When it comes to nuts, cashews and almonds are two popular choices which are packed with various nutrients. Both cashews and almonds are nutritious additions to a healthy diet and offer numerous health benefits, including support for weight loss and overall well-being. But if you're aiming for weight loss and overall health improvement, which nut should you choose? We spoke to Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who shared insights on the same.
Nutritional Comparison
Cashews
Cashews are known for their rich, creamy texture and slightly sweet flavour. While they are higher in carbohydrates compared to almonds, they still offer a host of essential nutrients.
According to the data from the US Department of Agriculture (USDA), a one-ounce serving of cashews (approximately 18 whole cashews) contains 166 kcal, 8.99g of carbohydrates, 0.82 g of fibre and 4.21g of protein. Cashews are also a good source of magnesium, copper, and phosphorus, which are vital for bone health, energy production, and immune function.
Almonds
Almonds are one of the most nutrient-dense nuts, with a slightly firmer texture and a subtly nutty flavour. They are lower in carbohydrates and higher in fibre compared to cashews. According to USDA, one ounce of almonds contains 6.12 g of carbohydrates, 3.5 g of fibre, and 6g of protein. Almonds are also an excellent source of vitamin E, an antioxidant that helps protect cells from damage, and they provide significant amounts of calcium and magnesium, essential for bone health and muscle function.
Also Read: Controlling High Cholesterol: Expert Lists Dry Fruits To Control Your Cholesterol Levels
Health Benefits Of Cashews and Nuts
Both cashews and almonds offer numerous health benefits. Dr Singhwal listed some of them as follows:
- Heart Health: Both nuts contain heart-healthy fats, such as monounsaturated and polyunsaturated fats, which can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
- Weight Loss: Despite being calorie-dense, nuts like cashews and almonds can aid in weight loss when consumed in moderation. Their combination of healthy fats, protein, and fibre helps keep you feeling full and satisfied, reducing overall calorie intake.
- Blood Sugar Control: Nuts have a low glycemic index and can help stabilise blood sugar levels, making them suitable for individuals with diabetes or those looking to manage their blood sugar levels.
- Nutrient Density: Both cashews and almonds are rich in essential nutrients, including vitamins, minerals, and antioxidants, which support overall health and well-being.
Which is Better for Weight Loss?
Dr Singhwal highlighted, “While both cashews and almonds offer similar health benefits, almonds may have a slight edge when it comes to weight loss. This is because almonds are lower in carbohydrates and higher in fibre compared to cashews, which can help promote satiety and control hunger, ultimately aiding in weight management.” Also, the higher fibre content of almonds may have a positive impact on gut health and digestive function
However, the key to weight loss success lies in portion control and overall dietary balance. “While nuts are nutrient-dense and offer numerous health benefits, they are also calorie-dense, so it's essential to enjoy them in moderation as part of a balanced diet. Adding a variety of nuts, including cashews and almonds, into your diet can provide a wide range of nutrients and flavours while supporting your weight loss goals”, added Dr Singhwal.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]