The following post/article was written as a partnership with Ground Up nut butters, a Portland women-owned and run small business. Part of Ground Up’s mission: “[T]raining disadvantaged women in the Greater Portland area in marketable skills through the production and sales of delicious & nutritious nut butters!….Our goal is for women to engage in creative self-expression with the hope of gaining confidence and realizing their full potential. Women will work with us for 6-9 months and then transition into full-time employment at Portland-area businesses.”
Nutrition Spotlight: Cashews
By Wilfredo Benitez, www.EatRunandDone.com
Disclaimer: While the nutritional information contained within this article is supported through research, individuals on a strict diet plan or with a condition should consult with their physician before introducing cashews or other tree nuts into their diet.
If you were to guess which of the most commonly consumed nuts in the U.S. has the lowest lipid profile, would you guess cashews? If so, you’d be right and if not, well now you know. But that’s not to indicate that the fats from nuts and seeds are bad and that consumption of them should be avoided. For some, the lower fat profile is an added benefit for a variety of reasons, but with the many benefits of cashews, this is one nut that should be added to your grocery list if it is not already a regular.
Let’s take a look at what the health benefits of cashews are and what these benefits are attributed to.
There are different types of fats: saturated fats and unsaturated fats (these include monounsaturated and polyunsaturated fatty acids). Cashews have a greater amount of healthy monounsaturated fatty acids compared to other fatty acids and this is where most of the benefits of cashews come from. It is well supported that monounsaturated fats can help reduce triglycerides which are normal to have in the body, but a high amount of this form of fat has been linked to a greater risk for heart disease. One study even found that the risk of heart disease was 37% lower for individuals who ate nuts more than four times a week compared to those who never or rarely consumed nuts. To apply this to real life, and with the disclaimer that I am not a medical professional, it may not be a bad idea to enjoy a tablespoon of nut butter a few times a week, perhaps much more depending on your metabolism and lifestyle.
Oatmeal for breakfast with some cashew nut butter is a great way to keep full longer and to get healthy fats, protein, and other minerals in your diet.
If you’re worried about gaining weight from including nut butter or nuts in your diet, think again. There are numerous studies that debunk the idea that eating nuts leads to weight gain. Sure, having a diet very high in fat without the lifestyle to warrant it, may indeed lead to weight gain and other issues, but that can be said for almost anything. In fact, many studies have shown that a diet that includes a healthy amount of nuts is linked to better weight control and prevention of weight gain.
Lastly, I wouldn’t be doing cashews justice if I didn’t speak to them as an excellent source of copper, a mineral that we need to get from our diet. This essential mineral is necessary for utilizing iron in the body, energy production, eliminating free radicals in the body that damage cells and organ systems, and for formation of collagen which is essential for bone and tissue health. Not much copper is needed on a daily basis, but an inadequate intake of copper can lead to issues with blood vessels, joint problems, undesirable cholesterol levels, and possibly iron deficiency anemia. It should be good to know that just two tablespoons of whole cashews (about 1 tablespoon of cashew butter) offer about 40% of one’s daily recommended intake of copper.