Staying in shape is a constant process! While trying to lose weight, every step you take is crucial. Eating the right meals in the right amounts is key. This is so whether you want to lose weight or maintain your weight at a healthy level.
For example, nuts aren’t usually on the menu when you’re dieting to lose weight. But, of course, it’s a misconception that they contain fats that trigger weight gain.
Research indicates that the majority of fats in nuts are healthy fats. Therefore, you should consume them as they do not contribute to weight gain. Instead, they can help you lose weight.
Cashews, like most nuts, can benefit your overall health. For example, they are associated with heart health. They also promote better blood sugar regulation and weight loss.
Cashews can also be a healthy part of a diabetes-friendly diet. However, it is essential to choose minimally processed nuts. Additionally, please monitor portion sizes to help manage blood sugar levels and maintain a healthy weight.
This article explores the link between cashews and weight loss, its benefits, and more.
Cashews – An Overview
Cashew (Anacardium occidental) is a favorite snack around the world due to its versatility and delicious taste. Cashew, also known as Kaju, is the backbone of many Indian recipes.
We eat cashews as a snack or make candies from them. We also top traditional foods like pulao, kheer and halwa with cashews. Cashews are also available in different flavors. They are roasted or fried or dipped in caramel or syrups. These work as both savory and sweet snack options.
Cashews are a nutritional powerhouse. Including a significant amount of cashews in your diet can provide you with a range of health benefits. Vitamins, minerals, antioxidants, fiber and other nutrients are abundant in cashews. As a result, these nuts may promote weight loss while improving other aspects of health. However, you must have it in its purest form to lose weight.
Nutritional value of cashew nuts
Healthy fats and dietary fiber are two components of cashews that are good for your long-term health. Plus, it helps with weight loss when taken in moderation.
According to USDA, 100 grams of cashew nuts contain the following nutrients. Please note that these are raw cashews. They have undergone a heating process. Such a process removes the kernel from the shell. However, the parameters change when the cashew variant contains additives.
| Energy | Carbohydrates | Protein | Large | Fiber | Phosphorus | Zinc | Calcium | Magnesium | Potassium | folate | Vitamin K | Selenium |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 553 calories | 30.2g | 18.2g | 43.8g | 3.3g | 660mg | 5.78mg | 37mg | 292mg | 593mg | 25mcg | 34.1 mcg | 19.9 mcg |
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Remember that processed cashews, such as roasted or salted, can add harmful ingredients. For example, processed cashews have added salt, sugar, or oil. In addition, it can increase their calorie and carbohydrate content.
It is good to choose raw or unsalted nuts as much as possible. These nuts are less processed. Therefore, they are likely to have less of an impact on blood sugar. It is also essential to portion cashews very carefully. Also, they are high in calories and can contribute to weight gain if consumed in large amounts.
Are cashews good for weight loss?
Research on cashews for weight loss suggests that cashews are full of protein, vitamin K, magnesium, manganese, zinc, iron, selenium, copper, and fiber. All of these nutrients are beneficial to our body’s ability to function. When used in proper amounts, it also promotes weight loss.
The unsaturated fats present in cashew nuts reduce the incidence of various heart diseases and early mortality. They are also low in sugar and are a good source of protein and fiber. However, consider how many cashews you include in your weight loss diet, because eating in moderation is always good.
Magnesium helps your body’s mechanisms to regulate carbohydrates and fats, which makes it crucial for weight loss. Plus, cashews are an incredibly protein-rich nut. Since protein and magnesium help increase metabolism and reduce appetite, they are both beneficial for weight loss.
Cashews are an excellent source of nutrients that support the immune system, energy levels, brain health, and bone health. Experienced nutritionists suggest eating 4-5 cashews daily for greater weight loss.
Benefits of cashew nuts for weight loss
Promotes satiety
Cashews have a high level of satiety, which prevents binge eating during the day. Plus, since cashews are high in protein, they help keep the stomach satisfied for longer.
Aid in digestion
The high fiber content of cashews aids in the digestion of meals. Therefore, please include them in the dishes.
Provides healthy fats
Omega-3 alpha-linolenic acid (ALA), a type of healthy fat found in cashews, gives the body the energy it needs for physical activity.
Improves metabolism
The abundance of essential vitamins and minerals in nuts speeds up the body’s metabolism.
Note from The Fitness Freak
It’s no secret that nuts can help people lose weight, and cashews are no exception. Regular consumption of cashew nuts can help lose weight and even accelerate it. This is because cashews contain omega-3 fatty acids, which help speed up metabolism.
What does the research say?
In-vivo research showed that cashew nut extract can lower blood sugar levels in healthy and diabetic rats. Moreover, this indicates that it has anti-diabetic characteristics.
Another recent to study further supports the effectiveness of cashew nuts (Anacardium occidentalis) as an antidiabetic. The results suggest that cashews can be used as a functional food for the treatment of diabetes.
According to research, type 2 diabetes is associated with external and internal magnesium deficiency. In addition, patients with this type of diabetes often suffer from an underlying and long-term shortage of magnesium. It is common in people especially with an uncontrolled glycemic profile.
As a result, magnesium is particularly beneficial for those at risk because it can help lower blood sugar levels and improve overall health.
Vitamin B6 may lower blood sugar in diabetics, according to research. Therefore, incorporating cashews into a healthy, weight-loss-friendly diet can help those at risk for diabetes maintain blood sugar levels.
Conclusion
It is always beneficial to discuss your diet with your healthcare expert. You need to control your blood sugar if you have diabetes. Cashews have several health benefits. However, controlling your consumption is crucial.
HealthifyPro is the answer if you’re looking for a cutting-edge technology solution for your diabetes that tracks your blood sugar minute by minute, counts calories, and offers personalized real-time coaching.
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Frequently Asked Questions (FAQ)
Q. How many cashews are good for weight loss?
A. The fat content of cashews increases good cholesterol (HDL) and lowers bad cholesterol. But, on the other hand, Kaju gives you a lot of energy and keeps you full for a long time. So, for proper weight management, you can consume 3-4 cashews daily.
Q. Do cashews make you lose weight or gain weight?
A. Fiber, protein, and healthy fats are all abundant in cashews. They also contain various vitamins, minerals and other plant chemicals. All are good for your health. Cashews help with blood sugar regulation, heart health, and weight loss. However, cashews can also cause weight gain if consumed in larger amounts.
Q. Which nut is best for weight loss?
A. Nuts can boost weight loss if eaten in recommended amounts. The best nuts for weight loss are almonds, walnuts, peanuts, pistachios, cashews, and Brazil nuts.
Q. Which is better, almond or cashew?
A. Cashews provide vitamin K and zinc, but almonds contain a significant amount of fiber, vitamin E, and calcium. Therefore, almonds are a better choice for weight loss.
Q. What happens if we eat cashews daily?
A. People who eat a small number of cashews daily have a decrease in “bad” LDL cholesterol. Due to their high concentration of magnesium, cashews help prevent heart disease in addition to lowering LDL cholesterol levels. Due to its high nutrient content, it improves overall health.
Sources of support
1. Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fat: understanding the science and taking steps to reduce consumer confusion. Nutr J. 2017 Aug 30;16(1):53. doi: 10.1186/s12937-017-0271-4. PMID: 28854932; PMCID: PMC5577766.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/
2. US Department of Agriculture Raw Cashew Nut Data | FDC ID: 170162 |
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
3. Iqbal, Zarqa & Akram, Muhammad & Saeed, Muhammad & Ahsan, Marium & Daniyal, Muhammad & Sharif, Aamir & Khalil, Muhammad & Anwar, Hina & Said, Fahad & Riaz, Muhammad & Ramachandran, Karthick. (2021). Medicinal uses of cashew (Anacardium occidentalis): review. Indian Journal of Science and Technology. 2. 1-10.
4. Ajao FO, Akanmu O, Iyedupe MO, Comparative Effects of Cashew Nut, Leaf and Stem Bark (Anacardium Occidentale L.) on hyperglycemia and associated abnormalities in streptozotocin-induced diabetic rats, Journal of Drug Delivery and Therapeutics. 2022; 12(4):47-55
https://jddtonline.info/index.php/jddt/article/view/5444/4771
5. Damsud, T., Tedphum, T.., Sukkrong, C.., & Lila, MA (2021). Antidiabetic potential of cashew nut (Anacardium occidentalis) shoot and leaf extracts under simulated in vitro digestion. Science and technology Asia, 26(2), 138–144. Retrieved from https://ph02.tci-thaijo.org/index.php/SciTechAsia/article/view/219996
https://ph02.tci-thaijo.org/index.php/SciTechAsia/article/view/219996
6. Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes. 2015 Aug 25;6(10):1152-7. doi: 10.4239/wjd.v6.i10.1152. PMID: 26322160; PMCID: PMC4549665.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549665/
7. Mascolo E, Vernì F. Vitamin B6 and diabetes: relationships and molecular mechanisms. Int J Mol Sci. 2020 May 23;21(10):3669. doi: 10.3390/ijms21103669. PMID: 32456137; PMCID: PMC7279184.
