Cashews: A Bite-Sized Bundle of Benefits

by: Allyse McGrath

Based on Dr. Kantha Shelke's Presentation at the ACA World Cashew Festival and Expo 2013

I am here to debunk one of the world’s greatest myths, one that has plagued the minds of hearts of snackers everywhere for years. 

Cashews are NOT unhealthy. I repeat, cashews are not unhealthy.  In fact, cashews are one of the best snacks you can pick up and have a number of health benefits that are hard to find in other foods, especially foods that are as tasty as our favorite kidney-shaped nut.  If you don’t believe me, I am here to provide proof from one of the world’s leading food scientists, Ms. Kantha Shelke who compiled research on cashews before her keynote speech at the 8^th Annual ACA World Cashew Festival this year. 

Her verdict, the “functionality and versatility” of cashews makes them “invaluable” in all regions of the world; Especially as consumers are changing the ways that they eat.  All around the world, snacking is on the rise: People are moving from dinner tables filled with families to more mobile, quick and independent options.  The pros and cons of this new trend depend wholly on the type of snack that is being consumed.  In some cases, snacking means mindless consumption of high calorie and highly processed foods that have little to no nutritional content.  As anyone who has opened a bag of chips can attest, once you start it is often hard to stop.  In other cases, snacking can mean appropriately portioned ,high-quality whole foods which regulate energy levels, metabolism and cravings. 

Lucky for you, cashews and cashew-based products fall into that second category of snacking. With a low-glycemic index they provide sustained energy that will not spike blood sugar levels but rather it is broken down slowly by the body.  Just ¼ cup of cashews holds 5 grams of protein, the equivalent of other protein packed foods, and just one gram less than an egg which holds 6 grams of protein. Additionally, cashews are full oleic acid, a monounsaturated fat which is linked to good cardiovascular health.  While regulating cholesterol levels, cashews also provide necessary antioxidants including Zinc, Magnesium, and Copper. 

All in all, cashews hold many different benefits in a perfectly bite-sized bundle, or in other products such as milks, pastes, or granola bars.