Given their soft consistency and sweet flavour, cashews are cherished by all age groups as a crunchy delight. Like most other nuts, cashew nuts are more than just a fantastic bite. They come packed with a series of nutritional benefits that help lower blood pressure, boost immunity, provide strength to bones, and promote digestive, brain, and dental health. They contain protein, fibre, healthy fats, calcium, copper, zinc, magnesium, iron, and antioxidants. The ingredient is also convenient to consume and is versatile and thus can be added to several recipes or even enjoyed in raw form. Continue reading to know more about cashews and find helpful answers to your doubt of, is cashew good for weight loss.
How Cashew helps to Lose Weight?
There is a long queue of people who are swiftly leaning towards consumption of Dry fruits for weight loss. Cashew nuts are one of the dry fruits widely enjoyed in every household, either consumed raw or added into several other recipes. However, the nuts have gained reverence for more than just their crunchy taste but also because of their health benefits. It is often asked, is cashew good for weight loss? The seeds of cashews are rich in monounsaturated healthy fats, which boost energy, lower bad cholesterol, and take longer to digest, thus keeping one satiated. Cashew and weight loss correlate because of their rich fibre and protein content. The presence of fibre helps slow digestion and promotes fullness. It also contains probiotics, leading to a healthy gut microbiome that enhances gut health and regulates bowel movements. The richness of protein enables the increase of satiety hormones and decreases hunger. Protein also takes far more energy than fat and carbs to digest because of its thermal energy, which improves the resting metabolism. This helps in burning calories even when your body is at rest. The item is also low in carbs, indicating a low glycemic index that helps slow glucose release into the body, thus lowering the blood sugar spike and preventing binge eating.
Benefits of Cashew for Weight Loss
Cashews are the crunchy delight that people savour hugely and are often included in several recipes to enhance the taste and nutritional value of the food. However, the fat and calorie content of the seeds usually begs the question, is cashew good for weight loss? The kidney-shaped seed of cashews comes packed with healthy fats, protein, fibre and several minerals. These nutrients effectively aid in weight loss and provide an array of other health benefits, such as promoting satiety, reducing the risk of type 2 diabetes and heart diseases, containing antioxidant properties, and improving bone health. Some of the cashew benefits for weight loss are mentioned below.
1. Provide healthy fats
The content of cashew for weight loss is rich in unhealthy fats, containing about 6.75g of monounsaturated and 2.22g of polyunsaturated fats. These fats are extremely helpful in lowering cholesterol levels, which protects heart health. The content of omega 3 and omega 6 fatty acids is substantial in enhancing metabolism, which improves the metabolic rate and increases calorie burning, which ultimately helps in losing weight. One may consider adding cashew nuts to 1000 calorie diet plan.
2. Low calorie
Consuming a calorie deficit is imperative to attaining weight loss. It is only when one reduces the consumption of calories and increases expenditure that one attains weight loss. Cashews can be considered as one of the best Weight loss foods given it low calorie content. Owing to its low-calorie content, the mild and sweet texture of cashew and weight loss benefits go hand in hand. There are 157 calories present in just about 18 cashew nuts. Thus, cashew for weight loss can make for a great addition to one’s meal plan.
3. Improved digestion
Cashew and weight loss benefits are enhanced owing to the high dietary fiber content in them. Fibre helps slow digestion, keeping one full for extended periods and thus preventing binge eating. Cashews are also rich in probiotics, which promote the growth of helpful gut bacteria that improve digestion and overall gut health. Fiber is equally helpful in regulating bowel movements, which adds up to enhanced digestion.
4. Promote fullness
When munching on cashew nuts, we may ponder, are cashews healthy for weight loss? The content of cashews is rich in fibre, which slows digestion and keeps one satiated for a long which prevents overindulgence. Fibre-rich foods also have a low glycemic index, which helps regulate blood sugar levels. This prevents infrequent sugar spikes and prevents overeating. Cashew benefits for weight loss by curbing appetite and also help with diabetes.
5. Benefit Heart Health
The magnesium content is considerable in cashews which makes it beneficial for promoting heart health. Magnesium helps reduce the risk of ischemic heart disease, a condition that reduces the proper transportation of blood into the heart. They are also substantially helpful in reducing the risk of stroke. It is often asked, is cashew good for weight loss? Cashews aren’t just beneficial for weight loss but they also help promote several other aspects of health. The healthy fat in the nuts helps reduce bad cholesterol, effectively supporting heart health.
6. Reduce blood sugar level
Compared to other snacking ingredients, cashews are significantly low in carbs, which helps reduce blood sugar levels. Reducing blood sugar spikes reduces the risk of type 2 diabetes and also prevents overeating. The good fat content of cashews helps reduce bad cholesterol and increase good cholesterol, which is also considered helpful in reducing the risk of diabetes.
7. Rich in antioxidant
Are cashews good for weight loss? Cashews are rich in plant-based compounds and several polyphenols, which help reduce oxidative stress and protect against the damage of free radicals. They are also rich in another antioxidant, zeaxanthin, which helps improve vision and shields the macula of the eyes from external damage. Thus, cashew can be indubitably added to 1400 calorie diet plan
8. Stronger bones
The content of cashews is rich in copper, magnesium and calcium. The copper mineral helps form red blood cells, promoting the health of nerve cells and the immune system. Our body can’t make calcium on its own, and thus, it is extracted through several food options. Cashew benefits for weight loss along with strengthening the bones by being a rich source of calcium. The magnesium content, however, assists in utilizing calcium and Vitamin D, which hardens and strengthens your bones.
9. Increase energy levels
While starting on a weight loss journey, is cashew good for weight loss, so to know if it is to be added into the diet or avoided altogether. Cashews are rich in heart healthy monounsaturated fat which provides an energy boost to the body. Cashew benefits for weight loss by vitalizing with stamina which keeps one energized throughout the day. The high fibre and protein content also enhances thermogenesis and resting energy expenditure. Meanwhile, you may also find the answer to your doubt of How to lose 20 kgs in 3 months with us.
10. Rich in minerals
The nutty and sweet joy of cashews is loaded with minerals such as copper, magnesium, phosphorus, potassium, zinc, and iron. These minerals provide an energy boost, promote brain health, and enable a robust immune system. The copper and iron content also assist with the formation of haemoglobin, which keeps blood disorders at bay.
How to consume cashew for weight loss
Diet plays a crucial role in weight management, and people on a weight loss diet are actively selective about all foods to consume and avoid. As necessary as restricting the do’s and don’ts of a meal, it is also essential to understand all the healthy ways in which we can incorporate certain food items into our diet. Cashew and weight loss benefits are immense, and thus, it makes for a healthy addition to one’s meal plan. The ingredient has nutritional benefits such as fibre, calcium, protein, magnesium, copper, zinc, iron, and plant-based compounds. Cashew benefits for weight loss owing to satiating properties and helping to increase metabolism and improve digestive system. Below are some of the ways to consume the nuts and find a delightful answer to the doubt of, is cashew good for weight loss?
1. Snack on Raw Cashews:
The crunchy glee of nuts has often raised the doubt, are cashews good for weight loss? The item comes wrapped with the benefits of fibre, protein, antioxidants, and minerals like copper, magnesium, zinc and iron. All these nutrients enhance cashew nut and weight loss benefits, providing health perks such as lowering blood sugar levels, promoting heart health, and boosting immunity and gut health. Raw cashews are often deemed the most convenient and healthy snacking option. Grabbing a handful of cashew whenever hunger strikes will curb one’s cravings and keep them full for an extended period.
2. Add Cashews to Trail Mix
Trail mix consists of ingredients rich in protein such as mixed seeds and nuts making a nutritious bowl of Dry fruit mix. The ingredients are a mixture of healthy items, especially protein, which helps in muscle building and tissue repair, along with controlling appetite and enhancing satiety. Cashew nut and weight loss benefits can be extracted by adding the nuts to a trail mix. This will help one to advantage from the perks of cashews and several other nuts and seeds.
3. Use Cashews in Stir-fries and Curries
One can include cashew and weight loss benefits to the tasty charm of stir-fries and curries. It can be added with other healthy and lean protein ingredients to enhance the health benefits and assist in weight loss. The nutritious meal will make you satiated for long and also keep overeating at bay along with finding a reasonable answer to the doubt of, is cashew good for weight loss? Make some curries with Chana for weight loss and add the delight of cashews into it.
Ingredients
- Coriander Leaves- 1 tbsp
- Fresh peas- 1 tbsp
- Ginger Fresh Grated- 0.5 tsp
- Mushroom- 50 g
- Mustard Oil- 1.5 tsp
- Cashew paste- 1 tsp
- Coriander Powder- 0.5 tsp
- Garam Masala- 0.5 tsp
- Garlic big clove- 0.5 tsp
- Green Chillies- 0.5 tsp
- Red chillies- 0.5 tsp
- Ripe Tomato– 1 tbsp
- Onion- 1 tbsp
- Turmeric Powder- 0.25 tsp
- Salt- 0.5 tsp
How to make
- Heat oil in a kadhai, add onion, tomato, green chilly, garlic, ginger, red chilly powder, haldi powder, garam masala, dhania powder, salt and saute well
- Add peas, mix properly adding water as required
- Cook it for a while, add mushroom, coriander leaves, cashewnut paste and a little water to mix it properly
- Cook till required consistency and serve hot
4. Blend Cashews into Smoothies
Smoothies are one of the tastiest and most convenient ways to extract cashew nut and weight loss merits. One can add cashews into their morning smoothies to give an energetic kick start to their day. They will also help improve the digestive tract and boost immunity. If you thinking of adding other nuts like almonds and pondering over How many almonds to eat per day for weight loss, you have arrived at the right destination.
Ingredients
- Curd- 1 Cup
- Pistachio Nuts – 2 tsp
- Walnuts- 2 tsp
- Cashewnuts- 1 tsp
How to make
- In a blender add curd, chopped walnuts, almonds, pista, cashew nuts and sugar
- Blend to a smooth consistency and serve chilled
5. Make Cashew Milk
One can relish cashew and weight loss benefits by making cashew milk. This is particularly beneficial for people who are lactose intolerant. Cashew milk is rich in Vitamin B, which makes it substantial for maintaining carbohydrate metabolism and thus assisting in weight management. The presence of antioxidants like lutein and zeaxanthin helps protect the eyes from cellular damage. Make some recipes from your 2000 calorie diet plan with cashew milk.
6. Top Oatmeal or Yogurt
Whenever the doubt of, are cashews healthy for weight loss strikes next time, answer it with a bowl of oatmeal or yoghurt. Cashew nut and weight loss benefits can be cherished by adding the ingredients to your breakfast oatmeal bowl. It can also be enjoyed with yoghurt. This will help enhance the health benefits by enriching your diet with antioxidants and probiotic elements. They also help promote satiety, boost metabolism, and enhance fat-burning capacity. You can experiment further by mixing cashews and Sprouts for weight loss.
Ingredients
- Cow Milk- 0.5 Cup
- Oats- 2 tbsp
- Cashew nuts- 5
- Stevia- 1
How to make
- Heat a kadhai, add cow milk and oats, and stir well.
- Let the mix boil well and cook to a thick consistency
- Now, add stevia and stir until it dissolves.
- Add Almonds and Serve hot.
7. Create Cashew-based Sauces and Dressings
Cashew and weight loss benefits can be perfectly enjoyed by making mouth-watering sauces with them or by utilizing the nut as dressings. This will enhance the taste and nutritional value of your meal. Cashews are rich in dietary fibre, which helps improve gut health, whereas the protein content reduces hunger and promotes satiety. You may also want to add it to your 85 to 60 kg weight loss diet plan.
What is the best time to have Cashew for Weight Loss?
Nuts are one of the healthiest powerhouses of nutrients coated with the benefits of plant-based fats, fibre, protein, essential minerals, vitamins and antioxidants. Consumption of cashew nuts helps lower blood sugar levels, reduces cholesterol, promotes heart health and boosts immunity. Cashew and weight loss benefits are immense, given their low carb and high protein and fibre content. Now that we have a satisfactory answer to the doubt of, are cashews good for weight loss, let’s look into the best time to consume these delights. Cashews can be consumed any time of the day, depending on one’s convenience. It can be taken as a morning snack, which will help curb hunger and provide a surge of energy that can keep you vitalized throughout the day. They can also be consumed as a post-workout supplement as they help in muscle recovery or eaten as a side dish and as toppings during lunch hours. Cashew nut and weight loss are complementary as they make for one of the best evening snacking options since they prevent binge eating and are also delicious.
Are there any side effects of eating cashew for weight loss?
Everything has positive and negative aspects, and excess consumption of nothing is ever deemed healthy. The yin and yang of cashew nuts lie in how they are consumed. Salted cashews are high in oil and salt content; it is recommended that they be avoided and that the unsalted option be chosen. While going for roasted cashews, roast them at home without excess oil. Cashew and weight loss benefits are accurate if consumed in a balanced diet and healthy and regulated portions. Below mentioned are some of the downsides of eating cashews for weight loss.
1. Digestive issues: Cashews contain phytates, which make them difficult to digest. Thus, it is advised to soak them overnight. Soaking in water helps lower the phytate content, making them easy to digest. Excess consumption of cashews has also been linked to constipation and bloating issues.
2. Increased salt content: Consuming salted cashews can increase the intake of salt and oil, which can be harmful to overall health. Thus, it is advised to consume cashews in raw or unsalted form.
3. May cause kidney stones: Cashews are also rich in oxalate content, and the excess intake of oxalate has been known to give rise to kidney stones. Thus, regulating your portion of cashew consumption is imperative. Also hope to our other reads to find answer for, Is Almonds good for weight loss.
Expert Review on Cashew for Weight Loss
The sweet-flavoured cashew seed comes bundled with a series of nutrients such as plant-based protein, fibre, heart-healthy fats, calcium, copper, zinc, magnesium, iron and antioxidants. They offer a variety of health benefits like lowering blood sugar levels, reducing cholesterol, promoting heart health, boosting immunity, and strengthening bones and teeth. Cashews are also convenient and more accessible to consume and thus can be included in various recipes. One can consume raw cashew or roast it, adding it to smoothies, oatmeal, yoghurt, or even curries. They can be consumed as an early morning snack to boost energy and prevent hunger pangs. They may also be sipped on by adding them into smoothies as a post-workout drink, which can also assist in muscle recovery. Cashew and weight loss benefits can be extracted at any time of the day. However, it is essential not to exceed its intake to an unhealthy level as it may give rise to digestive issues such as bloating or constipation. For more sustainable weight loss, consider to Buy Weight Loss Plans.
References
n.d. Health Benefit of a Handful of Cashew Nuts (Anacardium Occidentale L.) to Prevent Different Disorders Like Diabetes, Heart Disor. Accessed May 1, 2024. https://gsbb.goa.gov.in/wp-content/uploads/2021/09/Gazette-Notification-of-Plantation-Scheme.pdf.
“Effects of Daily Consumption of Cashews on Oxidative Stress and Atherogenic Indices in Patients with Type 2 Diabetes: A Randomized, Controlled-Feeding Trial.” n.d. NCBI. Accessed April 30, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6408729/.
“Nutritional composition of raw fresh cashew (Anacardium occidentale L.) kernels from different origin.” 2015. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4779481/.
FAQs
1. How To Eat Cashew For Weight Loss?
One can consume cashew for weight loss by either intaking it raw or roasting it at home in less oil. It can also be added to smoothies or yogurt and enjoyed as a snack. Cashews are often also enjoyed with oatmeal during morning breakfast. This helps in promoting satiety and prevents binge eating by also keeping one energized throughout the day.
2. Is it OK to have a cashew everyday?
There are several health benefits of cashew and it also aids in weight loss, but only when it’s consumed in moderation. One can consume around 28 g of cashews everyday to extract its best benefits, lest it can give way to health complications or even cause weight gain.
3. Can I eat cashew during weight loss?
Cashew is rich in fiber which improves gut health and promotes fullness. It is also rich in protein which reduces hunger hormone and promotes satiety hormone. They also help in boosting metabolism which increases the rate of burning calories.
4. Is cashew diet good for weight loss?
Cashew is rich in fiber and protein which helps in promoting satiety and reduces hunger pangs. They also help enhance digestive health and resting metabolism which leads to fat burning even when the body is at rest. However, cashew should always be consumed in a safe amount and as a part of a balanced and nutritious diet.
5. What are the nutritional benefits of cashew?
Cashew plant-based protein, fiber, heart-healthy fats, calcium, copper, zinc, magnesium, iron and antioxidants. They are also low in carbs which slows down the release of glucose in the body, further helping to regulate blood sugar levels. They are also helpful in promoting brain, digestive, heart and immune health.
6. Which nut is the best for weight loss?
Nuts that are rich in healthy fats, protein and fiber are the ones that are considered best for weight loss. They help in promoting satiety and reducing hunger pangs which prevent overeating and assist with weight loss. Walnuts, almonds, peanuts or cashews are some of the best nuts for weight loss.
7. Which time is best to eat cashew?
One can be consumed during any time of the day. as an early morning snack to receive energy boost and also prevent hunger pangs or may be sipped on by adding into smoothies as a post workout drink which can also assist in muscle recovery.
8. Can cashew be included in a low-fat diet?
Cashews can be included in a low fat diet as long as they are being consumed in moderation. The fat content in cashews are monounsaturated and polyunsaturated fats that helps to lower bad cholesterol and promotes satiety which keeps overeating at bay.
9. Is it OK to eat cashew at night?
The contents of cashews are rich in tryptophan which boosts melatonin and serotonin production in the body. These are the hormones that promote a sound and uninterrupted sleep during the night. Thus one can consume cashew at night to have a good night’s sleep.
10. Is cashew high in fat?
Like most nuts, cashews are high in fats, however these are monounsaturated and polyunsaturated fats that are healthy for the heart as it helps to reduce bad cholesterol and promotes good cholesterol.
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