What Are The Benefits And Drawbacks Of Eating Cashew Nuts?

Cashew nuts are beloved everywhere; we often think of cashews as nuts. However, cashews are the seeds of cashew apples, indigenous to Central and South America and a few Caribbean islands.

Freshly plucked cashews have a poisonous oil in the shell that can make your skin blister-like poison ivy. To access the nut inside, the shells are heated and then removed. This is one of the reasons cashews can be pricey and why they are seldom sold in the shell. 

 Because it has a robust flavour and several uses, the cashew is adored all around the world. They are often used as a snack, topping, cashew butter, and as a dairy substitute. This comprehensive blog will discuss the benefits, drawbacks and cashew nuts price in Pakistan.

Cashews nutrition

Cashews are very popular among vegetarian and vegan people. They are a great source of protein. They are enriched with healthy fats, which include monosaturated and polyunsaturated kinds.

Not just this, cashews are also a great source of Phosphorus, Magnesium, Manganese, Vitamin B6, Vitamin K and Zinc.

Nutrients in 30g of cashews: 

Fat: 12 grams

Calories: 170

Protein: 6 grams

Sugar: about 3 grams

Carbohydrates: 11 grams

Fiber: Less than 1.5 gram

Cashews health benefits

They are rich in polyphenols and carotenoids and are packed with two categories of antioxidants that can help with inflammation deficiency and protection from many diseases. You can get the following health benefits only if you eat them in the right amount.

Reduced cholesterol

According to some studies, cashews are dry fruits which are enriched with saturated fats, which is bad for health. Still, the fat that cashews contain is a healthy fat, which comes from stearic acid, that helps in converting LDL, known as bad cholesterol, into HDL, known as good cholesterol. Still, only a small quantity can help out; excessive use can cause complications.

Boost heart health

As the cashews intake helps lower the bad cholesterol, they can help lower the risk of heart stroke and many other heart diseases. Also, cashew contains minerals like magnesium in vast amounts, which can help reduce the risk of heart diseases like ischemic heart disease, which is caused by narrowing arteries when the heart can’t get enough blood.

Help in type 2 diabetes.

Cashews contain low sugar and are a great source of fibre; eating per serving each day can help you prevent the rise in blood sugar levels, which further helps stop the development of type 2 diabetes. 

Not just fibre but also one serving of cashews contains almost 8 grams of net carbs. Which your body can absorb and help lower the blood sugar level.

Help losing weight

Cashews provide 157 calories per 1 ounce (28-gram) serving, according to the FoodData Central database of the United States Department of Agriculture (USDA); there are few recent research which suggests that the human body may only digest and absorb about 84% of these calories. This is likely because a portion of the fat they contain remains their within the cashew’s fibrous wall rather than absorbed during digestion.

Cashews are also enriched with protein and fibre, which are well known to reduce hunger and promote feelings of fullness, which can further promote weight loss.

Stroke prevention

As cashews and apricot are well known for being enriched with magnesium, they prevent strokes such as haemorrhagic stroke, which occur when weak blood vessels get damaged and the blood spreads all over the brain.

Potential Side Effects

Cashews are beneficial until you are eating them in the right amount directly. But if you are eating them in medicine, it might cause side effects to people allergic to cashews. It may also cause them weight gain, bloating, constipation, and joint swelling. However, these side effects do not occur normally.

Breastfeeding and pregnancy

Women who are breastfeeding or are pregnant should not eat them in large quantities. As it can cause issues in the fetus or mother and can cause issues like a rise in blood sugar levels.


They help in preventing the development of type 2 diabetes, but the issue is if you dont check your blood sugar level from time to time and keep eating them in large quantities, that might cause diabetes.

Skin application

There is some research on applying the skin, which turns out to cause some people skin irritation and redness and, in some cases, blisters.


as cashews affect blood sugar levels, there are a few concerns that it might interfere with blood sugar control during and after surgery. Avoid eating large amounts of cashews for at least 2 weeks before surgery.

What is the right amount of eating cashews in a day?

15-18 cashew nuts daily is the average amount consumed to get great benefits. These are healthy snacking options. Cashews are nutrition-packed and a great source of plant-based protein and heart-healthy fats.

The price of cashews varies from region to region, but normally, 1kg of cashew price in Pakistan is around PKR 800- PKR 1600.

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