Cashew butter is a type of nut butter that brings numerous health benefits for you. It is a great way to get vegan protein and healthy fats.
Moreover, including cashew nut butter in your diet helps to cut down on sugar as it is naturally sweet.
It is made from raw or roasted cashews and comes in both salted and unsalted variants.
Being a healthful alternative to other types of nut butter, here are the 7 benefits that cashew butter provides you. Also included is a simple recipe to make it easily at your home.
So, read on!
Table of Contents
- A. Cashew Butter Nutrition Facts
- B. 7 Amazing Cashew Butter Benefits [Based on Science]
- C. How to Make Cashew Butter: [The Recipe]
- D. How to Use Cashew Butter?
- E. Things to Keep in Mind With Cashew Nut Butter
- F. Conclusion
A. Cashew Butter Nutrition Facts
|Vitamin B9 (Folate)||10.9 mcg||3 %|
NOTE: Percent daily values (%DV) are based on a 2000 calorie reference diet. Your daily values may differ depending on your individual needs.
A single tablespoon of unsalted plain cashew butter contains 94 calories. Here’s a breakdown of calories by their contributing elements-
- Fat: 66.2
- Carbohydrate: 18.0
- Protein: 9.8
This nut butter has loads of magnesium and copper, fulfilling 10% and 18% of DVs, respectively.
Even better, unsalted cashew nut butter is completely cholesterol free and has a negligible amount of sodium. But, it isn’t a great source of carbohydrates, dietary fiber, and omega-3 fatty acids either.
However, it does offer 6% of the daily value of protein.
B. 7 Amazing Cashew Butter Benefits [Based on Science]
1. Provides a good supply of Magnesium
Cashew butter benefits being a great source of magnesium. The mineral is essential for having a fit & healthy body (R).
Magnesium keeps the brain, heart, nerves, and muscles well functioning.
Moreover, it plays a key role in-
- energy production,
- blood pressure regulation,
- ensuring a strong immune system,
- relieving asthma
What’s more, this mineral also contributes to the structural development of bones and assists in the absorption of calcium.
2. Source of Essential Amino Acids
Your body digests proteins and breaks them down into amino acids.
These amino acids then play crucial roles in the-
- growth & repair of your body tissues,
- muscle preservation,
- energy production,
- regulating blood pressure
Out of the total 20 amino acids, your body can produce only 11. Rest 9 you have to acquire from dietary sources, and therefore are called ‘essential amino acids’
Cashew butter provides all of these essential amino acids including others, though in small quantities.
A single tablespoon of nut butter contains 2.8 g of protein containing various amounts of amino acids.
3. Contains More of Heart-Healthy Fats
One thing that might bother people trying to manage their weight is the calorie-dense nature of cashew butter. And, the fat contributes 70% of those calories,
Should this be your concern?
Absolutely not! Here’s why-
80% of fats in cashew nut butter are mono- and poly-unsaturated fats, which improve your heart health.
Precisely, these fats-
- lower “bad” cholesterol levels- which helps in lowering the risk of heart disease
The rest of saturated fats which raise heart disease risk are just 20% of total fat. Even better, it contains less sugar than peanut butter. Thus, cashew butter benefits your heart and is cardioprotective in nature.
4. Helps Prevent Diabetes
There’s no denying that diabetes is engulfing worldwide population faster than ever. Once affected, the individual has to live a life full of restrictions.
But, wouldn’t it be better if we could just prevent it? or at least lower the risk?
- Cashew butter can help keep diabetes at bay. It regulates blood sugar levels and reduces the risk of type-2 diabetes.
5. Decreases Risk of Gallbladder stones
Gallstones are the hardened deposits of digestive fluids or cholesterol in the gallbladder.
They can be painful to the extent requiring the removal of the gallbladder. The problem is comparatively more common in females.
But, cashew butter can prevent gallbladder stones from developing and thus benefit men and women.
Studies have concluded that daily consumption of cashew butter cuts the risk by 25-30%.
6. Promotes Blood Health
Cashew butter is a rich source of copper, which is essential for the formation of functional red blood cells (RBCs).
- Copper assists in iron absorption and helps in the production of hemoglobin protein. This protein in RBCs serves the purpose of carrying oxygen across the body for cellular activities.
- Moreover, copper prevents free radical damage to the blood cells, preventing any blood disease.
7. Helps Keeps Bones & Teeth Healthy
Your body requires magnesium to preserve your bones and teeth. 50-60% of this mineral is present in the bones.
Magnesium aids in the absorption of calcium, which then works with phosphorus to form healthy bones.
- Cashew butter contains magnesium and phosphorus in good amounts. It can help make your bones stronger and keep bone disease such as osteoporosis away.
C. How to Make Cashew Butter: [The Recipe]
Cashew butter is available in your local store in both salted and unsalted variants. However, making it yourself at home will help to evade sweeteners, artificial flavors, and preservatives.
Here’s the simple recipe that you can use to prepare cashew nut butter quickly.
Cashew Butter Recipe
A creamy and appetizing snack that supports your health too.
- Cashews (raw or salted)
- Mixer Grinder
- Put cashews in a blender and add some water.
- Blend cashews to a spread-like consistency, and add water as needed.
- If using raw cashews, soak them in water 2-3 hours before making. This will break down enzyme inhibitors and make cashew butter easy to digest. Plus, it will remove impurities as well.
- Store cashew butter in the fridge after using.
D. How to Use Cashew Butter?
How to Store?
Keep cashew butter in a refrigerator after opening to prevent it from going rancid.
[✓] It is an excellent snack if you want to stick to a low-carbohydrate, high-protein diet.
[✓] Also, unsalted cashew butter is a healthy alternative to sweetened peanut butter or peanut sauces.
Here’s where you can use cashew butter to thicken and flavor your food items.
Add it in-
- Sandwiches, breads, or bagels
- Fruit Shakes
- Sauces to top vegetables and pasta
- soups to add a creamy richness.
- salad dressings
- smoothies such as banana-soy milk smoothie or cashew-pineapple smoothie
- main dishes such as vegetable-cashew korma
- desserts such as chocolate-cashew mousse
- dairy alternatives such as vegan cream cheese
E. Things to Keep in Mind With Cashew Nut Butter
- Limit your intake to just 1 to 2 tablespoons per day for optimal benefits- Cashew butter is loaded with calories (1 tbsp contains 94 calories and 8 g of fat). Eating it uncontrollably can add up and interfere with your weight loss plan.
- Regular consumption of nuts and nut products supplies essential nutrients- Tthe September 2008 issue of the “Journal of Nutrition” states that people consuming nuts and their products have higher intakes of some nutrients such as: beta-carotene, folate, lutein, zeaxanthin, vitamin K, phosphorus, copper, potassium, selenium, and zinc.
- Prefer unsalted raw cashew butter- This variant ensures you get maximum nutritional benefits of cashew butter without getting unnecessary sodium or cholesterol.
These benefits of cashew nut butter will help you in staying fit and healthy.
With its regular consumption, you will step towards making your heart and bones healthy. Moreover, it will decrease the risk of gallstones and diabetes as well.
So, what’re you waiting for? Get yourself a jar of cashew butter or make it at home and snack on!
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