Loaded with vital minerals, a nice balance of macronutrients, and delightful flavour, cashews are hands down my favourite nut. Here is why...
But one of the best parts about cashews is their macro balance. Cashews contain one of the most balanced ratios of proteins, carbs, and fats. Most nuts are heavy on the fats which isn't a bad thing you just need to be conscious when chowing down as the calories can easily creep up.
While cashews still do contain mostly fat they also contain more carbs and protein when compared to other nuts.
Here is the rundown of 1/2 cup of cashews...
- 14 grams fat (8 grams monounsaturated, 3 grams polyunsaturated, 3 grams saturated fats)
- 10 grams carbs (1 gram fiber)
- 6 grams of protein
- 35% copper (RDA)
- 27% Manganese (RDA)
- 24% Magnesium (RDA
- A good serving of phosphorus, zinc, and iron
The polyunsaturated fats (PUFA's) are on the lower end. A good thing as many nuts are high in PUFA's and high in omega 6's. While omega 6's are essential for a healthy body we consume far too many when compared to omega 3's.
Cashews standout from most other nuts as they are "heavy" on the carbs in comparison. While you don't have to worry about over doing it if you are looking for a low carb snack, cashews do provide a little more glucose when compared to their nutty neighbours.
It is a common thought that nuts are a good source of protein but I respectably disagree. While sure, nuts do contain some protein, it is typically not a significant amount . In order to get an adequate serving (minimum 15 grams+ of protein) you need to generally eat a lot of nuts and the calories add up quickly.
Cashews on the other hand are a little different. Due the the fact they contain slightly more protein and less fat than other nuts they could actually be seen as an OK source of protein. Not something you want to rely on for your protein needs but protein nonetheless.
Both manganese and magnesium provide support for a healthy bone structure by benefitting bone metabolism as well as the enzymes needed for bone building. They also aids in the formation of connective tissue, regulating blood sugar, and metabolizing carbs and fats.
- Loaded with phytonutrients to protect from degenerative diseases
- Lower blood pressure
- Assist in eliminating free radicals
- This is cool...cashews can filter the UV rays from the sun reducing the instance of macular degeneration in the eyes
They are also super versatile when it comes to various dishes. Check out my super simple cinnamon cashew butter. Seriously it is addicting!
One thing the keep in mind is that if you have a nut allergy steer clear of cashews. And always be conscious when you are eating nuts as the calories quickly add up.
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