They are considered one of the most popular snacks in the world, integrate into almost every dish and reach the shelves under the tempting title "natural" or "raw." But behind the cashew nuts hides a more complex story: They are rich in protein, healthy fats and important minerals, but like any concentrated food, they also have health benefits alongside limitations that are worth knowing.
Despite many referring to the cashew as a nut, botanically it is actually a seed that comes from the cashew tree, a tropical tree originating in Brazil and currently growing in many warm regions of the world. The term "raw cashew" can also be misleading: Cashews that have not undergone processing at all are not safe for consumption, because they contain urushiol, a toxic substance also known from the poison ivy plant and likely to cause a skin reaction. Therefore, cashew kernels undergo heating during the processing stage in order to remove the dangerous substance, and only afterwards are sold to consumers.
From a nutritional perspective, cashew is a very concentrated food. A portion of about 28 grams of unroasted and unsalted cashews contains about 157 calories, about 5.16 grams of protein, about 12.4 grams of fat, about 8.56 grams of carbohydrates and almost one gram of dietary fiber. Alongside these, it also contains copper, magnesium, manganese, zinc, phosphorus, iron, selenium, thiamine, vitamin K and vitamin B6. The fats in it are mainly unsaturated fats, considered to be those that may integrate into a diet supporting heart health.
One of the prominent minerals in the cashew is copper, which is essential among other things for energy production, normal brain development and immune system function. Additionally, the cashew contains antioxidants, including polyphenols and carotenoids. These components help the body deal with free radicals, reduce inflammatory processes and support the general defense of the body. It is interesting to note that roasted cashews may be richer in antioxidant activity compared to cashews defined as "raw," although the specific research on cashews is still limited.
One of the central questions around the cashew is whether it can assist in weight loss. On one hand, it is a food high in calories and fat. On the other hand, studies on a diet rich in nuts found a link between nut consumption and lower body weight or better weight loss, compared to a diet that does not include nuts.
A possible explanation for this is that the body does not absorb all the calories in the cashew, because part of the fat remains trapped in the fibrous walls of the seed and is not fully absorbed during digestion. However, roasting may increase the body's ability to digest and absorb the calories, and therefore this advantage may be more significant in whole and less processed cashews.
Also in the field of heart health, possible benefits are attributed to the cashew. A diet including nuts and seeds has been linked in studies to a lower rate of cardiovascular diseases. A study from 2019 found that people with type 2 diabetes, who received 10% of their daily calories from cashews, presented a lower ratio between LDL and HDL cholesterol compared to those who did not eat cashews.
However, a review from the same year presented a more complex picture: Regular consumption of cashews may reduce blood pressure and triglyceride levels, but no clear change was found in general cholesterol levels, LDL or HDL. Therefore, at this stage, it can be said that cashews may support heart health, but it is not a matter of unequivocal proof.
Cashews may also interest people with type 2 diabetes or those trying to maintain the balance of blood sugar levels. It contains dietary fiber, which assists in preventing sharp spikes in sugar levels, and a study from 2019 found that people with type 2 diabetes who ate cashews as part of the daily menu presented lower insulin levels compared to those who did not consume cashews at all. Here too, it is important to emphasize that the number of studies on the subject is still small, and therefore cashews should not be seen as a treatment or a substitute for medical advice.
The great advantage of the cashew is that it is very easy to integrate it into the daily diet. It can be eaten as a snack on its own, added to salads, soups, cooked dishes, stir–frys and vegetarian dishes, ground into cashew spread, integrated into yogurt or oatmeal, or used for the preparation of energy balls with oatmeal and dried fruits. Soaking and grinding cashews also allow for the preparation of plant–based substitutes for spreads, sour cream or cream cheese without dairy products.
However, the cashew also has disadvantages that are worth taking into account. Roasted or salted cashews sold in stores are liable to contain high amounts of salt or added oils, and therefore it is preferable to choose natural, unsalted cashews, or a dry–roasted version without added oil. Additionally, cashew is defined as an allergen from the tree nut family, and therefore people who are allergic to almonds, Brazil nuts, pecans, pistachios, walnuts or hazelnuts are likely to be at an increased risk of an allergy to it as well. At the same time, a situation is possible where a person is allergic specifically to cashews but not to other nuts.
In case of allergy signs such as breathing difficulties, swelling of the tongue, mouth or throat, a rash, coughing, dizziness, confusion or a change in skin color to bluish or pale, one must turn immediately to receive medical treatment.
In the bottom line, cashew can be a good addition to a balanced menu: It provides protein, fiber, unsaturated fats, vitamins, minerals and antioxidants. Studies on nuts and seeds point to possible benefits for weight, the heart and sugar balance, but specific research on cashews is still limited. Therefore, the recommendation is to enjoy it in moderation, to prefer unsalted versions without added oil, and to consult with a medical professional in case of allergies, diabetes or a health condition that necessitates nutritional adjustment.