7 Benefits Of Cashew Milk, Nutrition, Recipes, & Side Effects

There has been a growing interest in plant-based cashew milk for quite some time. Preparing this low-calorie milk is as simple as blending cashews with water. It is both sweet and creamy and is a great alternative milk if you prefer non-dairy milk. Cashew milk is also rich in beneficial fatty acids, minerals, vitamins, and plant sterols, and is perfect for individuals with lactose intolerance. What potential health benefits and risks does cashew milk have? This article explores the nutrition, health benefits, potential risks, and easy-to-make recipes of cashew milk. Keep reading.

Know Your Ingredient: Cashew Milk

What Is It?
A non-dairy beverage made from whole cashew nuts and water.

What Are Its Benefits?
It may boost heart and eye health, aid in weight loss, improve blood sugar control, boost immune health, and prevent anemia.

Who Can Consume It?
Anyone can consume cashew milk in moderation.

How Often?
It can be safely consumed every day and boost health.

Caution
Some individuals might be allergic or sensitive to it and can experience weight gain or gastrointestinal issues.

What Is Cashew Milk?

Dr. Swapan Banerjee

, a consultant nutritionist and food scientist, says, “When cashews and water are blended, the liquid that we obtain is cashew milk. It is thick, white, and creamy. It also has a nutty flavor to it.”

Cashew milk is a great alternative to cow or buffalo milk if you are a vegan or lactose-intolerant. Unsweetened cashew milk has higher levels of vitamin A and calcium than cow milk. It also has fewer calories and sugars, and makes delicious bakery products, tea, and coffee (1).

Clara Lawson, RDN and a medical doctor at USA Hemp, says, “Cashew milk is dairy-free and low-calorie milk that is nutritional, super creamy, and versatile and can be used in different ways.”

The taste and nutritional content of cashew milk may vary a little between brands. It comes in both sweetened (with added sugar) and unsweetened varieties. It is also fortified with calcium carbonate, vitamins E, A, and D2, salt, natural flavor, and lecithin (an emulsifier) in some cases (1). Let us find out what nutrients cashew milk can offer you.

Nutritional Information Of Cashew Milk

Commercially available cashew milk (100g) contains (2):

Cashew nuts are very rich in health-promoting unsaturated fatty acids as well as dietary fiber, protein, minerals, phytosterolsⁱ  Plant-based natural compounds that may lower cholesterol levels and reduce the risk of a heart attack and stroke. , and antioxidant phenolic compounds (3).

This graph shows the mean amino acid composition of sampled plant-based beverages and milk. Soy drinks contain free amino acid concentrations that are most similar to milk in terms of total protein content, and essential amino acids contain the highest mean value (35.1% ± 0.2%). In all other plant-based drinks, the concentration of amino acids was lower than those in soy drinks or milk.

Comparison Of Nutritional Values Of Cow Milk And Its Alternatives

The following section discusses the range of benefits the nutrient-rich cashew milk can offer. Take a look.

Health Benefits Of Cashew Milk

1. May Boost Heart Health

Dr. Banerjee says, “Cashew milk contains monounsaturated fatty acids, which are heart-healthy.” Cashew nuts may help decrease blood pressure levels significantly and benefit people with hypertensionⁱ  High blood pressure level, over 140/90, where the blood exerts too much force on the artery walls. , a common cardiovascular disorder. Additional benefits of cashew nuts include reducing LDL and total cholesterol levels, supporting heart health (4), (5).

Lawson adds, “Another great benefit of cashew milk is that it does not contain any cholesterol. People can drink it to reduce their increased levels of cholesterol that put them at a higher risk of serious heart conditions.”

2. May Help Reduce Weight

Cashew milk contains anacardic acid, a bioactive compound that limits fat accumulation during adipogenesis (the formation of fat cells). This may help you keep from gaining weight (6) and is a good choice for a healthy milk substitute.

Rizza Joyce Mira, MD, adds, “Cashew milk is low in calories compared to cow’s milk and even almond milk. This may be the best alternative for those on a weight-loss regimen. With only 25 calories per cup, this appears to be a calorie-saving food choice.”

3. May Help Reduce Cancer Risk

Several antioxidant compounds, including anacardic acid, cardanols, and cardols in cashew nuts may help reduce the risk of cancer (7).

Inositol and anacardic acid present in cashew nuts may also help inhibit the growth of cancerous cells and their movement to other body parts (8). Besides, these nuts also contain boron, which has the potential to reduce the risk of certain cancers (9).

4. May Promote Bone Health

Cashew milk contains calcium, magnesium, and vitamin D, all of which are essential for bone health. Vitamin D is vital for the absorption of calcium and phosphorus, which help contribute to strong, hard bones (10),(11).

It is recommended to consume 1000 to 1500 mg of calcium and at least 400 IU of vitamin D every day for maintaining bone health (11).

Lawson says, “Cashew milk is high in calcium, so it is really helpful in strengthening your bones and preventing diseases that are linked with calcium deficiency.”

5. May Prevent Gallstones

Cashew nuts may prevent the formation of gallstones and reduce diabetes risk. In a study, dietary data gathered over 20 years on 80,000 women was examined. The results concluded that those who ate one ounce of nuts (about two tablespoons) a week had a 25% lower risk of developing gallstones (12). This way, adding cashew milk to your diet may help prevent gallbladder diseases.

6. May Promote Eye Health

Dr. Banerjee says, “Cashews are rich in antioxidants and help promote eye health. They also prevent or slow down age-related eye conditions such as macular degeneration (that causes vision loss).”

Cashew milk is rich in bioactive and antioxidant compounds like β‐carotene, lutein, and zeaxanthin (13). A study conducted on over 100,000 subjects linked higher intake of lutein and zeaxanthin with a long-term reduced risk of age-related macular degenerationⁱ  An eye condition that damages a portion of the retina, causing blurred or no vision, particularly at the center of the retina. (AMD) (14). Besides, these carotenoids absorb the harmful blue light that enters the eye and reduce the risk of eye disease (15). β‐carotene, a precursor of vitamin A, may also help reduce cataract risk (16).

7. May Prevent Anemia

Lawson says, “Since cashews are also a good source of iron, cashew milk can help with anemia prevention too. For giving a healthy boost to your red blood cells, you can drink one glass of cashew milk every day instead of relying on iron supplements.” However, research on cashew milk is limited.

Cashews are a good addition to any diet, thanks to their high nutritional value and overall benefits. Let us now look at how you can add this healthy milk to your diet.

How To Add Cashew Milk To Your Diet

Dr. Banerjee says, “Cashew milk can be used as a substitute for cow’s milk in smoothies.”

Cashew milk is delicious and creamier than almond milk. Homemade cashew milk is just as delicious as store-bought cashew milk and can be added to any sweet or savory dish.

He adds, “While baking cakes, brownies, and muffins, cashew milk can be added. Breakfast cereals and cashew milk make a great combination. In Indian cuisines, people add cashew milk to stews and gravy to make them rich and thicker. It also improves the taste of the food item. Cashew milk can also substitute cow milk in sauces, ice creams, and milk-based beverages.”

Lawson says, “Cashew milk can be added to your diet in many ways because it has a creamy texture. For example, it can be added to smoothies, cereals, coffee, ice creams, chocolate drinks, and even baked foods.”

Denise, a culinary blogger, talks about the versatility of cashew milk, in one of her blog posts. She says, “I’ve never liked dairy milk, and though I love Asian-style soy milk, cashew milk is a delicious and welcome change. It makes a fabulous substitute for coconut or dairy milk in cooking and tastes fantastic with coffee, drinking chocolate, tea, and hot or cold breakfast cereal. Of course, the very first thing I tested it on was a cup of coffee and as you can see from the pictures, it gives the coffee a pretty head of creamy foam, or crema as the Italians call it. And you don’t even need a coffee machine (i)!”

The following section lists a few ways you can use cashew milk.

The following section lists a few ways you can use cashew milk.

Quick Tip

Homemade cashew milk may be more nutritious than store-bought cashew milk as there is greater control over the ingredients in terms of quality and quantity. However, it may not contain calcium or vitamin D, which are usually present in fortified and packaged versions.

Popular Recipes With Cashew Milk

1. Creamy Cashew Milk Soup

What You Need

•  Potatoes: 3 cups
•  Butter: 2 tablespoons
•  Leeks: 5
•  Chicken broth: 4 cups
•  Cashew milk: 1 cup
•  Garlic powder: ½ teaspoon
•  Ground black pepper: ½ teaspoon
•  Salt: 1 teaspoon

How To Prepare

1.  Peel and slice potatoes thinly and set aside.
2.  Cut the leeks thinly and discard the dark green parts.
3.  Heat the butter in a large soup pot and sauté the leeks until they have wilted.
4.  Simmer the potatoes and chicken broth for about 20 to 25 minutes, or until the potatoes are tender.
5.  Puree the soup in a blender. Pour back into the pot.
6.  Add the cashew milk and mix well. Add the garlic, salt, and pepper.
7.  Season to taste and serve hot.

2. Cashew Milk Cake

What You Need

•  Soaked cashews: 2 cups
•  Cashew milk: 2/3 cup
•  Cinnamon: 1 teaspoon
•  Egg: 1
•  Sugar: 2 tablespoons
•  Coconut oil (melted): 2 tablespoons

How To Prepare

1.  Preheat the oven to 350°F.
2.  Blend all ingredients (except coconut oil) well.
3.  Add the coconut oil.
4.  Pour into a parchment-lined baking tray and bake for 22 to 25 minutes.
5.  Allow it to cool. Top with a topping or frosting of your choice.

3. Cashew Milk Ice Cream

What You Need

•  Cashews (soaked overnight): 2 cups
•  Strong coffee: ¾ cup
•  Unsweetened cashew milk: 1 cup
•  Maple syrup: ½ cup
•  Vanilla extract:2 teaspoons
•  Salt: ¼ teaspoon

How To Prepare

1.  Blend the cashews, coffee, and cashew milk in a high-speed blender.
2.  Mix in vanilla extract, maple syrup, and salt until the mixture is smooth and creamy.
3.  Add the ice cream mixture to an ice cream maker and churn until it reaches soft-serve consistency.
4.  Place ice cream in a container and freeze.

Both almond milk and cashew milk are plant-based and have similar characteristics. While they often can replace each other, which of the two is right for you?

Cashew Milk Vs. Almond Milk

Lawson says, “Cashew milk and almond milk are produced in the same way; however, cashew milk has a more earthy taste than almond milk. When it comes to the nutritional value, they both are nearly the same.”

Mira says, “If you want a genuine milk flavor and texture with lesser calories, almond milk is one of your best options. It provides about 40 calories per cup. On the other hand, cashew milk is slightly creamier than almond milk, but it only has 25 calories in a single cup. Most of the calories in both almond and cashew milk come from good fat.”

Compared to cashew milk, almond milk benefits are too minute and a matter of personal preference. Nevertheless, both types of milk may not be suitable for every consumer.

She adds, “Unsweetened or unfortified almond and cashew milk are both low in terms of macronutrients. They offer almost equal nutrient density. So, if you are primarily aiming to cut your daily caloric intake, switching to nut milk instead of whole milk can be an excellent option to start. But for athletes, these types of nut milk fall short when it comes to fueling performance.”

Quick Tip

Cashews are a rich source of vitamin K that has functions related to blood clotting in the body. As such, individuals taking prescription blood thinners should not incorporate new sources of vitamin K into their diet without consulting with their healthcare provider.

Both cashew milk and oat milk are perfect alternatives to dairy milk. But which one is better? Find out in the next section.

Cashew Milk Vs. Oat Milk

Oat milk and cashew milk are two popular plant-based alternatives with their unique qualities and nutritional advantages. Cashew milk is made by blending cashews and water. It has a creamy texture with a hint of sweetness. It has a higher magnesium and sodium content compared to oat milk (2).

Conversely, oat milk is made by blending water and oats. It is naturally sweet and has a creamy, smooth texture. Oat milk has a higher calcium, vitamin D, and potassium content than cashew milk (17). All these benefits of oat milk make it a great choice for those seeking a nutrient-rich alternative.

Your choice of milk depends on your dietary preferences and culinary needs.

As stated, cashew milk is not suitable for everyone and may even cause a few side effects. Keep scrolling to find out what they are.

Potential Side Effects And Allergies

Cashews are a wonderful option for plant-based milk, but they are a type of tree nut milk, which is a major allergen.

Lawson says, “Cashews are one of the top food allergens that can cause severe food allergic reactions in some people. The allergen substances found in cashews can trigger asthma symptoms, so it is better for asthmatics to avoid it.”

Cashews can cause atopic dermatitis and rashes in some cases and anaphylaxis (can be fatal) in severe cases (18), (19). Consult your doctor if any of these symptoms occur.

Lawson adds, “As far as side effects are concerned, some brands of cashew milk may contain lots of added sugar and other additives, which are not good for your health. Therefore, make sure to check the label carefully before you buy any product of cashew milk.”

Infographic: Top 5 Benefits Of Cashew Milk

Cashew milk is a delicious option for those with lactose intolerance or following a plant-based diet. Its creamy texture and slightly nutty flavor make it a versatile ingredient in various recipes. But apart from its taste, it has an array of health benefits that may improve your overall well-being. Check out the infographic below for the 5 most impressive benefits of cashew milk you should know about. .

Illustration: StyleCraze Design Team

Frequently Asked Questions

Is cashew milk better than normal milk?

Yes, cashew milk may be a better choice than normal milk if fortified. Store-bought cashew milk is generally fortified and has more calcium content compared to cow milk. It also helps reduce the risk of osteoporosis and calcium deficiency.

Is cashew milk toxic?

No, cashew milk is not toxic. In fact, it is loaded with many beneficial nutrients like proteins, vitamins, and minerals that can promote overall health if included as a part of the diet.

Does cashew milk increase weight?

No cashew milk doesn’t contribute to weight gain. In fact, when coupled with the right exercise and lifestyle habits, it helps in weight loss due to its anacardic acid content (a bioactive compound that limits fat accumulation)

Illustration: Benefits Of Cashew Milk Nutrition Recipes & Side Effects

Image: Dall·E/StyleCraze Design Team

Learn about the amazing benefits of cashew milk. Due to its creamy texture and nutritional value, it is a great addition to your diet. Check out this video to know how.

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Pallavi JassalMSc (Food & Nutrition), CDE

   

Pallavi Jassal is a senior diet and nutrition consultant at LiveLifeMore® Diet & Wellness Clinic, Chandigarh, India. She is a certified diabetes educator and also internationally certified by the Canadian Society of Nutrition Management.

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