One of the most well-liked and useful nuts, cashews are renowned for their rich flavor and creamy texture. They are not only a well-liked snack but also a vital component of many different cuisines around the world, including stir-fries, curries, and desserts.

In addition to being delicious, cashews provide a number of health advantages and are an excellent alternative to animal-based fats and proteins. Cashews, like many other foods, are, nevertheless, shrouded in rumor’s and falsehoods that may cause confusion over their nutritional content and potential health advantages. Except if you have a nut allergy, there is no reason to be concerned about cashews despite some stories to the contrary. ( Hormonal imbalance: Nutritionist on how to eat cashews for balancing hormones ).

Facts and myths regarding cashew nuts:

In an interview with HT Lifestyle, dietician and clinical nutritionist Kajal Aggarwal dispels some of the most widespread misconceptions about cashews and provides information on their nutritional content and health advantages.

Myth 1: Cashews make you gain weight

The rumor’s that cashews make you gain weight is not fully true. 100 grimes of cashews have about 553 calories in them, making them a high-calorie food. But having reasonable amounts of nuts, like cashews, in a healthy diet can really aid with weight control. Additionally, mono-unsaturated fatty acids, which have been demonstrated to have a favorable effect on cholesterol levels and heart health, are a good source of beneficial fats in cashews.



Despite having a high caloric content, cashews can actually help with weight management and general health when included in a balanced diet in moderation. As with other food, cashews should be eaten in moderation as part of a healthy diet.

Myth 2: Cashews raise cholesterol levels

This myth has some merit, but it’s crucial to consider the surrounding circumstances. Cashews are a plant-based food and don’t contain cholesterol because that substance is only present in foods derived from animals. Nevertheless, despite having a structural resemblance to cholesterol, phytosterols are substances derived from plants and can nevertheless affect the body’s cholesterol levels.

Therefore, even though cashews do not naturally contain cholesterol, their high phytosterol concentration might nonetheless have an effect on the body’s cholesterol levels. Cashews are high in fat and calories as well, so it’s crucial to keep that in mind when deciding how much to eat as part of a balanced diet.

Consuming cashews in moderation (15g to 25g) as part of a healthy diet is unlikely to raise cholesterol levels. In fact, studies show that incorporating nuts like cashews in your diet may lower LDL (low-density lipoprotein) cholesterol levels and raise HDL (high-density lipoprotein) cholesterol levels, both of which are thought to be good for heart health.

Myth 3: Consuming cashews causes blood sugar levels to rise.

The idea that eating cashews causes blood sugar to rise is untrue. In actuality, cashews are a rich source of fiber, protein, and healthy fats that can help control blood sugar levels. Cashews have a relatively low glycemic index (GI) of 25, which means that they are absorbed by the body more gradually and do not produce a quick rise in blood sugar levels.



Although cashews are a beneficial addition to a balanced diet, people with diabetes should still keep a close eye on all of their food intake and seek advice from their doctor on how to best control their blood sugar levels.

Myth 4: Consuming cashews results in acne

Acne is not caused by eating cashews, according to scientific research. In fact, it has been demonstrated that elements like selenium and vitamin C, which are found in cashews, support good skin. Additionally, the good fats in cashews can aid in reducing inflammation, which frequently plays a role in the emergence of acne.

It’s crucial to remember that every person’s body is different and may respond to certain foods in a variety of ways. Some people may discover that consuming some nuts or other foods might cause an outbreak of acne.

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