Secret Effects of Eating Cashews, Says Science — Eat This Not That

With a buttery smooth texture and ultra-rich relish, it ‘s not storm in the slightest that cashews are the most democratic nut in the United States. While you may know that they ‘re delicious, what you may not be mindful of is the many positive effects eating cashews can have on your health. not lone are cashew high in protein, fiber, and goodly fats, but they besides contain a wide rate of vitamins and minerals that can benefit your body in many different ways. Cashews are n’t barely a commodious portable snack—they ‘re incredibly versatile, excessively. In fact, these reniform nuts can be made into non-dairy milk, skim, butter alternatives.

From better blood sugar dominance to a healthier affection, here are some of the effects you can expect from eating cashews. then, be surely to read up on our tilt of The 7 Healthiest Foods to Eat right nowadays .

1

You could lose weight.

many people wrongly assume that nuts are a no-no when you ‘re trying to shed pounds since they ‘re a calorie-dense, high-fat food. But in fact, a 2017 study in Nutrients revealed that people who regularly crunch on nuts are more likely to maintain a healthy burden than those who do n’t. This could be because nuts are fabulously satiating ( thanks to a powerhouse jazz band of protein, fiber, and fats ), thereby promoting weight loss .
While cashews taste ultra-rich, you may be surprised to learn that they actually have slenderly less fat and calories than many other democratic nuts, like almonds, peanuts, and walnuts. One serve of cashew contains about 137 calories on average, but a 2019 study published in Nutrients found that the human consistency may only absorb around 84 % of these calories—because some of the fat they contain remains sealed within the nut ‘s fibrous wall .
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2

Your blood pressure might go down.

More than 100 million adults in America—or closely half the adult population—have high blood blackmail. According to a 2019 study in Current Developments in Nutrition, however, eating cashews is linked to lower rake atmospheric pressure. Cashew pulmonary tuberculosis was besides linked to lower levels of triglycerides—a type of fat in the blood that can increase your gamble of stroke, heart attack, and kernel disease when levels are high .
Keep in mind, though, that not all cashews are created equal in this respect. many packaged cashews come salted, and foods with excess salt have been linked to high blood pressure .

3

Your cholesterol will probably improve.

There are two types of cholesterol : LDL, the kind that causes harmful fatty buildups in your arteries, and HDL, the kind that can actually protect your center by carrying LDL cholesterol away from the arteries and toward the liver .
ideally, you want your proportion to show lower levels of LDL cholesterol and higher levels of HDL. And that ‘s where cashew come in : A 2017 study in The american Journal of Clinical Nutrition found that incorporating cashews into your diet can decrease your “ bad ” LDL cholesterol. not only that, but a 2018 survey in the Journal of Nutrition showed that a diet full-bodied in cashew increases levels of the “ good ” HDL cholesterol .
Along with cashews, here are 17 Foods That Lower Cholesterol.

4

Your heart health will get an overall boost.

Heart disease is the leading lawsuit of death in the U.S. —above solidus, respiratory diseases, diabetes, and Alzheimer ‘s combined. fortunately, a 2007 revue published in the british Journal of Nutrition found that the risk of affection disease was 37 % lower for those who eat nuts more than four times a week .
You may have already known that nuts can benefit your ticker, but cashews, specifically, may hold an advantage here. A 2018 study published in the Journal of Nutrition found that when people with type 2 diabetes ate 30 grams of raw, unsalted cashew nuts daily for 12 weeks, they experienced a decrease in cardiovascular risk factors : their blood blackmail went down, and their HDL cholesterol went up .
The likely argue why cashews are associated with a reduce risk of cardiovascular disease is that they ‘re a good source of monounsaturated and polyunsaturated fatso acids, which can help to reduce LDL cholesterol levels .

5

You’ll have better blood sugar control.

It probably goes without saying that what you eat can play a significant function in your body ‘s ability to keep your blood sugar levels in determine. Adding cashews to your diet could have a significant positive impact on your blood sugar, whether you have diabetes or prediabetes .
In one 2019 study in the International Journal of Endocrinology and Metabolism, people with type 2 diabetes who consumed 10 % of their daily calories from cashews had lower insulin levels than those who did n’t eat any cashews—which is noteworthy given that keeping insulin levels down helps with rake carbohydrate management. This may be ascribable to the fact that cashews are so gamey in fiber, which can help to prevent lineage sugar spikes by releasing glucose more slowly and steadily into the bloodstream .

6

You’ll get a healthy dose of copper.

Copper plays an important role in respective functions throughout the soundbox, including the regulation of heart rate and blood pressure, the production of red blood cells, the development of bone, blood vessels, and conjunction tissue, and activation of the immune system .
And guess what ? One ounce of cashews contains a sock 70 % of your daily value for copper .

7

You’ll protect your cells from damage.

Nuts and seeds are well known for their impressive antioxidant message. Antioxidants are compounds that can neutralize damage-causing free radicals in your body, frankincense shielding your body from disease and reducing inflammation overall. Cashews, in particular, are an excellent reference of two types of antioxidants : polyphenols and carotenoids. note, however, that roasted cashews appear to have greater antioxidant activity than bleak ones.

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