If you take a look at cashews and almonds, ounce for ounce, both types of nuts have similar calorie, fat, and sugar counts. However, almonds are more nutritionally dense. They contain more than three times the amount of fiber of cashews, which can help lower cholesterol and prevent heart disease. They also have seven times the amount of calcium and higher levels of heart-healthy monounsaturated fats, which are essential for healthy hair, skin, and nails. As if that’s not enough, almonds are a good source of protein, and provide tons of the antioxidant vitamin E.
On the other hand, cashews contain slightly less total fat than almonds, but have more saturated fat. Both types of nuts contain similar amounts of potassium, and while both are acceptable choices in a healthy diet, almonds definitely take the cake when it comes to fiber, protein, and micronutrient content.
Keep in mind the serving size for nuts is 1 ounce which is 23 almonds. The calories can add up before you know it, so portion them carefully. Some easy ideas for portion control include using sliced toasted almonds as a salad topper in place of croutons or stow them in portion-controlled bags in the car for a quick snack on the go. Satisfying and tasty, a quarter cup of almonds are sure to hit the spot the next time you need a boost.
Rebecca
