What Doctors Say Happens When You Eat Cashews Regularly

1. Your Heart Health May Improve

Despite their reputation as a “high-fat” food, cashews contain primarily heart-healthy monounsaturated and polyunsaturated fats. These fats are associated with:

  • Lower LDL (“bad”) cholesterol

  • Reduced triglycerides

  • Improved blood vessel function

The research: A 2018 study found that regular nut consumption (including cashews) was associated with a significantly lower risk of cardiovascular disease. The FDA even allows a qualified health claim for nuts stating that “eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

2. Your Blood Sugar May Stabilize

Cashews have a relatively low glycemic index compared to many snacks. The combination of healthy fats, protein, and fiber slows the absorption of carbohydrates, preventing sharp blood sugar spikes.

The research: A 2018 study in the Journal of Nutrition found that cashew consumption improved insulin sensitivity in people with type 2 diabetes. Another study showed that adding cashews to meals reduced the post-meal blood sugar response.