Cashew butter
Is Lemon Water Good for You? Verywell Fit’s content is for informational and cashew butter purposes only.
Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist.
Cashew butter is full of good-for-you monounsaturated fats, plant-based protein, and a variety of vitamins and minerals, as well as a small amount of polyunsaturated fats. Despite the fact that cashew butter is relatively high-calorie, research shows that people who eat more nuts have a lower risk of obesity. Besides these benefits, a bit of cashew butter can add richness and nutty flavor to both sweet and savory recipes. A small amount of the carbohydrates in cashew butter come from fiber—just 1 out of a serving’s 10 grams.
The rest of the carbs come from starches and naturally occurring sugars in cashews. More carbohydrates may be present in cashew butter varieties with added sweetener. It may have butter in its name, but cashew butter contains mostly healthy monounsaturated and polyunsaturated fats and few of the less-good-for-you saturated kind. A two-tablespoon serving of cashew butter provides 6 grams of protein. Since cashew butter is made from cashews, it provides many of the same micronutrients as these tree nuts in the raw. Easily interchangeable in your favorite peanut butter treats, cashew butter provides a host of benefits. Vegans and vegetarians will find cashew butter to be a friendly source of protein for a plant-based diet.
A schmear at meal or snack time is a great way to add nutrients without using animal products. Cashew butter is naturally free of sodium, so it’s an ideal choice for those on a low-sodium diet. Just be sure to choose a variety with no added salt. Turns out, cashews may help you do this. A 2018 study found that people who added cashews to their diet for a month had decreased LDL and total cholesterol. Fat, protein, and fiber all play a part in keeping you satiated.
Since cashew butter contains ample amounts of fat and protein, plus a bit of fiber, it’s a good choice when you want to curb hunger. Despite their rather high fat content, nuts are actually linked with better, not worse, weight control. A 2019 study found that increasing daily consumption of nuts was linked with less weight gain in the long term and lower risk of obesity in adults. The antioxidants lutein and zeaxanthin may not get a lot of press, but that doesn’t mean they’re not at work in your body! 2018 research in the journal Nutrients. Cashews are a tree nut, which are among the top eight most common food allergens.
If you’re allergic to tree nuts, you’ll need to refrain from eating cashew butter. A peanut allergy, on the other hand, doesn’t have to keep you from indulging. However, there can be cross-reactivity between an allergy to cashews and mangoes, pistachios, and papaya, says the American Academy of Allergy, Asthma, and Immunology. If you are prone to kidney stones, your doctor may advise you to limit nuts in your diet. Cashews and other nuts have compounds called oxalates, which can contribute to the formation of kidney stones.
