Are Cashewnuts good or bad?

Cashew nuts are a popular snack worldwide, with a distinct buttery, nutty flavour that many people find addictive. However, there have been debates on whether or not cashew nuts are good or bad for one's overall health since they are relatively high in calories and fat.

Benefits of Cashew Nuts

1. One of the advantages of cashews is that they are excellent sources of essential minerals, including copper, magnesium, and zinc. Copper, for instance, helps in the production of red blood cells and energy metabolism. In contrast, magnesium supports nerve function and maintains healthy bones. Zinc, on the other hand, boosts the immune system and cell growth.

2. Cashew nuts have lower glycemic indices compared to some other nuts, including peanuts, meaning they have less impact on raising blood sugar levels after eating. Therefore, they can be included in the diet of type 2 diabetes patients.

3. Cashew nuts also consist of healthy polyunsaturated and monounsaturated fats that might benefit heart health by lowering bad cholesterol levels and raising good cholesterol (HDL) levels in the blood.

Side effects of Cashew Nuts

Cashew nuts are widely sold raw in many parts of the world. However, the raw form is not safe to eat as it contains a substance known as urushiol, found in poison ivy. Urushiol is highly toxic, and contact with it can trigger a skin reaction or allergy in some people. It can cause itching, swelling, red bumps on the skin, or even trouble breathing.

Roasting or steaming shelled cashews at high temperatures removes any urushiol, thus making them safe to consume.

Cashews are high in calories, with around 157 calories per ounce. Therefore, if you are overweight or obese, you need to be careful about overeating, as it can lead to weight gain. Moderation is important when incorporating them into a healthy diet.

In conclusion, cashew nuts can be beneficial as part of a well-rounded diet since they are loaded with essential minerals and healthy fats that favour heart health and weight management. Nonetheless, as with any food item, it is ideal to enjoy them in moderation to avoid adverse effects, and if you have any allergic reactions, you should contact your doctor immediately.

-Akanksha Kulkarni