If you are blessed to be in the 98%+ of people who can safely eat tree nuts, we have some good news for you.
Not only are nuts satisfying to consume, but they can be impressive sources of good fats, protein, and fiber. When eaten slowly and deliberately – read “mindfully” – regular, modest nut consumption can contribute to good health.
Let’s dive into a bowl of cashews:
Raw – I prefer to buy my cashews in-the-raw, so I’ll know for sure how they are handled. Raw cashews lack that satisfying crunch we associate with nuts but can easily be added to blended sauces or beverage blends often crafted with almond milk.
Activated – Whenever possible, soaking and dehydrating all nuts is a plus to make them more digestible. See my book, Toolkit for Wellness, for background information and a method that preserves a live state. When activated, nuts will have crunch without high heat, oil, or salt.
Dry-roasted – The method we often choose because it seems healthier, but manufacturers of dry-roasted nuts often add extra salt to boost the flavor factors lost with the elimination of oil. Sodium contributes to higher blood pressure and a host of other health issues. Go for the lower-salt versions.
Oil-roasted – This is the method we were probably introduced to in our youth. I remember happily nibbling on oil-roasted nuts at holiday parties as a kid, only to dread dropping one on my clothes because of the oil stains they left. The very thought of highly refined, processed oils used in manufacturing this type of nuts makes me shudder today.
Even without a dehydrator, raw cashews can be dry roasted in the home oven – ideally after soaking. Check THIS out for a good method.
I have even roasted nuts in a sauté pan over medium low heat – just keep the nuts stirred as they warm in the pan; constant vigilance is mandatory to prevent burning.
Okay- How can cashews help us? Here’s a summary of what I have learned:
Heart health – Cashews are linked to a lowering of bad cholesterol and an increase in good cholesterol. This translates to lower blood pressure and lower LDL cholesterol. The monounsaturated and polyunsaturated fatty acids found in cashews helps improve overall heart health.
Blood sugar stability – The high fiber content of cashews is the probable link in a 2019 study showing Type 2 diabetics achieving better control of blood sugar when eating cashews daily. Fiber directly contributes to a slower release of glucose into the blood.
Weight control – High fiber foods are very satiating – especially coupled with the healthy fats contained in cashews. A one ounce serving makes a great snack.
Copper – As a trace mineral, copper packs a powerhouse of benefits for heart, vascular, and blood health, as well as assisting the proper functioning of the immune system. That one-ounce snack of cashews delivers 70% of our copper needs.
Antioxidants – Long recognized as being the supermen of fighting off the bad guys – free radicals – the antioxidants found in roasted cashews are particularly high in two types of antioxidants critical to living the inflammation-free life we need.
“What does one ounce of cashews look like?” Good question, because going overboard – even with a healthy food – could result in consuming too many calories.
An ounce would consist of 16-18 cashews of medium size. It would take fewer of those giant ones that are often sold. Gee, do we have to biggie-size everything?
I often use a little dish to portion out a snack of cashews. Mindfully munching one cashew at a time really ramps up the enjoyment of a controlled-size portion.
Cashews are also versatile ingredients that can add smoothness, flavor, and all the nutrition mentioned above. Check out this article for a variety of cashew recipes that could inspire your menu tonight, or for your New Year’s celebrations.
Sheree and I both wish you a happy, safe, and healthy New Year. We look forward to sharing more mind-body-spirit health ideas next year, along with some big news about a new release in books.
Crunching on cashews in health-
Deidre
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