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Eat cashews to protect health

According to a study by the Nutrition Center of Ho Chi Minh City, cashew nuts are a food with high nutritional value, low glycemic index, contributing to the prevention of diabetes, hypertension, cardiovascular disease, and diabetes. cancer, osteoporosis, obesity.

Vietnam Agriculture Newspaper had a meeting with Dr. Do Thi Ngoc Diep, director of the nutrition center in Ho Chi Minh City about the results of this research:

In Vietnam, the rate of people suffering from non-communicable diseases such as diabetes, blood pressure, cardiovascular disease, cancer, osteoporosis, obesity… is increasing rapidly. What is the main reason, doctor?

The increasing trend of these diseases is not only in Vietnam but also in many countries around the world. However, the rate of increase of these diseases in developing countries such as Vietnam is higher than in developed countries.

Currently, the prevalence of diabetes in Vietnam is about 5.7%, equivalent to over 4 million people (in Hanoi and Ho Chi Minh City, the prevalence is 1.5 -2 times higher than the national average). In particular, the rate of increase in diabetes in our country is over 100% (calculated for a 10-year cycle).

The main cause is an unreasonable diet, lack of exercise, drinking a lot of alcohol, smoking and unreasonable lifestyle (stress, staying up late…).

Currently, the Vietnamese diet at the national level is having a good structure, the ratio of energy-producing substances is in the standard structure. But if counted in different population groups and localities, there appears to be a group of people with unhealthy diets, concentrated mainly in urban areas. This is the group with the highest rate of non-communicable diseases because they eat more energy, protein, and fat than they need.

People with diabetes, high blood pressure, heart disease, some cancers are clearly found to be caused by eating too much energy, protein and fats of animal origin (especially animal origin). especially red meat) causes obesity and leads to an increased risk of several subsequent diseases.


Every day, if we pay attention to a reasonable balance of foods, especially choosing foods with a low glycemic index (glycemic index below 55%) will be very good for health. The first benefit is that there is no rapid rise in blood sugar after eating. From this factor, it will help the body keep stable blood sugar levels, reduce the risk of obesity, reduce the risk of dyslipidemia.

Foods with a low glycemic index fall into the group rich in carbohydrates, in their composition there is a lot of fiber, for example beans, cashews, sugar-free milk, fat-free, fruit …

It is known that the Nutrition Center of Ho Chi Minh City has researched results on the nutritional value of cashew nuts, applied in a healthy diet. What exactly is that benefit, doctor?

Research results show that the glycemic index of cashews is very low (only 9.5%). Cashew kernels are richer in energy than other foods such as cereals, meat, fish… Calculated per 100g, cashew kernels provide 550 – 600 kcal, while cereals only provide 300 – 350 kcal, the meat group provides 150 – 200 kcal.

The protein content in cashew kernels accounts for 18 -20% of the weight, equivalent to the amount of protein in meat and fish. About 80% of the fat in cashew kernels is unsaturated fats (which help reduce cholesterol), mainly Oleic fatty acids, the type of fat that is recommended as an energy source to replace other fats. saturated fat or as an alternative carbohydrate source in the diet of individuals with dyslipidemia, cardiovascular disease, or diabetes with persistent high blood triglycerides.

The glycemic index of cashew kernels is low, so it can be used as part of a healthy diet. Choosing cashews instead of unhealthy foods such as fatty meats, fast foods containing unhealthy saturated fats is one of the nutritional interventions for those who need to control their energy.

I know that in Australia and Nordic countries, cashew nuts have been included in the recommended guidelines on nutrition for the community. The World Cashew Association has also researched and made recommendations, every day a person should eat 30g of nuts (including cashews), after a while will reduce the risk of cardiovascular disease, dyslipidemia.

In addition, in a week, consumers should eat 50% of the total number of meals of plant-based foods (choose soybeans, peanuts, cashews, etc.) instead of foods of animal origin. good for health.

Thank you doctor!

“After the research results were available, we informed and introduced staff working in the nutrition system to recommend that cashew nuts be included in the low glycemic index food data map, advising for used by the patient. The center is also working on building a number of dishes that combine cashew nuts with a low glycemic index to guide the community.

On the macro side, we think that the Government and the Ministry of Agriculture and Rural Development should have a communication program to promote the nutritional value of cashew nuts to encourage people to use it in the future”, BS Do Thi Ngoc Diep .


Source: Vietnam Agriculture Newspaper

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