4 Effects of Eating Cashews, According to Science
With a buttery smooth texture and ultra-rich flavor, it's no longer surprising in the slightest that cashews are the most famous nut in the United States. While you may be aware of that they're delicious, what you may now not be conscious of is the many positive consequences eating cashews can have on your health. Not only are cashews high in protein, fiber, and healthy fats, however they additionally contain a wide vary of vitamins and minerals that can gain your body in many different ways.
Cashews aren't simply a convenient portable snack—they're rather versatile, too. In fact, these kidney-shaped nuts can be made into non-dairy milk, cream, butter alternatives.
1 You could lose weight.
Many people wrongly count on that nuts are a no-no when you are trying to shed pounds since they're a calorie-dense, high-fat food. But in fact, a 2017 study in Nutrients printed that people who many times munch on nuts are more likely to keep a healthy weight than these who don't. This may want to be because nuts are incredibly satiating (thanks to a powerhouse combo of protein, fiber, and fats), thereby promotion weight loss.
While cashews taste ultra-rich, you may be amazed to analyze that they actually have barely less fat and energy than many other popular nuts, like almonds, peanuts, and walnuts. One serving of cashews includes about 137 calories on average, however a 2019 study posted in Nutrients found that the human body may only take in around 84% of these calories—because some of the fat they include stays sealed inside the nut's fibrous wall.
2 Your blood pressure might go down.
More than 100 million adults in America—or almost half the grownup population—have excessive blood pressure. According to a 2019 study in Current Developments in Nutrition, however, eating cashews is linked to decrease blood pressure. Cashew consumption was once also linked to decrease levels of triglycerides—a type of fats in the blood that can increase your risk of stroke, heart attack, and heart disease when stages are high.
Keep in mind, though, that not all cashews are created equal in this regard. Many packaged cashews come salted, and foods with extra salt have been linked to high blood pressure.
3 Your cholesterol will probably improve.
There are two types of cholesterol: LDL, the variety that causes harmful fatty buildups in your arteries, and HDL, the kind that can absolutely protect your heart by means of carrying LDL cholesterol away from the arteries and toward the liver.
Ideally, you choose your ratio to show lower levels of LDL cholesterol and higher tiers of HDL. And that's where cashews come in: A 2017 study in The American Journal of Clinical Nutrition discovered that incorporating cashews into your diet can limit your "bad" LDL cholesterol. Not only that, however a 2018 study in the Journal of Nutrition showed that a diet prosperous in cashews increases levels of the "good" HDL cholesterol.
4 Your heart health will get an overall boost.
Heart ailment is the leading cause of dying in the U.S.—above stroke, respiratory diseases, diabetes, and Alzheimer's combined. Fortunately, a 2007 review published in the British Journal of Nutrition discovered that the threat of heart disease was once 37% lower for these who eat nuts more than four times a week.
You may have already regarded that nuts can gain your ticker, however cashews, specifically, can also hold an advantage here. A 2018 study posted in the Journal of Nutrition located that when people with type 2 diabetes ate 30 grams of raw, unsalted cashew nuts every day for 12 weeks, they experienced a limit in cardiovascular danger factors: their blood strain went down, and their HDL cholesterol went up.
The likely purpose why cashews are related with a decreased risk of cardiovascular disease is that they're a appropriate source of monounsaturated and polyunsaturated fatty acids, which can help to reduce LDL cholesterol levels.
Originally published: Eat This Not That