5 Amazing Cashew Butter Benefits, Side Effects And Storage Tips!

Hello readers! Are cashew nuts your favourite dry fruit? If so, you will be pleased to know that indulging in the rich and delightful taste of cashew nuts is not just a treat for your taste buds; it also brings a wealth of nutrients to your diet!

However, the surprises don't end there – cashew butter, derived from these delicious nuts, boasts remarkable health benefits, particularly in supporting heart health.

A study published in Nutrition underscores the cholesterol-lowering prowess of cashew butter, a finding endorsed by medical experts. Hence, this blog will explore the myriad of cashew butter benefits, its nutritional properties, and side effects as well as unravel effective ways to store cashew butter. Let’s get into the topic.  

Table Of Contents

1. What Is Cashew Butter?

2. 5 Amazing Cashew Butter Benefits

3. Side Effects By Cashew Butter

4. How To Store Cashew Butter? 

5. Nutritional Properties Of Cashew Butter

6. The Final Say

7. FAQs

8. References

What Is Cashew Butter?

Cashew butter is smooth, creamy, and contains slightly less fat than other nut butter. Although it does not contain omega-3 fatty acids, it is the source of some of the best monounsaturated fatty acids, essential amino acids, and magnesium sources. These nutrients benefit blood pressure, sugar and cholesterol control, bone health, immune system and metabolism.

Cashew nuts are high in iron and copper content, and naturally, as cashew butter is rich in iron, it can be an effective diet ingredient to combat anaemia. Cashews contain high amounts of copper, a mineral important for healthy brain development, energy production, and immune system function. Furthermore, as cashew nuts have a low sugar content, hence, cashew butter can easily be incorporated into your diabetes diet plan or weight loss diet plan. 

Also Read: Peanut Butter For Weight Gain: Benefits And Recipes 

5 Amazing Cashew Butter Benefits

Here are the fantastic cashew butter benefits that you must know before incorporating it into your diet:

1. Helps With Weight Management 

Despite having a significant fat content, cashew butter can aid in body weight control by being nutrient-dense and an excellent source of plant-based protein. The presence of protein promotes satiety and a sense of fullness and reduces overall calorie intake. 

In a 2019 study, it was found that increasing the daily consumption of nuts, such as cashews or cashew butter, is connected to less long-term weight gain and a lower risk of obesity in adults. Therefore, replacing 0.5 servings per day of unhealthy foods with cashew butter might be a simple strategy to prevent long-term weight gain. 

2. Promotes Strong Immune System 

Cashew butter has been found to contribute to a robust and resilient immune system. It is a source of essential nutrients like vitamin E, an antioxidant known for its immune-boosting properties. Additionally, cashew butter provides zinc, a mineral crucial for immune cell function and antibody production. The combination of these elements supports the body's defence mechanisms, enhancing its ability to combat pathogens and maintain optimal immune function. 

3. Enhances Muscle Building

For instance, cashew butter is an excellent source of healthy plant-based protein, with an impressive 4.9g of protein per 28g serving. Our body utilises protein to produce enzymes, build muscles, promote hair growth, and for other essential functions. Further, protein helps in tissue repair and provides energy for daily functioning. 

Therefore, adding cashew nuts to your protein shake or morning bowl of oats or cornflakes can instantly enhance the protein content and provide a creamy texture and rich flavour.

Also Read: Nutrition Week Day 5: Nutrition For Muscle Gain 

4. Enriched With Antioxidants 

The compounds in cashew nuts protect cells by neutralising free radicals via antioxidants such as glutathione, thioredoxin, ascorbic acid, and enzymes, which counter oxidative stress and protect lipids, proteins, and DNA. Further, they prevent the accumulation of free radicals in the cellular matrix and remove toxic metabolic by-products. 

5. Supports Heart Health And Fight Diabetes 

Cashew butter supports heart health through its rich monounsaturated fat content, particularly oleic acid. Oleic acid is known for its cardio-protective properties, aiding in reducing low-density lipoprotein (LDL) cholesterol levels and increasing high-density lipoprotein (HDL) cholesterol. These lipid-modulating effects help maintain a healthy lipid profile, minimising the risk of atherosclerosis and cardiovascular diseases.

Cashew butter's favourable macronutrient composition helps to fight diabetes. The presence of healthy fats, protein, and dietary fibre in cashew butter promotes slower digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels. Additionally, micronutrients like magnesium and zinc, which play roles in insulin sensitivity and glucose metabolism, further support diabetes management.

Side Effects By Cashew Butter

While several benefits have been elucidated above, some potential side effects can be attributed to cashew butter. However, it can vary from person to person, depending on the dietary habits and daily food consumption. So here are some side effects of cashew butter:

• People with kidney stones should be cautious when consuming cashews as they contain oxalates. Excess consumption of oxalates prevents calcium absorption and accelerates kidney stone formation. 

• Some individuals can be susceptible to nut allergies, which may also cause nausea, abdominal pain, swelling of the mouth, and difficulty swallowing

• Cashews have a high content of fat in them, and excessive consumption may lead to the intake of unhealthy amounts of calories and weight gain. 

• Consuming cashews may also trigger running nose or breathing problems.

• Commercial cashew butter may contain added ingredients like sugar, salt, or hydrogenated oils. Checking labels for unnecessary additives is important, especially for those monitoring their sodium or sugar intake.

How To Store Cashew Butter?

Store-bought or homemade cashew butter must be stored to maintain its quality, increase its shelf life and prevent rancidity. Here are some effective ways to do so: 

Nutritional Properties Of Cashew Butter

Along with the amazing cashew butter benefits, you must know the nutritional content of this rich nut. Here is the list of the nutrient content in every 100 grams of cashew butter: 

The Final Say

To wrap up this exploration, cashew butter is an underrated protein-packed food that can bring an array of health benefits. The presence of monosaturated fats helps in fighting against heart and related diseases while zinc, vitamin E and magnesium support a robust immune system. 

With the spike of heart diseases in the country, cashew butter is an unsung hero in the realm of nutrition, and the ultimate heart-healthy food that should be included in a cardiovascular diet plan. 

However, be mindful to always consume cashew butter in moderation and always consult with your healthcare provider if case you have any nut allergies or sensitivities. To learn about such amazing and healthy foods, visit ToneOp. 

FAQs

1. Is cashew butter harmful?

The best way to determine whether opened cashew butter is harmful is to check its smell and appearance. If it tastes or smells strange or mould is found, throw it away. 

2. Is it safe to eat cashew butter every day?

Yes, it is safe to consume cashew butter daily, such as spreading it over your toast or adding it to cakes and cookies. However, ensure you consume it in moderation as over-intake can lead to weight gain. 

3. Is cashew good for diabetes?

Yes, cashews can be part of a diabetes-friendly diet. While they contain carbohydrates, they also provide healthy fats, protein, and fibre, contributing to better blood sugar control when consumed in moderation. 

4. What is the best way to eat cashew butter?

The best way to enjoy cashew butter is versatile. Spread it on whole-grain toast, blend it into smoothies, mix it into oatmeal, use it as a dip for fruits, or incorporate it into savoury dishes for added creaminess. The possibilities are endless!

5. What foods contain cashews?

Foods that contain cashews are: 

• Cakes

• Pastries

• Chocolates

• Sweets

6. Is cashew butter healthier than peanut butter?

Cashew butter offers more monounsaturated fats, magnesium, and zinc for heart health and immune support. Peanut butter provides protein, fibre, and essential nutrients. However, cashew butter contains about half the sugar of peanut butter and generally contains fewer additives. So, cashews are a better option than peanut butter. 

References

• Is Cashew Butter Healthy? Top 5 Benefits

• Cashew Butter Nutrition Facts and Health Benefits

• The Healthiest Nut Butters and Their Benefits — Advanced Health

• 5 Benefits Of Choosing Cashew Butter As A Dairy Substitute - Zantye

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