腰果對你有好處嗎?營養、好處和缺點

full of nutrition

Cashew nuts are rich in many nutrients. One ounce (28 grams) of unroasted, unsalted cashews will provide you with approximately :
  • Calories: 157
  • Protein: 5 grams
  • Fat: 12 grams
  • Carbohydrates: 9 grams
  • Fiber: 1 gram
  • Copper: 67% of Daily Value (DV)
  • Magnesium: 20% of the DV
  • Manganese: 20% of DV
  • Zinc: 15% of DV
  • Phosphorus: 13% of the DV
  • Iron: 11% of the DV
  • Selenium: 10% of DV
  • Thiamine: 10% of DV
  • Vitamin K: 8% of the DV
  • Vitamin B6: 7% of the DV

Cashew nuts are particularly rich in unsaturated fats -this type of fat has been linked to reducing the risk of premature death and heart disease.

They are also low in sugar, are a source of fiber, and contain almost the same amount of protein as the same amount of cooked meat.

In addition, cashews contain large amounts of copper, which is a mineral essential for energy production, healthy brain development and a strong immune system. They are also an important source of magnesium and manganese, which are important for bone health.

Contains beneficial plant compounds

Nuts and seeds are considered strong antioxidants, and cashews are no exception.

Antioxidants are beneficial plant compounds that can keep the body healthy by neutralizing damaging molecules called free radicals. In turn, this helps reduce inflammation and improve the body's ability to stay healthy and stay away from disease.

Cashews are rich in polyphenols and carotenoids-these two antioxidants are also found in other tree nuts.

Research has linked the antioxidants in nuts such as walnuts, pecans, and almonds to lower levels of oxidative cell damage.

Due to their similar antioxidant properties, cashews are expected to provide similar antioxidant benefits. This is especially true of roasted cashews, which seem to have higher antioxidant activity than "raw" cashews.

In other words, the number of studies on cashew nuts is limited, and more research is needed to draw strong conclusions.

Can help you lose weight

Nuts are rich in calories and fat. Therefore, people who wish to lose weight are traditionally advised to limit the amount of nuts in their diet.

However, compared to a nut-free diet, research is beginning to associate a nut-rich diet with greater weight loss and overall lower body weight.

Part of the reason may be that cashews provide fewer calories to the body than previously thought.

According to the FoodData Central database of the United States Department of Agriculture (USDA), cashews provide 157 calories per 1 ounce (28 grams).

However, recent studies have shown that the human body may only be able to digest and absorb about 84% of these calories. This may be because part of the fat they contain is still trapped in the fiber walls of cashew nuts instead of being absorbed during digestion.

On the other hand, roasting or grinding nuts may increase your body's ability to fully digest them, thereby increasing the number of calories absorbed.

Therefore, the whole "raw" cashew nut may have the strongest weight loss effect, although more research is needed to confirm this. You might sacrifice the antioxidant benefits of roasted cashews.

In addition to providing fewer calories than expected, nuts are also rich in protein and fiber. They are known to reduce hunger and promote satiety, both of which can further promote weight loss.

May improve heart health

A diet rich in nuts (including cashews) has been associated with lowering the risk of diseases such as stroke and heart disease.

Some studies have focused on the specific benefits of cashew nuts for heart health .

A study found that compared with people who don’t eat cashews at all, type 2 diabetic patients who consume 10% of the calories from cashews a day have a higher ratio of low-density lipoprotein (bad) cholesterol to high-density lipoprotein (good) cholesterol. Low.

The ratio of low LDL to HDL is often regarded as a sign of heart health.

Two other studies have linked cashew nut consumption to higher levels of high-density lipoprotein cholesterol and lower blood pressure, as well as lower total and low-density lipoprotein cholesterol levels.

However, a recent review showed conflicting results. One of the studies showed that regular consumption of cashew nuts can lower blood pressure and triglyceride levels. However, it was found to have no effect on total cholesterol, low-density lipoprotein or high-density lipoprotein cholesterol levels.

Similarly, another review failed to find any significant changes in cholesterol or triglyceride levels after eating 1-3.8 ounces (28-108 grams) of cashews a day for 4-12 weeks .

The researchers believe that these inconsistent results may be due to the limited number of studies and the small size of participants. They concluded that although cashews are as good for heart health as other nuts, more research is needed to confirm this.

Depending on whether the participants in these studies replaced more unhealthy snacks with cashews, or just added cashews to their current eating habits, there may also be differences.

May be beneficial for people with type 2 diabetes

People with type 2 diabetes may benefit from adding cashews to their own diet.

This is partly because cashew nuts are a good source of fiber, a nutrient that helps prevent blood sugar spikes and is believed to prevent type 2 diabetes.

Research on the effect of cashew nuts on blood sugar levels is limited.

However, in one study, people with type 2 diabetes who consumed 10% of the calories from cashew nuts each day had lower insulin levels —a sign of blood sugar control—than those who didn't eat cashew nuts at all.

In addition, cashews contain only 8 grams of net carbohydrates per serving, of which less than 2 grams come from sugar.

Net carbohydrates refers to the total amount of carbohydrates in the food, minus the amount of fiber it contains-to provide a value for the net amount of carbohydrates your body can actually absorb.

Replacing foods with higher net carbohydrates and sugars with cashews may help lower blood sugar levels.

In other words, more research is needed to examine the effect of a diet rich in cashew nuts on patients with type 2 diabetes.

Easy to add to your diet

Cashew nuts are easy to add to your diet.

They can be eaten "raw" or grilled, making them a convenient portable snack .

Whole or grated cashews can also be added to a variety of dishes, from stir-fried tofu and stir-fries to soups, salads and stews.

Cashew butter is another way to add cashews to your diet. Spread it on toast or stir into yogurt or oatmeal. You can also process cashew nut butter with oats and your favorite dried fruits to make homemade no-bake energy balls.

Cashews can also be soaked and mixed with apple cider vinegar or lemon juice to make your own lactic acid-free cream or cream cheese. Use these to add flavor to meals or make dairy-free versions of your favorite desserts.

Keep in mind that some roasted and pickled cashews may contain a lot of added oil and salt. If your goal is to limit excess salt or added fat, consider choosing dry roasted or "raw" unsalted cashew varieties whenever possible.

Potential disadvantages

Cashew nuts are usually a safe supplement to most people's diets.

Keep in mind that roasted or salted cashews may contain a lot of added oil or salt. Therefore, it is best to choose salt-free dry roast or "raw" (unroasted) varieties.

Some studies have shown that roasted cashews may contain higher levels of health-promoting antioxidants than unroasted cashews. Consider roasting unroasted cashews at home without extra oil.

To do this, just spread the unroasted cashews layer by layer on the baking tray. Then, dry bake on the middle rack of the oven at 350°F (188°C) for 8-15 minutes. Remember to stir the cashews every 3 to 5 minutes to avoid burning them.

Alternatively, put the cashews in a saucepan and heat them over medium heat for 3 to 5 minutes, or until the cashews are slightly brown.

In addition, cashews contain phytate , which makes it more difficult for your body to absorb the vitamins and minerals they contain. Soaking nuts overnight before adding them to dishes will help reduce their phytic acid content and increase their digestibility.

Finally, cashews are classified as tree nuts. Therefore, to almonds, Brazil nuts, pecans, pistachios, walnuts or hazelnuts and other tree nut allergies, allergies to cashews are also at higher risk.

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