If you're looking for a delicious and healthy snack, look no further than unsalted cashews! At just 200 calories per 35-gram package, cashews are a great choice for anyone watching their waistline. But what makes these crunchy nuts so nutritious? Let's take a closer look.
Despite their small size, cashews are packed with important nutrients like vitamin E, magnesium, and copper. Plus, they contain heart-healthy monounsaturated fats that can help lower cholesterol levels and reduce the risk of heart disease.
In this article, we'll explore some practical tips and strategies for incorporating unsalted cashews into your diet, as well as the various health benefits they have to offer.
Calories in Unsalted Cashews
As mentioned earlier, a 35-gram package of unsalted cashews contains approximately 200 calories. This makes them an excellent choice for snacking, as well as a nutritious addition to a balanced diet. However, it's important to be mindful of portion sizes when consuming cashews, as they can be high in calories if overeaten. A good rule of thumb is to stick to one serving size (about a handful) at a time.
In addition to their calorie content, unsalted cashews are a rich source of several important nutrients. For example, a single serving of cashews (about 28 grams) contains around 5 grams of protein, along with significant amounts of minerals like magnesium, phosphorus, and zinc. Cashews are also a good source of healthy fats and fiber, which can help keep you feeling full and satisfied between meals.
Benefits of Unsalted Cashews
In addition to their nutritional value, unsalted cashews have a number of health benefits that make them a smart choice for snacking and cooking. For example, cashews have been shown to lower blood pressure and reduce the risk of heart disease. They may also help regulate insulin levels and improve blood sugar control. Furthermore, cashews are a great source of antioxidants like vitamin E, which can help protect the body against harmful free radicals and reduce the risk of chronic disease.
Unsalted Cashews and Weight Loss
As mentioned earlier, cashews are a relatively low-calorie snack option that can be incorporated into a healthy diet. Furthermore, because they are high in protein and healthy fats, cashews can help keep you feeling full and satisfied. This can make it easier to stick to a calorie-controlled diet and avoid overeating.
Unsalted Cashews vs Salted Cashews
While salted cashews can be a tasty snack, unsalted cashews are the clear winner when it comes to nutrition. Sodium is often added to salted cashews in high amounts, which can contribute to hypertension and other health problems over time. Unsalted cashews, on the other hand, are naturally low in sodium and free from unwanted additives.
How to Incorporate Unsalted Cashews in Your Diet
Unsalted cashews are a versatile ingredient that can be used in a variety of dishes. One simple way to enjoy them is as a snack on their own or mixed with other nuts and dried fruits. You can also add cashews to salads, stir-fries, and baked goods for added nutrition and crunch.
Unsalted Cashews as a Snack
As we've mentioned, unsalted cashews make an excellent snack option thanks to their protein and healthy fat content. To make a satisfying snack, portion out a small handful of cashews and pair them with some fresh fruit or veggie sticks for added fiber and nutrients.
Unsalted Cashews for Heart Health
Cashews are a heart-healthy food in part because they contain high levels of monounsaturated and polyunsaturated fats. These types of fats have been shown to lower LDL (bad) cholesterol levels and improve overall heart health. Additionally, cashews are rich in antioxidants that help protect the body against inflammation and oxidative stress, both of which can contribute to heart disease.
Unsalted Cashews for Better Sleep
Cashews may also play a role in promoting better sleep. That's because they contain a high amount of tryptophan, an amino acid that helps the body produce the neurotransmitter serotonin, which regulates mood and sleep-wake cycles.
Unsalted Cashews for Brain Function
Finally, cashews are a good source of several nutrients that are important for brain health and function. For example, they contain magnesium, which is necessary for the activation of nerve impulses and the transmission of signals between brain cells. Cashews are also an excellent source of thiamine, a B vitamin that is important for cognitive function and memory.
Eating a handful of unsalted cashews a day could help lower your risk of heart disease and reduce blood pressure levels.
FAQs about Unsalted Cashews
1. How many cashews are in a 35g package?
The number of cashews in a 35g package varies depending on the size of the nuts, but on average there are around 18-22 cashews in a 35g package.
2. Are unsalted cashews a healthy snack option?
Yes, unsalted cashews are a healthy snack option as they are high in healthy fats, protein, vitamins and minerals. However, they are also high in calories so it is important to eat them in moderation.
3. Are cashews a good source of protein?
Yes, cashews are a good source of protein as they contain all essential amino acids needed for growth and repair of tissues in the body.
4. Are unsalted cashews suitable for people with nut allergies?
No, unsalted cashews are not suitable for people with nut allergies as they are a type of tree nut and can trigger serious allergic reactions.
5. How can I incorporate unsalted cashews into my diet?
Unsalted cashews can be added to salads, stir-fries, smoothie bowls or eaten as a snack. They can also be ground into a paste to make dairy-free cheese or added to baked goods as a topping.