Cashew W400
Health Benefits
Consumption of nuts in general—and cashews, in particular—is associated with certain health benefits.
Aids Weight Control
Nuts can make a smart snack if you are trying to lose weight. The healthy fat, protein, and fiber in nuts may help you to feel full and satisfied after meals or at snacktime. But since nuts are high in calories, it's important to consume them in moderation.
One study investigating nut consumption found that regularly eating nuts (approximately one handful daily) over the long term can be incorporated as a component of a healthy diet for the prevention of obesity and type 2 diabetes.5 But the study investigated nuts as a replacement for less healthy foods. It is unclear from this study whether nuts themselves provide any unique benefit.
May Help Decrease Cholesterol
Cashews may help lower LDL cholesterol in some adults, according to a study published in a 2017 issue of the journal Nutrients. Researchers found that when adults with mildly high cholesterol consumed 28 to 64 grams of cashews per day, they saw an average 24% decrease in LDL cholesterol when compared to a control diet.6
Study authors noted that the fatty acid profiles, vegetable proteins, fibers, vitamins, minerals, carotenoids, and phytosterols in cashews and other nuts are responsible for nut health benefits.
May Reduce Risk of Gallstones
There is some limited evidence that eating nuts can reduce the incidence of gallstones in both men and women.
Authors of one large research review on nut benefits wrote that "because of the richness of nuts in bioactive components, particularly unsaturated fatty acids, fiber, and minerals, a protective effect of nut intake on gallstone disease is biologically plausible." The authors went on to cite two large observational studies where increased nut consumption was associated with a decreased incidence of gallstones.7
Independent clinical trials investigating gallstone risk and nut consumption in humans have not been conducted.
May Aid Diabetes Management or Prevention
Several studies have investigated the relationship between nut consumption and diabetes.
One research found that nut consumption may decrease the risk of type 2 diabetes in women. Authors of a large research review summarized data from the widescale Nurses Health Study, the large Iowa Women’s Health Study, the Physicians’ Health Study, and other published reports.
They found that in some cases, women who consumed nuts demonstrated a decreased risk for type 2 diabetes when followed over long periods of time. But not all findings were able to support that conclusion and the benefit was only supported in women.7
Other studies have found that patients with type 2 diabetes may gain health benefits from consuming nuts. Research has shown that cashew consumption by people with diabetes is associated with better insulin control and cholesterol ratio,8 and increased HDL cholesterol and lower systolic blood pressure.9
Promotes Better Heart Health
Cashews, like all nuts, are a high-fat food, but they provide both poly- and monounsaturated fats—a healthy form of fat that helps boost heart health and reduce cholesterol levels when consumed in moderation.3 Cashews also provide diet-friendly fiber which is associated with a heart-healthy diet.
Studies also show that plant-based diets that include healthy fats and protein from nuts and seeds (rather than meat products) can boost heart health.10
Studies have even shown that nut consumption is significantly associated with a lower risk of cardiovascular disease, especially in those with type 2 diabetes.
