What Are Cashews?
Cashews are a type of tree nut. They come from the seeds of cashew apples, which grow in trees native to Central and South America as well as several Caribbean islands.
When they're freshly picked, the shell that holds the cashew has a toxic oil that can cause blisters on your skin, like poison ivy. The shells are treated with heat, then removed to access the nut inside. This is why cashews are never sold in the shell and can be costly.
The cashew is beloved around the world because it has a rich flavor and many uses. They're popular as a snack, topping, as cashew butter, and in dairy replacements.
What is cashew butter?
Cashew butter is a spread made from cashews. The process includes roasting cashews for 10-15 minutes, then grinding them until they release oil and take on a creamy texture. Extra oil can be added to help with the texture.
What is cashew cream?
Cashew "cream" is a nondairy cream substitute made from cashews. It's often used in place of heavy cream or sour cream in dishes such as soups and desserts. You make it by soaking and draining cashews, then blending them with the leftover water to get the creamy liquid.
What is cashew milk?
Cashew milk is made the same way as almond milk but has an earthier flavor. First, the cashews are shelled and roasted. Next, they're soaked in filtered water. Then, they're ground into a paste and blended with water. Liquid created while straining this pulp forms the final product.
Because of its thick texture, it works well for drinking or with cereal. You can also use cashew milk in baking or many other recipes.
Cashew milk nutrition
Nutrients in cashew milk vary. "It's always good to look for a brand that's fortified with calcium, and low in added sugars," says Melissa Mroz-Planells, DCN, RDN, a nutritionist in Seattle, Washington, and a spokesperson for the Academy of Nutrition and Dietetics. With some brands, one cup of unsweetened cashew milk has:
- 25 calories
- Less than 1 gram of protein
- 2 grams of fat
- 1 gram of carbohydrates
- 0 grams of fiber
- 0 grams of sugar
Are Cashews Good for You?
Cashews are good for you. "They have a creamy flavor and texture that makes them quite delicious," says Mroz-Planells. "But they don't just taste good — they have many health and nutritional benefits, too."
A handful of these little half-moon-shaped critters gives you healthy fats, fiber, and various vitamins and minerals, Mroz-Planells adds. "They're also rich in polyphenols, a type of antioxidant that helps to ramp down overall inflammation in your body," she explains.
What Are the Benefits of Cashews?
Rich in protein, healthy fats, and antioxidants such as polyphenols, cashews offer several health benefits:
Lower cholesterol
Cashews have had a bad reputation for containing saturated fat. But much of the fat in cashews comes from stearic acids, which experts think have little effect on blood cholesterol. One study found that people who ate small amounts of cashews every day for 28 days saw an almost four-point drop in their total cholesterol and about a five-point drop in their LDL, or "bad" cholesterol.
Lower risk of heart disease
Research shows that people who consume tree nuts such as cashews have up to a 27% lower risk of dying from cardiovascular disease. There are a few reasons for that, says Mroz-Planells.
"When we replace saturated fat with healthy unsaturated fat from cashews, it's more cardioprotective," she explains. Other studies show cashews can help lower blood pressure, another risk factor for heart disease. Cashews are also rich in magnesium, which helps lower your risk of ischemic heart disease, which happens when your heart doesn't get enough blood, notes Mroz-Planells.
Lower stroke risk
The magnesium in cashews may help lower the risk of stroke. This link is thought to be strongest for hemorrhagic strokes, which happen when a weakened blood vessel ruptures and spills blood into the brain.
Diabetes prevention and management
A diet high in cashews may help lower overall blood sugar levels. One small study found that people with type 2 diabetes who replaced 10% of their daily calories with cashews for eight weeks saw a major drop in their insulin levels.
"Cashews are very high in magnesium, which has been shown to help with overall blood sugar management," explains Mroz-Planells.
Cashews are also low in carbohydrates compared to many other common snacks. This limits their impact on blood sugar, making them a good choice for people with type 2 diabetes, as well as for those looking to prevent the condition.
Better immunity
"Cashews are rich in both copper and zinc, which are two nutrients that your body needs to maintain a healthy immune system," Mroz-Planells says.
Cashew Nutrition
Cashews are rich in healthy fats, including monounsaturated and polyunsaturated fats. They're also a good source of protein. That's one reason they're popular with many vegans and vegetarians.
Cashews are also a good source of:
- Magnesium
- Manganese
- Phosphorus
- Zinc
- Vitamin B6
- Vitamin K
Nutrients per serving
A 1-ounce serving of cashews contains:
- Calories: 165
- Protein: 5 grams
- Fat: 11 grams
- Carbohydrates: 10 grams
- Fiber: Less than 1 gram
- Sugar: about 2 grams
Things to Look Out For
Cashews are high in calories, so keep your portion size in mind. "They are very nutrient dense — there are a lot of important vitamins and minerals, as well as healthy fats and protein, in a very small amount," stresses Mroz-Planells. "Keep servings small —about 1 ounce, or around 18 whole cashews." It's also important to be aware of the following:
Cashew allergy
About 1% of both children and adults are allergic to tree nuts such as cashews. New research shows that it's the most common cause of a tree nut allergic reaction in kids, and that it can cause a very serious type of allergic reaction called anaphylaxis. Tree nut allergy symptoms include:
- Abdominal pain and cramps
- Nausea and vomiting
- Diarrhea
- Trouble swallowing
- Itchy mouth, throat, eyes, or skin
- Stuffy nose
- Trouble breathing
- Anaphylaxis
If you experience any of the above symptoms after you eat cashews, you will want to talk to your doctor about allergy testing.
Digestive problems
Like most other foods, cashews are best if you eat them in moderation. "They do contain fat and fiber, so if you eat too many of them, it may cause gas and bloating," explains Mroz-Planells. Your doctor may also want you to limit cashews if you have irritable bowel syndrome. They are high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), which are a type of carbohydrate that isn’t easily absorbed by your small intestine. This may trigger symptoms in some people.
Medication interactions
Cashews shouldn't interfere with any over-the-counter or prescription medications that you take, says Mroz-Planells. While there have been some concerns that cashews may interfere with some diabetes medications, that risk appears to be quite low.
How to Prepare Cashews
You can get cashews year-round at nearly all grocery stores and in many specialty food shops. You can buy them roasted or "raw." Raw cashews are processed with steam to remove their hard shell.
If you buy them in bulk, transfer them to an airtight container when you get home. Keep them away from high heat. Room temperature is OK for short-term storage. To store them for longer periods, keep them in the fridge or freezer.
Whether you eat them on their own or use them in cooking, they have a tasty nutty flavor and a satisfying crunch. "They have a mild, sweet, almost buttery flavor to them, which enhances a lot of different dishes," Mroz-Planells says.
Here are a few easy ways to include cashews in meals and snacks:
- Combine them with dried fruit, chocolate chips, and nuts to create a trail mix.
- Toss cashews with romaine lettuce, tomatoes, and a hint of olive oil for a healthy and satisfying salad.
- Add them to a wrap featuring chicken, mustard, and mayonnaise.
- Combine cashews with coconut, maple syrup, and rolled oats. Mix these before baking to form granola.
- Sprinkle salted cashews on top of roasted green beans.
- Enjoy them with yogurt, granola, and fruit in a tasty parfait.
- Prepare them with rice, soy sauce, chicken, and red pepper flakes in a slow cooker.
- Toss cashews with lo mein noodles coated in oyster sauce and soy sauce.
Takeaways
Cashews are a type of tree nut that are rich in healthy fats, protein, and vitamins and minerals such as magnesium, manganese, vitamin B6, and zinc. Try to eat a serving (about 18 nuts) a day. You can eat them plain or add them to salads, yogurt, or even main dishes.
FAQs About Cashew Health Benefits
How many cashews should you eat per day?
There’s no magic number, says Mroz-Planells, but a serving is about 18 nuts.
Why soak cashews before eating?
You actually don't need to. "If you soak them, you may remove a little bit of the phytates that can interfere with some absorption of the nutrients, but it's not enough to make a difference," Mroz-Planells says.
Do cashews cause constipation?
They shouldn't, if you stick to just one daily serving, Mroz-Planells says. "If you do overeat them, they can cause digestive problems, either constipation or diarrhea," she explains.
Are cashews fattening?
A 1-ounce serving of cashews has 165 calories. "That's not a lot, but if you consistently eat more than a serving at each sitting, those calories will start to add up," Mroz-Planells says.
