Known for its creamy, rich texture and satisfying fat content, it is no surprise that cashew milk has steadily gained popularity in the last several years.
It is popular non-dairy milk and is among soy, rice, and almond milks as a substitute for dairy milk. Made with two simple ingredients: cashews and water, this creamy milk is rich in nutrition. It has vitamins, minerals, healthy fats, and other beneficial plant compounds. Cashew milk is available in sweetened and unsweetened flavors. Many use it as a beverage alone, while some make it their star ingredient for desserts and savory dishes with creaminess.
Given its use, let’s have an in-depth peek into the nutrition facts and health benefits of cashew milk. We have also covered how to make your own!
Cashew Milk Nutrition Facts
As per the information provided by the U.S Department of Agriculture, cashew milk contains the following main nutrients per 8 ounces (1 cup) serving:
- Calories: 156
- Fat: 11g
- Sodium: 100mg
- Carbohydrates: 10.5g
- Fiber: 2g
- Sugar: 3g
- Protein: 4.5g
It also contains 8 mg calcium, 0.76 mg iron, and 0.8 g dietary fiber per 100ml serving.
Carbs
Cashew milk is rich in carbohydrates. It contains carbohydrates of cashews in the form of starch and fiber. If you contain sweeteners like sugar or dates, it will have more carbohydrates. Be sure to check the ingredients lists or nutritional labels: if you’re on a carbs-conscious diet.
Fats and Calories
The fats present in cashew milk are monounsaturated and plant-based. These are beneficial for your health as they lower the risks of heart diseases. Although the milk contains more calories than almond milk, it is a perfect beverage if you are looking for a diet with the right essential fats.
Proteins
Protein content can widely deviate from brand to brand. It may depend on the type of your cashews as well. Generally, brands provide as little as 1 grams to as high as 5 grams per 8 ounces serving. In general, cashew milk is not protein-rich. However, it has other nutrients!
Vitamins and Minerals
Rich in naturally occurring vitamins and minerals, cashew milk is a nutritious milk substitute. It is a high source of sodium and contains multiple vitamins. Some brands even fortify it with additional vitamins and minerals.
Health Benefits of Cashew Milk
Apart from being a delicious rich dairy alternative milk, cashew milk has a host of health benefits. It’s a smart choice for those wanting to reap the nutrition profile of cashews. Here are the top 5 health benefits of cashew milk:
May Have Anticancer Properties
Cashews have a high concentration of anacardic acid. Anacardic acid is a chemical compound that may fight free radicals, which cause some cancer developments.
One test-tube study found that anacardic acid successfully stopped the spread of breast cancer cells in humans. Another one revealed that this acid had the potential of enhancing the activity of an anticancer drug against skin cancer cells of humans.
Therefore, consuming cashew milk can help your body have anticancer activities. It can potentially halt the growth of cancerous cells. However, make sure you do not use it as a treatment alone. Seek proper medical care.
Helps Improve Blood Sugar Controls
Cashew milk can help stabilize and develop strong controls on blood sugar levels. It is essentially beneficial for people with diabetes as it helps maintain healthy glucose levels in the blood.
Cashews contain compounds like anacardic acid. It, according to a study, stimulated the uptake of sugar in a rat muscle cell. Furthermore, cashew milk is also lactose-free. Hence, it contains fewer carbs than traditional dairy milk. It means it is one great fit for diabetic individuals over other dairy varieties.
However, there is not much evidence to establish that cashew milk should be the ultimate choice for managing diabetes.
Helps Blood Clotting
As cashew milk is rich in vitamin K, it can help blood clots. Deficiency of vitamin K can result in excessive bleeding, especially with severe injuries. This excessive bleeding can be fatal.
Vitamin K deficiency in healthy adults is a rare occurrence. However, people with inflammatory bowel disease or malabsorption issues may develop it. Therefore, it is essential to consume vitamin K-rich foods. If you find chewing cashews every other time hard, getting cashew milk can help you maintain your health and vitamin K levels.
However, studies reveal that vitamin K can decrease the effectiveness of blood-thinning medications. So make sure you consult your doctor if you’re on any such medicines before.
Is Good for Eye Health
Cashews are rich in the antioxidants lutein and zeaxanthin. Both these compounds prevent cellular damage of eyes resulting from free radicals.Multiple studies recommend cashew intake for healthy eye health. A study, in particular, found a positive correlation between poor retinal health and low levels of lutein and zeaxanthin.
Lutein and zeaxanthin can reduce your risk of may age-related macular degeneration (AMD) as well. AMD is an eye disease that results in a loss of vision, as revealed by a research case. It concludes that people with higher levels of these two antioxidants were 40% less likely to develop AMD. They also link to a 40% lower risk of contracts in the elderly, as established by one more study.
Since cashews are a good source of lutein and zeaxanthin, adding cashew milk to your diet can do wonders for your eye health. It will prevent eye problems.
May Boost Heart Health
Several studies and experts link intake of cashew milk with a boost of heart health.
Cashew milk is a nutritious drink that is rich in polyunsaturated and monounsaturated fatty acids. Intake of these fats significantly reduces your risk of heart diseases.
Cashew milk also contains potassium and magnesium — both of these two nutrients play significant roles in elevating cardio-health. As per a study that reviewed 22 people, the ones with the highest potassium content were the least likely to have strokes. It was a whopping 24% lower cut.
Another review concluded that high magnesium in the blood further decreased heart disease risk factors. It includes diabetes and high blood pressure.
How to Make Cashew Milk: Our Cashew Milk Recipe
Prepare your cashew milk with the following ingredients and steps:
- Soak 1 cup raw cashews in 4 cups of water. Let it sit for four hours at least. We recommend overnight.
- Drain and rinse your cashews.
- Blend the soaked cashews in 2 cups of clean mineral water in a high-power blender. Add more water and blend until the liquid reaches your desired consistency.
- Pour your cashews through a cloth sieve and filter out any chunks.
- For more taste, sweeten with honey or maple syrup. Many also use vanilla and cinnamon for a rich, creamy flavor.
The Takeaway
With our guide on cashew milk and its benefits, learn all you need to know about this beverage. Cashew milk is a star ingredient of many cuisines and confectioneries worldwide. It is a perfect blend of creaminess and taste for those who do not like dairy milk.