Cashews: Delicious Snack or Unhealthy Option? Nutrition expert debunks common myths | health

One of the most popular and versatile nuts, cashews are known for their creamy texture and delicious flavour. It is not only a popular snack but also a main ingredient in many cuisines around the world, from stir-fries to curries to desserts. Cashews are not only delicious, but they also offer many health benefits and can be a great alternative to animal fats and proteins. However, like many other foods, cashews are surrounded by myths and misconceptions, which can lead to confusion about their nutritional value and potential health benefits. Despite some rumors that cashews are harmful, you don’t need to worry unless you have a nut allergy. (Also read: Hormonal imbalance: A nutritionist talks about how to eat cashew nuts to balance hormones )

Myths and facts about cashew nuts:

Speaking with HT Lifestyle, Kajal Aggarwal, registered dietitian and clinical nutritionist, debunks some of the most common myths about cashews and uncovers the facts about their nutritional value and health benefits.

Myth 1: Cashews cause weight gain

The myth that cashews cause weight gain is not entirely accurate. Cashews are high-calorie foods, as 100 grams of cashews provide about 553 calories. However, incorporating moderate amounts of nuts, including cashews, into a well-balanced diet can actually help with weight management. In addition, cashews are a good source of healthy fats, including monounsaturated fatty acids, which have been shown to have a positive effect on heart health and cholesterol levels.

While cashews are a high-calorie food, incorporating moderate amounts of them into a balanced diet can actually be beneficial for weight management and overall health. However, like any food, it is important to consume cashew nuts in moderation as part of a balanced diet.

Myth 2: Cashews increase cholesterol

There is some truth to this legend, but it is important to understand the context. As cashews are a vegetable product and do not contain cholesterol, as cholesterol is only found in animal products. However, while phytosterols are plant compounds that are structurally similar to cholesterol, they can still have an effect on cholesterol levels in the body.

So while cashews themselves do not contain cholesterol, their high phytosterol content can have an effect on cholesterol levels in the body. However, it is important to note that cashews are also high in fat and calories, so they are recommended to be eaten in moderation as part of a balanced diet.

Eating moderate amounts of cashews (15g to 25g) as part of a balanced diet is unlikely to increase cholesterol levels. In fact, research suggests that including nuts like cashews in your diet may help lower LDL (low-density lipoprotein) cholesterol levels and increase HDL (high-density lipoprotein) cholesterol levels, which is considered good for heart health.

Myth 3: Consuming cashews raises blood sugar levels

It is a myth that consuming cashew nuts raises blood sugar levels. In fact, cashews are a good source of healthy fats, protein, and fiber, which can help regulate blood sugar levels. The glycemic index (GI) of cashews is relatively low at 25, which means that they are absorbed more slowly by the body and do not cause a rapid increase in blood sugar levels.

It is important to note that although cashews are a healthy addition to a balanced diet, people with diabetes should monitor their intake of all foods and consult with their healthcare provider for personalized advice on managing blood sugar levels.

Myth 4: Eating cashews causes acne

There is no scientific evidence to support the claim that eating cashews causes acne. In fact, cashews contain nutrients like selenium and vitamin C, which have been shown to promote healthy skin. In addition, the healthy fats found in cashews can help reduce inflammation, which is often a contributing factor to the development of acne.

It is important to note that each person’s body is unique and may react differently to certain foods. Some people may find that eating certain nuts or other foods can trigger acne