Cashew nuts eat without hunger at the aperitif and at other times of the day. Can you consume it when you monitor your weight? How much does you not exceed every day? What are their health benefits? Responses from dietician-nutritionist.
Cashew nuts: how many calories? What health benefits?.....KINDLY READ THE FULL STORY HERE▶
Cashew nuts are oilseeds in the same way as pistachios, almonds, nuts, hazelnuts …
Cashew nuts and calories
Cashew nuts, whether grilled unsunted or salted, provide 606 calories per 100 g. Mawenn Le Goff, dietician-nutritionist at Saveurs et Vie.
The composition of cashew nuts
Certainly, cashew nuts are caloric, but these oilseeds provide valuable nutrients for the body.
“Cashew nuts are rich in monounsaturated fatty acids (omega 9) and polyunsaturated fatty acids (omega 6), informs dietician-nutritionist. However, the fatty acids o mega-6 are not synthesized by the body, they are only found in the diet. ”
In addition to these good fatty acids, cashew nuts are also rich in fibers, with nearly 8 g per 100 g. They also contain certain minerals and vitamins in interesting amounts such as magnesium, phosphorus, potassium, selenium, iron, zinc, copper and group b vitamins as well as vitamin E.
Cashew and cholesterol
“The fatty acids in cashew nuts are hypocholestérolémiantscholesterol-lowering: they promote the reduction of bad cholesterol and they help to improve good cholesterol and phytosterols also lower cholesterol, which is beneficial for good cardiovascular health,” says Mawenn Le Goff.
Cashew nuts and constipation
Cashew nuts provide nearly 8 g of fibers per 100 g. “These fibers regulate intestinal transit by promoting good peristalsis,” says dietician-nutritionist. They are also interesting for the balance of the gut microbiota, for the strengthening of the immune system and they have a preventive role against colorectal cancer. ”
Is it good to eat cashew nuts every day?
Cashew nuts undoubtedly have health benefits. But can we taste it on a daily basis?
Yes, you can eat cashew nuts every day, provided you choose them plain, i.e. grilled dry and not salted, and you can eat no more than 20 to 30 g per day, or a maximum of about 15 walnuts.
Cashew nuts and diet: can we eat it when you want to lose weight?
Although cashew nuts have many virtues, can they be included in its diet in the event of slimming diets? “Cashew nuts have a high calorie density, but by not more than 30 g per day, they have an interest in slimming diet,” says Mawenn Le Goff. In addition to their good fats and fibers, they provide 20 g of proteins to the 100 g. This is why protein seeds are often used. These proteins coupled to fibers have a satiating effect. They also limit the risk of fringalescravings between meals and therefore weight gain. This is why cashew nuts fit perfectly into a diet intended for weight loss while retaining their muscle mass. ”
They can be eaten either in mid-morning or mid-afternoon snacks, or can be taken into meals, salads, for example, or with white meat (cavewn chickens), or as a dessert to be fully satiated.
Another advantage of cashew nuts in a slim diet is their glycaemic index. “Indeed, cashew nuts have a low glycaemic i ndex that prevents peaks in blood glucose, slows the absorption of carbohydrates, prolongs satiety and limits sweet desires,” says dietician-nutritionist.
But be careful to choose dry and unbilled cashew nuts. “Yes, we must avoid buying salted cashew nuts, because salt gives rise to appetence, so we want to take them back, to eat more of them,” warns Mawenn Le Goff.
What are the side effects of cashew nuts?
While cashew nuts have many health benefits, there may also be some restrictions. “Cashew nuts have a high value of allergenic proteins,” warns Mawenn Le Goff. However, unlike other types of foods that can cause temporary allergies, especially during childhood, those with nuts usually last a lifetime. In Europe, cashew nut is the second most allergenic-containing nut produced after hazelnut and just before pistachio.
“Beware also of savoury cashew nuts when you suffer from hypertension or water retention,” warns the dietician-nutritionist.