Cashew Nuts May Helps You Lose Weight

Nuts are rich in calories and fat. Hence, people wishing to lose weight have traditionally been advised to limit the amount of nuts in their diet.

However, research is starting to link nut-rich diets to greater weight loss and overall lower body weights than nut-free diets (Reference 1, Reference 2).

This may in part be explained by the fact that cashews appear to provide the body with fewer calories than once thought.

According to the FoodData Central database of the Unites States Department of Agriculture (USDA), cashews provide 157 calories per 1-ounce (28-gram) serving (Trusted Source).

However, recent research suggests that the human body may only digest and absorb around 84% of these calories. This is likely because a portion of the fat they contain remains trapped within the cashew’s fibrous wall rather than being absorbed during digestion (Trusted Source).

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 (Trusted Source, Trusted Source).

As a result, weight loss benefits may be strongest for whole, “raw” cashews, although more research is needed to confirm this. And you may be sacrificing the antioxidant benefit that comes with roasting cashews.

In addition to providing fewer calories than expected, nuts are also rich in protein and fiber, which are known to reduce hunger and promote feelings of fullness, both of which can further promote weight loss (Trusted Source, Trusted Source, Trusted Source).

Do cashews help with weight loss?

Yes, cashews are rich in healthy fats and protein, which can promote satiety and support weight management.

How many cashews should I eat for weight loss?

A small handful (about 10-12 cashews) is ideal to avoid excess calories.

Are cashews high in calories?

 Yes, but they contain healthy fats that support metabolism when consumed in moderation.

Are roasted or raw cashews better for weight loss?

Raw cashews are generally better for weight loss as they contain fewer added oils and sugars compared to roasted ones.