Cashew nuts: how many calories? what health benefits?
Cashew nuts are oilseeds in the same way as the pistachios almonds, walnuts, hazelnuts…
Cashews and calories
Cashew nuts, whether roasted unsalted or salted, provide 606 calories per 100 g. Maïwenn Le Goff, dietician-nutritionist at Saveurs et Vie.
The composition of cashew nuts
Of course, cashews are high in calories, but these oilseeds provide interesting nutrients for the organism.
“Cashew nuts are rich in monounsaturated fatty acids (omega 9) and polyunsaturated fatty acids (omega 6), informs the dietician-nutritionist. However, omega-6 fatty acids are not synthesized by the body, they are only found in food. »
Besides these good fatty acids, cashews are also rich in fiber, with almost 8 g per 100 g. They also contain certain minerals and vitamins in interesting quantities such as magnesium, phosphorus, potassium, selenium, iron, zinc, copper, and B vitamins as well as vitamin E.
Cashews and cholesterol
“The fatty acids contained in cashew nuts are hypocholesterolemic: they promote the reduction of bad cholesterol and they participate in the improvement of good cholesterol and phytosterols also lower cholesterol, which is beneficial to good cardiovascular health », specifies Maïwenn Le Goff.
Cashews and Constipation
Cashews provide almost 8g of fiber per 100g. “These fibers regulate the transit intestinal by promoting good peristalsis, informs the dietician-nutritionist. They are also interesting for the balance of the intestinal microbiota for the strengthening of the immune system and they have a preventive role against colorectal cancer. »
Is it good to eat cashews every day?
Cashew nuts undoubtedly have health benefits. But can we still enjoy it daily?
Yes, you can eat cashew nuts every day, provided you choose them plain, that is to say dry roasted and unsalted, and do not eat more than 20 to 30 g per day, i.e. around fifteen nuts maximum.
Cashew nuts and diet: can you eat them when you want to lose weight?
Although cashew nuts have many benefits, can we include them in our diet during a slimming diet? “Of course, cashew nuts have a high caloric density but in not exceeding 30 g per day, they are useful as part of a slimming diet, specifies Maïwenn Le Goff. In addition to their good fats and fiber, they provide 20 g of protein per 100 g. That is why we often talk about protein seeds. These fiber-coupled proteins have a satiating effect. They also limit the risk of cravings between meals and therefore weight gain. This is why cashew nuts fit perfectly into a diet intended for weight loss while maintaining muscle mass. »
They can be eaten either as a mid-morning or mid-afternoon snack, or integrated into meals, in salads, for example, or with white meat (chicken with cashew nuts), or as a dessert to be fully satisfied.
Another advantage of cashew nuts as part of a slimming diet: is their glycemic index.” Effectively, cashews have a low glycemic index which prevents blood sugar peaks, which slows the absorption of carbohydrates, prolongs satiety, and limits sweet cravings »specifies the dietitian-nutritionist.
But be careful to choose dry-roasted, unsalted cashew nuts. “Yes, you should avoid buying salted cashew nuts because the salt makes them palatable, so you want to have more, to eat more! “, warns Maïwenn Le Goff.
What are the side effects of cashews?
While cashew has many health benefits, there may also be some restrictions. “Cashew nuts have a high content of allergenic proteins,” warns Maïwenn Le Goff. However, unlike other types of foods that can cause temporary allergies, especially during childhood, those nuts generally last a lifetime. » In Europe, cashew is the second most allergenic nut after hazelnut and just before pistachio.
“Also be careful of salted cashew nuts when you suffer from hypertension or water retention »warns the dietitian-nutritionist.
