Cashews are actually seeds that grow on cashew apples — the fruits of the Anacardium occidentale tree.
They contain B vitamins, vitamin E and K, as well as minerals like magnesium, iron, zinc, and phosphorus.
An important aspect of cashews is their ability to support heart health, strengthen bones, and promote improved mental health.
These nuts also contain essential fatty acids that are beneficial for the heart.
Studies show that regular consumption of cashews may reduce the risk of cardiovascular diseases due to their healthy fats and antioxidants.
Nutritional Value
A serving of cashews (about 28 grams) contains approximately 9 grams of carbohydrates, of which 1 gram is dietary fiber.
In this context, even a small amount of cashews can quickly add up to carbohydrates and raise blood sugar levels, which contradicts the principles of a keto diet.
The glycemic index of cashews is around 22, which is considered low, but due to the carbohydrate content, the glycemic load of these nuts can be significant.
The recommended serving of cashews on a keto diet is about 28 grams (approximately one handful), which contains roughly 9 grams of carbohydrates and 157 calories.
Interesting Facts About Cashews
Cashew is not a nut, but a seed. Cashews are actually seeds that grow at the end of a fruit called the “cashew apple.”
This apple is edible and has a sweet taste, but it is not as widely used as the seed itself.
Cashew trees can reach heights of up to 12 meters.
Cashews are native to Brazil. These trees were first discovered in Brazil, and that is where they began to be cultivated.
Today, cashews are grown in various tropical countries, including India and Vietnam.
Cashews require special growing conditions. Cashew trees prefer warm climates and well-drained soils. They can grow in drought conditions but need adequate sunlight.
Cashews contain anti-nutrients. In their raw form, cashews contain urushiol, which can be toxic. Therefore, the seeds are heat-treated before consumption.
Lipid Profile
Cashews contain a variety of fat types, including:
- Saturated fats: about 18%
- Monounsaturated fats: approximately 58%
- Polyunsaturated fats: about 18%
- Omega-3 ALA: less than 1%
- Omega-6 LA: about 9%
- Omega-6 AA: trace amounts
Thus, cashews are a source of predominantly monounsaturated fats, making them beneficial for cardiovascular health.
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