Weight Loss

Cashew for Weight Loss – A Simple Guide

Zoomi Singh

January 12, 2023

Staying in shape is a steady process! While trying to lose weight, each step you take is crucial. Eating the proper meals in the right amounts is the key. So it is, whether you want to lose weight or keep your weight at a healthy level.

For example, nuts are typically off the menu when on a diet to lose weight. But, of course, that is a misconception that they contain fats that trigger weight gain. 

Research indicates that the majority of the fats in nuts are healthy fats. Therefore you should consume them because they do not contribute to weight gain. Instead, they can assist you in losing weight.

Cashew, like the majority of nuts, may benefit your general health. For example, they get associated with heart health. They also promote better blood sugar regulation and weight loss.

Cashews can also be a healthy part of a diabetes-friendly diet. However, it is essential to choose minimally processed nuts. In addition, please monitor portion sizes to help manage blood sugar levels and maintain a healthy weight.

This article explores the connection between cashew and weight loss, its benefits and much more. 

Cashew – An Overview

Cashew (Anacardium occidentale) is a favourite snack worldwide due to its versatility and delicious taste. Cashew, also known as Kaju, is the backbone of many Indian recipes.

We eat cashew nuts as a snack or make sweets with them. We also garnish traditional foods like pulao, kheer and halwa with cashew. Cashew nuts are also available in different flavours. They are roasted or fried or dipped in caramel or syrups. These work as both savoury and sweet snack options. 

Cashew is a nutritional powerhouse. Including a significant amount of cashews in your diet can offer you a range of health advantages. Vitamins, minerals, antioxidants, fibre, and other nutrients are abundant in cashew nuts. As a result, these nuts can encourage weight loss while improving other health aspects. However, you must have it in its purest form for weight loss. 

Nutritional Value of Cashew

Healthy fats and dietary fibre are two components of cashew nuts that are good for your long-term health. In addition, it assists in weight loss when taken in moderation. 

According to USDA, 100 grams of cashews contain the following nutrients. Please note that these are raw cashews. They have undergone a heating process. Such a process removes the kernel from the shell. However, the parameters change when the cashew variant has additives. 

EnergyCarbohydratesProteinFatFibrePhosphorusZincCalciumMagnesiumPotassiumFolateVitamin KSelenium
553 kcal30.2g18.2g43.8g3.3g660mg5.78mg37 mg292mg593mg25 µg34.1 µg19.9 µg

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Please remember that processed cashews, such as roasted or salted, may add harmful ingredients. For example, processed cashews have added salt, sugar, or oil. In addition, it can increase their calorie and carbohydrate content.

It is good to choose raw or unsalted nuts whenever possible. These nuts are less processed. Therefore, they are likely to have a lower impact on blood sugar levels. It is also vital to portion cashews very carefully. Also, they are high in calories and can contribute to weight gain if eaten in large amounts.

Is Cashew Good for Weight Loss?

Research on cashew nuts for weight loss suggests cashews are full of protein, vitamin K, magnesium, manganese, zinc, iron, selenium, copper, and fibre. All of these nutrients are beneficial to our body’s ability to function. When used in the proper amounts, it also promotes weight loss.

Unsaturated fats found in cashews reduce the incidence of various heart conditions and early mortality. They are also low in sugar and a good source of protein and fibre. However, consider the number of cashews you include in your weight reduction diet, as eating in moderation is always good.

Magnesium assists your body’s mechanisms for regulating carbohydrates and fat, which makes it crucial for weight loss. In addition, cashews are an incredibly high-protein nut. Since protein and magnesium help increase metabolism and decrease appetite, they are both advantageous for weight loss. 

Cashews are an excellent source of nutrients that support the immune system, energy levels, brain health, and bone health. Experienced nutritionists suggest eating 4-5 cashew nuts daily for more significant weight loss. 

Benefits of Cashew Good for Weight Loss

Promotes Satiety

Cashew nuts have a high satiety level, which prevents binge eating during the day. In addition, because cashew nuts are high in protein, they aid in keeping the stomach satisfied for longer.

Aids Digestion

Cashews’ high fibre content makes it easier for meals to get digested. Therefore, please include them in the dishes.

Provides Healthy Fats

Omega-3 alpha-linolenic acid (ALA), a type of healthful fat found in cashew nuts, gives the body the energy it needs for physical activity.

Improves Metabolism

The nuts’ abundance of vital vitamins and minerals accelerates the body’s metabolism.

The HealthifyMe Note: 

It is no secret that nuts can help people lose weight, and cashew nuts are no exception. Regular cashew consumption can help with weight loss and even accelerate it. It is because cashews contain Omega-3 fatty acids, which help speed up metabolism. 

What Does Research Say?

In-vivo research has shown that cashew nut extract can lower blood sugar levels in healthy and diabetic rats. In addition, it indicates that it possesses anti-diabetic characteristics.

Another recent study further supports the effectiveness of cashew nuts (Anacardium occidentale) as an anti-diabetic. The findings suggest that one can use cashew nuts as a functional food for diabetes treatment.

According to research, type 2 diabetes gets associated with external and internal magnesium insufficiency. Additionally, patients with this kind of diabetes often have an underlying, long-term magnesium shortage. It is common among those especially with an uncontrolled glycemic profile.

As a result, magnesium is particularly advantageous for those at risk because it can help lower blood sugar levels and enhance general health.

Vitamin B6 can reduce blood sugar in diabetics, according to research. Therefore, incorporating cashew nuts into a healthy weight-loss-friendly diet can help those at risk of diabetes maintain their blood sugar. 


It is always beneficial to discuss your diet with your healthcare expert. You must keep your blood sugar under control if you have diabetes. Cashews have several health advantages. However, controlling your intake is crucial. 

HealthifyPro is the solution if you are looking for a cutting-edge technology solution for your diabetes that tracks your blood sugar levels minute by minute, counts calories, and offers personalised coaching in real time.

Users of HealthifyPro 2.0 can monitor their blood sugar levels as needed throughout the day due to a continuous glucose metre. The CGM monitors any spike in blood sugar brought on by different foods and offers more precise data than traditional processes.

Frequently Asked Questions (FAQs)

Q. How many cashews are good for weight loss?

A. Cashew nuts’ fat content causes the good cholesterol (HDL) to rise and the bad cholesterol to fall. But, on the other hand, Kaju offers you a lot of energy and keeps you full for a long time. So, for good weight management, you can have 3–4 cashew nuts daily.

Q. Do cashews make you lose or gain weight?

A. Fibre, protein and healthful fats are all abundant in cashews. They also contain various vitamins, minerals, and other plant chemicals. All are good for your health. Cashews help with blood sugar regulation, heart health, and weight loss. However, cashews can also cause weight gain if consumed in greater quantities.

Q. Which nut is the best for weight loss?

A. Nuts can boost weight loss if consumed in recommended amounts. The best nuts for weight loss include almonds, walnuts, peanuts, pistachios, cashews, and brazil nuts.

Q. Which is better, almond or cashew?

A. Cashews provide vitamin K and zinc, but almonds include a significant amount of fibre, vitamin E and calcium. Therefore, almonds are a better choice for weight loss. 

Q. What happens if we eat cashews daily?

A. Individuals who consume a small number of cashews daily have a decrease in LDL “bad” cholesterol. Due to their high magnesium concentration, cashews aid in the prevention of heart disease in addition to decreasing LDL cholesterol levels. Due to its high nutrient content, it enhances general health.

The Supporting Sources

1. Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J. 2017 Aug 30;16(1):53. doi: 10.1186/s12937-017-0271-4. PMID: 28854932; PMCID: PMC5577766.


2. Data by the US Department of Agriculture on raw cashew |FDC ID: 170162| 


3. Iqbal, Zarqa & Akram, Muhammad & Saeed, Muhammad & Ahsan, Marium & Daniyal, Muhammad & Sharif, Aamir & Khalil, Muhammad & Anwar, Hina & Said, Fahad & Riaz, Muhammad & Ramachandran, Karthick. (2021). Medicinal Uses of Cashew (Anacardium occidentale): Review. Indian Journal of Science and Technology. 2. 1-10. 


4. Ajao FO, Akanmu O, Iyedupe MO, Comparative Effects of Cashew Nut, Leaf and Stem Bark (Anacardium Occidentale L.) on Hyperglycemia and Associated Abnormalities in Streptozotocin-Induced Diabetic Rats, Journal of Drug Delivery and Therapeutics. 2022; 12(4):47-55


5. Damsud, T., Tedphum, T. ., Sukkrong, C. ., & Lila, M. A. (2021). Anti Diabetic Potential of Cashew Nut (Anacardium occidentale) Shoots and Leaves Extracts under Simulated In Vitro Digestion. Science & Technology Asia, 26(2), 138–144. Retrieved from https://ph02.tci-thaijo.org/index.php/SciTechAsia/article/view/219996


6. Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes. 2015 Aug 25;6(10):1152-7. doi: 10.4239/wjd.v6.i10.1152. PMID: 26322160; PMCID: PMC4549665.


7. Mascolo E, Vernì F. Vitamin B6 and Diabetes: Relationship and Molecular Mechanisms. Int J Mol Sci. 2020 May 23;21(10):3669. doi: 10.3390/ijms21103669. PMID: 32456137; PMCID: PMC7279184.


About the Author

Zoomi, holds Masters degree in Nutritional Sciences from University of Allahabad, qualified CBSE-UGC-NET in Home Science and pursuing PhD in Nutritional Sciences, University of Allahabad, Prayagraj. A Strong research professional focused in Nutritional Sciences where she have more than 8 yrs of work experience in the field of Nutrition and Research, had work experience as a Dietician at Super-specialty hospitals. Skilled in Weight Management, Hypertension, Diabetes and Micronutrient related deficiencies. Additionally, she is well-versed in biostatistics and proficient in statistical tools such as SPSS and STATA. She is endowed with strong writing abilities and has authored her own book, more than six research papers, and six book chapters. Holder of various awards like Excellent Dietician, 2019 and 2020 by Saksham Society, Jaipur, Rajasthan, Academic Excellence at National Conference by Jayoti Vidyapeeth Women’s University, Jaipur (Rajasthan), India and Research Achievement Award-2020 for Research & Innovation by ACAIRS Global Network Pvt. Ltd. Life Member of Nutrition Society of India, NIN, Hyderabad and participated and presented papers in four International and six National conferences. Zoomi believes the right habits play the most crucial role in one’s health and wellness journey. The key to fit body is a fit mind and mental state.

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