What Happens to Your Body When You Eat Cashews Regularly

Cashews might not get as much attention as other nuts. But they should. These sweet, buttery-tasting nuts are more than just a nutrient-packed snack. They’re also an incredibly versatile addition to all kinds of dishes, from salads to grain bowls to desserts. Plus, they’re easily transformed into cashew butter, milk, cream and even cheese. So, they’re an excellent option if you’re trying to work more plant foods into your rotation. 

Intrigued? Read on to learn all about what cashews can do for your health and why they deserve a spot in your pantry.

Health Benefits of Cashews

May Improve Heart Health

Nuts have consistently been linked to a lower risk of heart disease, likely in part due to their favorable fat profile. And cashews are no exception. “Cashews are a great source of health-healthy mono- and polyunsaturated fats, which can support heart health,” says Gillean Barkyoumb, M.S., RDN, a registered dietitian and owner of the What’s for Dinner Club. 

Those healthy fats may improve your cholesterol when consumed instead of foods rich in saturated fat, like beef or butter. For example, one study found that when people with type 2 diabetes consumed 10% of their daily calories from cashews, their cholesterol levels improved compared to people who didn’t eat cashews.

May Help with Weight Management

If you’ve been avoiding cashews (or any nuts!) because you think they’re high in calories, get this: Research has found that when we eat cashews, we might not absorb all their calories. That’s because their fiber is believed to trap some of their fat, whisking it out of your body. So, even though an ounce of dry roasted cashews technically contains 163 calories, we only absorb roughly 84% of that or about 137 calories.

There’s more good news. Cashew’s combination of protein and heart-healthy fats can slow digestion. That may keep you satisfied for longer, helping you eat less overall. Plus, cashews are low in sugar, making them a better-for-you option than other go-to snacks, like chips or candy, says Brannon Blount, M.S., RDN, a registered dietitian and owner of Brannon in Balance Nutrition LLC. 

May Improve Blood Sugar

Plenty of studies support the benefits of nuts for diabetes prevention and management. Could cashews help, too? For starters, cashews are low in carbohydrates (only 9 grams per ounce of cashews). They’re also rich in other blood sugar-friendly nutrients like protein, fiber, healthy fats and antioxidants.

Research suggests habitually swapping in cashews for foods that are high in refined carbs can be a good blood sugar management strategy. Remember that study where people with type 2 diabetes consumed 10% of their daily calories from cashews? They also experienced lower insulin levels than volunteers who didn’t eat cashews. 

May Support Bone Health

Building sturdy bones isn’t just about calcium. Nutrients like vitamin K, magnesium and phosphorus also do good things for your skeleton. And cashews are a delicious way to get all three of them! 

Provide Disease-Preventing Antioxidants

Cashews naturally contain a cocktail of antioxidants, especially polyphenols and flavonoids. These powerful compounds help fight inflammation and protect against oxidative stress that can lead to chronic diseases like heart disease and cancer. Cashews also provide zinc, an antioxidant mineral that keeps your immune system strong and healthy.

Nutritional Profile of Cashews

Potential Downsides and Considerations

Even though cashews offer plenty of nutrients, you should avoid them if you’re allergic to tree nuts. In addition, “cashews have high oxalate levels, which can lead to kidney stones,” says Blount. If you have a history of kidney stones, speak with your healthcare provider before adding them to your diet.

How to Incorporate Cashews into Your Diet

Of course, cashews are a healthy, delicious snack. But that’s just the beginning! Here are more tasty ways to add them to your day.

• As a crunchy topping. Toss unsalted, roasted cashews into yogurt, oatmeal, salads and grain bowls. Or sprinkle them on top of a Garlic Cashew Chicken Casserole. 
• Spice them up. If you’ve got unsalted cashews in the pantry, give them a flavor pop with some seasoning, like these Curried Cashews. 
• Turn them into a dairy substitute. Cashew’s unique fat and protein profile makes them an excellent base for dairy-free cooking. Try them in this versatile Cashew Cream, blend them into a creamy sauce for Vegan Mac & Cheese or fold them into a silky Vegan Cheesecake.
• Turn them into a chocolatey treat. Whip up a batch of these Dark Chocolate Cashew Clusters for a simple three-ingredient dessert.

The Bottom Line

Whether you’re looking for a new snack or a crunchy topping for your salad, grain bowl or main dish, give cashews a try. Their healthy fat, fiber and protein make them naturally satisfying and filling. These nutrient-packed nuts may also be helpful for promoting heart health, blood sugar management, bone health and more. And if you’re following a vegan or dairy-free diet, cashews can be a tasty way to add creaminess to dishes that traditionally contain milk or cheese. Time to stock up!