Lose WeightAre cashews fattening? Its consumption in weight loss diets

Are cashews fattening? Its consumption in weight loss diets

Cashews are delicious nuts, but one that produces more nutritional doubts. Can they be eaten on a diet? Is it true that they gain weight? We reveal everything you need to know about them.

When we consider making a weight loss diet, either with the aim of losing weight because we have a few extra kilos or because we simply want to enjoy a healthier weight, it is extremely common to have doubts about which foods we could consume and which we should ultimately put aside, either because its caloric intake is not adequate or because we simply do not know if it would be appropriate to eat it or not, despite the fact that it is a food that provides us with many benefits and nutritional properties.

This is what happens, for example, with cashews, nuts also known by the names of cashews or Indian nuts, one of the most popular, well-known and characteristic nuts, and one that tends to produce more doubts in what refers to its nutritional content and its caloric intake.

Why? Mainly because it is known by all that they are a food tremendously rich in  carbohydrates and also in fats, among other interesting aspects. In fact, they stand out for being a very nutritious food.

But what are cashews? Basically we could define it as the fruit of the cashew, a tree that receives the same name as the fruit, which belongs to the Anacarduaceae family and is known from a scientific point of view as Anacardium occidentale. It is a native tree from the Amazon region as well as from the northeast of Brazil.

What are the nutritional properties of cashews?

As we indicated very briefly at the beginning of this note, cashews stand out from a nutritional point of view due to their incredible richness in complex carbohydrates, specifically in the form of both starch and fiber. These carbohydrates are also known as slow absorption carbohydrates, and are characterized in that before being absorbed they are broken down into simple carbohydrates and thus can be better assimilated.

This means that glucose molecules tend to be released little by little, so that blood sugar levels remain more stable and lower for a longer time.

Despite its incredible contribution in carbohydrates (especially complex ones), did you know that cashews are extremely rich in healthy fatty acids? What’s more, in its content we find mainly omega 6 fatty acids, ideal for improving blood circulation, reducing high levels of cholesterol and triglycerides and for heart disease.

It also provides vitamins of group B, among which we can mention vitamin B1, B2, B3, B6, B9 and B12, in addition to vitamin A, C, E and D. And minerals such as iron, phosphorus, zinc, magnesium, copper and calcium.

Cashew nuts nutrition facts

And what ultimately happens with the nutritional contribution of cashews? Specifically, 100 grams of cashews provide:

  • Energy intake: 574.00 kcal.
  • Fats: 46 gr.
  • Proteins: 15 gr.
  • Carbohydrates: 32 gr.
  • Fiber: 3 gr.

So, can you eat cashews on weight loss diets?

Far from what you might think, cashews are not actually fattening. Moreover, its nutritional contribution and its benefits are much greater than its caloric and energy intake, hence we should not underestimate them.

In fact, although cashews contain a good number of calories (approximately 574 calories per 100 grams), the truth is that they can be consumed in a moderate way in weight loss diets.

This is mainly due to the fact that most of these calories come from mono and polyunsaturated oils, which are rapidly metabolized but do not tend to be deposited as fat.

In this sense, we could almost say that cashews tend to gain much less weight than foods rich in saturated fat, such as cold cuts, cured cheeses or whole dairy products, among others.

For this, the adequate ration would be 20 grams per day of cashews, the same recommended amount of other equally healthy nuts, such as walnuts or almonds.


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