Cashews are a type of nut that many people love as a snack because of its delicious, naturally nutty flavor. Besides, there are also many people worried about cashews gaining weight because their calorie content is higher than other nuts. To balance a suitable diet, let’s find out how many calories in cashews with My Auris through the following article.
Learn about cashews
Cashews are the seeds of the cashew tree – this type of nut is also known by another name, cashew nuts. Cashew nuts have a delicious, fatty taste and rich nutritional content, so they bring many health benefits. Not only do you eat traditional cashew nuts, but cashew nuts are also an ingredient for preparing many dishes such as cookies, ice cream, milk,…
In Vietnam, cashew trees are grown in many different regions depending on the soil and climate. Among them, Binh Phuoc is the province known to have the highest cashew growing productivity in the country. The climate here is hot and humid with 2 distinct rainy and sunny seasons along with basalt red soil and silver gray soil creating good conditions for plants to grow.
Binh Phuoc’s cashew nuts are of good quality, considered superior to other provinces that also grow them such as Gia Lai, Dong Nai, Binh Dinh,…
How many calories are in cashews is of great interest to many people because cashews are an addictive snack. However, the number of calories in cashew nuts depends on how they are used and processed.
- On average, 100g of raw cashews provide up to 554 calories.
- 100g of salted roasted cashews provides up to 594 calories.
- 100g of roasted cashews with garlic and chili provides 550-600 calories.
- 100g cashew candy provides from 337-562 calories.
- 1 cup of cashew milk about 180ml provides 25 calories.
So does eating cashews cause weight gain?
In addition to the high number of calories in 100g of cashews, which is 554 calories, cashews also provide many other nutrients for the body:
- Protein: 18.4g
- Glucid: 28.7g
- Lipid: 46.3g
- Fiber: 0.6g
- Vitamins: vitamin E (0.9mg), vitamin K (34.1mg), vitamin B6 (0.417mg)
- Minerals: Calcium (28mg), sodium (12mg), Potassium (660mg), magnesium (292mg) and Folate (25mg).
In general, cashew nuts provide many nutrients and a variety of vitamins and minerals that are good for the body. However, cashews are quite high in calories and higher than many other nuts, so eating too many will cause rapid weight gain.
To eat cashews without gaining weight, according to nutritionists, you should eat cashews in the right amount and combine them with dried fruits and other nuts such as raisins, almonds, pumpkin seeds, walnuts,…
Benefits of eating cashews
Because cashews are rich in nutrients, when properly supplemented, they will bring many benefits to the body:
- Protects heart health: Cashew nuts contain a lot of monounsaturated fat, oleic acid, which helps reduce triglyceride levels in the blood and improve cardiovascular problems. Besides, cashew nuts are also rich in magnesium which helps maintain stable blood pressure, reducing the risk of cardiovascular diseases such as coronary artery disease, angina,…
- Prevents cancer: cashews contain copper and antioxidants, especially the active ingredient Proanthocyanidins which has been proven to prevent cancer cells. Antioxidants in cashews help prevent the activity of free radicals, thereby preventing cancer.
- Bright eyes: cashews contain two powerful antioxidants, lutein and zeaxanthin, which have the ability to protect the eyes from degeneration and prevent cataracts.
- Good for bones and joints: the calcium and magnesium content in cashews helps bones grow stronger and more flexible.
- Improves memory, good for the brain and nerves: cashews contain large amounts of omega 3 fatty acids necessary for the production of brain cells, helping toOxygenates the brain and improves memory. Furthermore, magnesium in cashews also helps prevent migraines by helping blood vessels rest.
- Improves immunity: cashews are rich in vitamins and minerals such as zinc, vitamin C, iron, copper,… all of which are immune boosters, antibacterial, and protect the body against pathogens.
Ways to pay attention to when eating cashews for good health note
To be good for health and not negatively affect weight, when eating cashews, people need to pay attention to some eating methods as well as the following:
- Every day you should only eat about 1 ounce of soy sauce and 28g of cashews.
- People who are overweight or obese: should only eat 3-5 cashews in side meals to provide nutrients and avoid cravings. From there, the main meal will be eaten less or with more green vegetables.
- Skinny people, lacking nutrients: add more cashews to their daily diet in sufficient quantities, helping to increase nutrient absorption.
- You should eat cashews along with many nutritious nuts such as oats, almonds, walnuts, zucchini,…
- Can eat breakfast, lunch or snacks
- Should eat cashews with unsweetened yogurt to not increase calories.
- You should eat dry roasted, unsalted cashews to avoid consuming extra fat from cooking oil and sodium from salt. Not only does it increase weight, but it is also not good for heart health.
- Soaking cashews overnight before eating can help the body digest better as well as help easily absorb vitamins and minerals from cashews.
- People who are allergic to nuts such as walnuts, almonds, pecans, etc. are highly likely to be allergic to cashews, so they need to pay attention.
- Because cashews are hot and thirsty, when eating cashews, you need to drink a lot of water during the day
- Combine cashews with many other foods. Some dishes from cashews for weight loss: unsweetened cashew milk, cashew salad, stir-fried chicken with cashew nuts, cashew salad with shrimp, unsweetened cashew yogurt,…
- Do not use untreated cashews because they contain urushiol. This is a poison that can harm the skin.
- Children under 3 years old should not be fed cashew nuts because they can affect their teeth and cause discomfort to the digestive system.
- For pregnant women under 3 months should not eat cashews because at this time they cannot absorb nutrients from these nuts.
- If you have kidney disease or severe sore throat, you should not use cashews because it can worsen the condition
- In addition to a scientific, healthy diet with cashews, to lose weight effectively, people should combine exercise to better consume energy.
Through the information in the article about how many calories in cashews, surely everyone has got the answer Answer and understand more about this type of nut. From there, balance your diet so that it does not cause weight gain but is also good for your health.
Anh Thy
