Cashews are one of those dependable snacks that seem like the best of both: rich and buttery, crunchy and filling, and commonly pegged as nutritious. But what’s actually in these crescent-shaped morsels—and how do they truly measure up in a healthy diet?
First Things First: Cashews Aren’t Technically Nuts
Though they’re categorized with other tree nuts, cashews are technically seeds. They develop at the bottom of the cashew apple, a fruit that is indigenous to Central and South America and certain areas of the Caribbean. The journey from tree to table with cashews is surprisingly intricate. They have a toxic oil in their shells (much like poison ivy), which is known to irritate skin. That’s why cashews are always heat-treated and shelled before sale—safe to consume, but one of the reasons they cost a little extra than your run-of-the-mill snack.
Why Cashews Are So Nutritious
Cashews might be tiny, but they pack a nutritional punch. A typical serving is rich in:
- Plant-based protein
- Heart-healthy fats
- Fiber
- Magnesium
- Copper
- Iron
All of these nutrients are important in keeping your body running at its optimal level. Magnesium, for example, benefits the heart and could reduce the risk of some strokes. Copper assists with immune function and energy production, and iron facilitates the transport of oxygen within the bloodstream.
The Healthy Fats in Cashews
Yes, cashews do have fat, but the good kind. Although they do contain some saturated fat, the majority of it is in the form of stearic acid, a fatty acid that studies indicate has minimal impact on increasing LDL (“bad”) cholesterol. Eating cashews regularly in moderation can even help to reduce LDL cholesterol, due to their special fat composition and magnesium content. That renders cashews a heart-healthy snack option.
A Smart Choice for Blood Sugar Control
Cashews are relatively low in carbohydrates compared to many other snack foods, making them a smart option for people managing or aiming to prevent type 2 diabetes. Their fiber content helps stabilize blood sugar levels and supports healthy digestion, too. That slow-digesting combo of protein, healthy fats, and fiber means you’ll feel satisfied longer without the sugar crash.
Antioxidant Power in Every Handful
Cashews also provide a dose of antioxidants such as polyphenols, which shield your cells from oxidative stress damage. That damage builds up over time and can lead to conditions such as cancer and heart disease. The anti-inflammatory effects of these antioxidants are yet another health benefit of cashews.
Enjoying Cashews
The wonderful thing about cashews is that they’re versatile. You can enjoy them:
- Roasted for added crunch
- Raw (generally referring to steam-treated, rather than raw)
- As creamy cashew butter
- Combined with dairy-free sauces or cashew milk
- Added to salads, stir-fries, or trail mix
To preserve cashews, keep them in a dry, airtight container out of the heat. To store for the long haul, refrigerate or freeze them to retain flavor and texture.
A Few Things to Keep in Mind
As nutritious as cashews are, they are calorie-dense, so portion control is important, especially if you’re trying to manage your weight. A small handful (about 1 ounce or 18 cashews) is typically considered one serving.
Also, while cashews are technically seeds, they’re classified as tree nuts for allergy purposes. That means anyone with a tree nut allergy should avoid them, as reactions can range from mild to severe.
Cashews are more than a delicious snack—more like a nutritional powerhouse filled with heart-healthy fats, plant protein, and minerals that are crucial for the body. Whether you want to care for your heart, regulate blood sugar, or just enjoy a healthy snack, cashews might be the perfect addition to your diet, so long as you’re careful about portions and you don’t have a nut allergy.
From smoothies to sauces to snacking right out of the jar, these little but powerful seeds provide a tasty, health-positive crunch you’ll feel good about.