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FOOD
making carbs count
Nutrition
100g of plain cashews with
recommended daily allowance
for an adult:
Calories 608kcal (9%)
Fat 49.1g (21%)
Carbohydrate 18.7g (2%);
Sugars 6.7g (2%)
Protein 20.4g (12%)
Salt 0.04g
the calorie count. A study published
in the Journal of the American
College of Nutrition found that 'nut
consumption is associated with a
decreased prevalence of selected risk
factors for cardiovascular disease,
type 2 diabetes, and metabolic
syndrome'. It's also thought that the
body uses up most of the fat from
cashews in the digestive process, so
this offsets the high calorie count.
However, a note of caution needs to
be sounded about roasted and salted
nuts which although tastier, are likely
to be much higher in calories, fat,
saturated fat and salt than plain nuts.
Cashew nuts in particular
are a rich source of magnesium
- containing 250.0mg per 100
grammes - which has been shown
to slow the rate of carbohydrate
absorption, causing blood sugar
levels to rise more slowly. Despite
how vital magnesium is in helping
regulate blood sugar levels, a large
number of people with diabetes
are commonly diagnosed with
magnesium deficiency. This is usually
associated with insulin resistance so
it's worth knowing which foods are
your friends when seeking to boost
magnesium levels.
Nuts and pros
Like many of their nutty
counterparts, the cashew nut is a
great source of protein, which is
what makes them such a popular
choice for those on a plant-based
diet. Plain cashew nuts contain 20g
of protein per 100g - the same as a
similar quantity of meat which makes
them a great substitute. As well as a
quick and nutritious snack when you
are on the go, cashews can be used
to make:
Cereal bars with oats, dried fruit
and honey
Trail mix when combined with
other nuts, seeds, and dried fruit
Homemade cashew butter (a bit
like peanut butter) by blending
whole, plain cashews in a food
processor until smooth
A crunchy topping on main courses
like chicken or meat when mixed
with herbs and spices
Cakes and muffins with a sweeter
taste and rich, moist texture
A quick and tasty pudding with
apples, yogurt and honey -
ingredients that go surprisingly
well together
If you like the taste, look out for
cashew oil and milk or cashew
related beauty products. Avoid
cashews if you have a nut allergy as
cashews belong to a group of nuts
including walnuts, hazelnuts and
brazils that certain people with nut
allergies need to avoid.
In a nutshell
Wider health benefits of cashews
People who regularly eat nuts
like cashews which are high in
unsaturated fat are less at risk
of heart disease than those
who don't.
Cashews are also a good
source of fibre and contain
almost the same amount
of protein as an equivalent
quantity of cooked meat.
Cashews may lower
cholesterol and blood sugar
when used as part of a healthy,
balanced diet. A 2018 study
showed that people with
diabetes who ate cashew nuts
every day had lower blood
sugar than their counterparts
who didn't.
Like many nuts and seeds,
cashew nuts are full of
antioxidants that can help
keep your body healthy by
fighting off free radicals.
A 40g portion of cashews
contains: 98% of your daily
copper requirements, which
can help blood cells form,
improve growth, help the
brain to develop, and protect
the immune system; 34% of
your daily phosphorus, which
helps maintain bone and teeth
health; and 29% of your
daily manganese, which helps
the body perform chemical
reactions, like converting food
into energy.