Integrating the intake of cashews in the daily diet is very useful to suppress the appetite and control cravings.
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Lately pretty much every diet and nutrition trend, promote the consumption of nuts. It is a group of foods that, beyond going through a hot moment, are a nutritional treasure and liquid gold for health. Although there are several variants, in general they are immensely valued for their high content of unsaturated fatty acids and other nutrients. They also have the peculiarity of being carriers of a high calorie content, therefore it is advisable to consume them with caution, however they are associated with a long list of therapeutic benefits.
It is true that there are more popular varieties and consumed than others, such as walnuts, pistachios, almonds and pine nuts. However, the family of walnuts is extensive and puts within our reach succulent options, such is the case of cashews Also known as cashew nuts, cashew nuts, and merey. They are obtained from a tree native to Central America, northeast Brazil and southern Venezuela, the truth is that are one of the most consumed nuts in the world and the third most commonly produced tree nut. They are rich in vitamins, minerals, antioxidants, fiber Y various other nutrients. The truth is that thanks to their nutrient density, they are a great addition to the diet that supports weight loss and numerous health aspects.
Why do they help you lose weight?
The first step to understanding the slimming power of cashew, is to know the details of your nutritional information. Generally, a serving of walnuts is considered to contain between an ounce and an ounce and a half, therefore an ounce of cashews is roughly equal to 18 anacardos. However according to USDA, one ounce (28 grams) of raw cashews contains:
- 157 calories
- 12.5 grams of fat
- 5.2 grams of protein
- 8.6 grams of carbohydrates (0.9 grams come from fiber)
- 11% of the daily value for iron
- 20% of the daily value for magnesium
- 13% of the daily value for phosphorus
- 15% of the daily value for zinc
- 69% Daily Value for Copper
- 20% Daily Value for Manganese
- 10% Daily Value for Selenium
- 10% of the Daily Value for Vitamin B1 (Thiamine)
- 5% of the daily value for vitamin B5
- 7% of the daily value for vitamin B6
- 8% of the daily value for vitamin K
To this wonderful list of properties we can add that they are a great source of omega fatty acids. They also contain small amounts of vitamin E, B vitamins, potassium, and calcium. The truth is that it has other references in which its nutritional power is endorsed, such is the case of A study publicado en Journal of Food Science and Nutrition. This research shows that cashews also contain a variety of other nutrients, including lutein and zeaxanthin, antioxidants and other beneficial bioactive compounds.
As mentioned at the beginning, cashews are usually a food with a considerable caloric density, which usually varies according to the presentation and pOr they are usually dry roasted or made into a form of nut butter. It is important to note that unsalted roasted cashews they have some more calories (163 calories) compared to raw cashews. They also have slightly more fat and carbohydrates (13.2 grams and 9.3 grams per ounce, respectively) and slightly less protein (4.3 grams per ounce). According to information released by Clínica Cleveland, a serving of cashews about an ounce size usually it contains between 160 and 200 calories.
One of the main qualities of the cashew to benefit weight loss is that they are considered healthy snacks. According A study published in Journal of Food Science and Nutrition, these types of nuts can improve bone mineral density, mental health and help you lose weight. Cashew nuts have also been shown to help lower the risk of problems like metabolic syndrome and diabetes. Therefore, among its main reasons to benefit weight loss are the following:
- The cashews contain between 80 and 90% fat. Fortunately, they have a substantial amount of healthy fats: monounsaturated and polyunsaturated Like the omega fatty acids. It is well known that this type of fat benefits cardiovascular health and also provides healthy fats to the body, which are related to benefits for speed up metabolism and boost calorie burning. Thanks to this, they will never negatively affect body weight.
- One of the most striking aspects of the slimming properties of cashews is how they are processed in the body. According A study July 2014 in the American Journal of Clinical Nutrition, these nuts require a lot of energy for the body to digest, and therefore it is very likely that the body does not even absorb all its calories.
- Integrating the consumption of cashews in the daily diet is a great success, since they stand out for their unmatched satiating powerespecially compared to unhealthy snacks) thanks to its fat, protein and fiber. They are healthier when you eat them instead of unhealthy fats, as you will get the rest of their exceptional benefits as well.
- They can also support weight loss by acting as alternatives to unhealthy ingredients in your food. Its versatility is immense, bet to cover salads with roasted cashews, instead of pieces of bacon rich in saturated fat or croutons rich in carbohydrates, in fact it is suggested by the Harvard University. They also go well in certain oriental stews, homemade energy bars, with oatmeal, quinoa and in healthy cookies. They are also one of the healthy snack or snacks more convenient.
- India nuts are a suitable food for those who decide go on a keto diet, in which essentially, people consume more fat, less carbohydrates, and roughly the same amount of protein to support weight loss. High-fat foods like fatty meat, fatty fish, oils, butters, coconut, and avocado are very important for people on low-carb and ketogenic diets. Since these types of nuts have a high in fat and packed with essential nutrients like fiber, they are a good supplement when consumed in the right portions.
Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.