When You Eat Too Many Cashews, This Is What Happens

If you love cashews, you are not alone. They are the fourth most popular nut in the world, according to World Atlas, and the majority of cashews are produced in the Middle East. Not only are cashews a favorite among many, but they offer several health benefits as well. 

High in protein, copper, manganese, zinc, and magnesium, cashews can be a healthy snack, per Healthline. Research suggests that adding nuts to your diet can even reduce your risk of heart diseases as well. Cashews are thought to have oxidation-fighting benefits, which can potentially reduce inflammation and provide protection from certain ailments. However, there can be some drawbacks if you eat too many of them.

Eating an excessive amount of salted cashews increases your sodium intake, which can raise your blood pressure. Sodium also causes your body to retain water, so if you are trying to lose weight, too many cashews can potentially lead to temporary weight gain (via SF Gate). Of course, an easy way to avoid adding any extra sodium to your diet is to buy unsalted cashews. That being said, unsalted cashews still contain about 3.4 milligrams of sodium (via Verywell Fit), so it's important to be mindful as you snack on them throughout the day.

Another disadvantage associated with consuming too much of the popular nut is that you might put on weight. Cashews have plenty of good fat, which is healthy, but more fat also means additional calories. Eating cashews is like eating potato chips in the sense that it can often be hard to stop eating them once you start. However, it's important to keep in mind that consuming around 18 nuts, which is approximately one ounce, works out to be between 160 and 200 calories (via Cleveland Clinic). The bottom line is that moderation is the key to being able to enjoy cashews without adding unexpected extra calories to your diet.

Aside from gaining weight, you could potentially increase your risk of kidney stones if you consume too many cashews as well, according to MedicineNet. These nuts contain oxalates, which are known to raise the chances of kidney stones, especially if they run in your family. For this reason, it is advised to avoid consuming more than an ounce per day. The best way to avoid overeating cashews is to pack one ounce of them in a small bag or another container.