Cashews can be used in a diet to add flavor to meals and snacks. They can also add nutritional value to your diet because they are sources of necessary macronutrients, vitamins and dietary fiber. Cashews can be added with other ingredients in a variety of dishes or you can just eat them on your own.
Nuts and Fat Loss
Nuts are generally high in fat. If your goal is fat loss, you would logicially want to reduce or eliminate high fat foods entirely. However, according to a study done by the Harvard School of Public Health's Department on Nutrition, it's possible "that incorporating nuts into diets does not lead to greater weight gain and may help weight control."
Fat Content of Cashews
According to nutritional information on Tried Tasted Served.com, 100 g of cashews contain 43.8 g of fat. Monounsaturated fats account for 3.8 grams. These fats can benefit your cholesterol ratios, reducing your low density lipoproteins and increasing your high density lipoproteins. Oleic acid, the same fatty acid contained in olive oil, makes up 75 percent of the fat content of cashews. Cashews also contain omega-3 and omega-6 fatty acids.
Other Nutrients Contained in Cashews
Cashews contain large amounts of several important vitamins and minerals, including copper, manganese, magnesium, phosphorous and zinc. According to Nutrition-and-you.com, "Eat just a handful of cashew nuts every day to avoid minerals deficiencies." One hundred grams of cashews contain 18.2 g of protein and 3.3 g of dietary fiber. Both of these nutrients are essential to a fat-loss diet. Cashews also contain antioxidants such as glutathione peroxidases.
Serving Ideas for Cashews
Cashews are available raw, roasted and with various levels of salt. Cashews can be added to many rice dishes, and sauteed vegetables just before removing them from heat. Cashew butter is also commonly available, and can be used in many of the same conditions as the more traditional peanut butter. Cashew butter can be added to protein shakes as a source of further protein.
Health Concerns With Cashews
Cashews are tree nuts, and should be avoided if you have tree nut allergies. Anacardic acid is present in cashew nuts and other parts of the plant and can contribute to allergic reactions. Cashews also contain oxalates, which can contribute to kidney and gall-bladder stones, according to Organiccashewnuts.com. Oxalates can also inhibit the body's ability to absorb calcium, which could be a concern for someone requiring high levels of calcium in their diet.
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