With or without skin: The best way to have cashew nuts is… | Food-wine News

When enjoying cashews, you might have wondered whether to eat them with or without their skin. So, here’s some help from Dr Birali Swetha, chief dietician, Gleneagles Aware Hospital, LB Nagar, Hyderabad, who said that both have their benefits, but the choice depends on your health goals.
With skin
Cashews that still have their brown skin, known as the testa, offer extra health benefits, said Kanikka Malhotra, consultant dietician and certified diabetes educator.
“Cashews with skin are less processed and retain more natural antioxidants, including polyphenols, which help combat oxidative stress. The skin also adds a small amount of dietary fibre, aiding digestion and promoting gut health. However, the skin can taste slightly bitter, which some may find unappealing,” said Dr Birali.
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Lightly roasted cashews with skin can be a good choice for maximum health benefits, as roasting reduces bitterness while preserving nutrients.
Without skin
On the other hand, skinless cashews are more commonly consumed due to their mild, creamy flavour and smooth texture. “They are still rich in healthy monounsaturated fats, protein, and essential minerals like magnesium, zinc, and iron. While they lack the added polyphenols from the skin, they remain a great option for heart health and energy,” said Dr Birali.
If taste and texture are a priority, skinless cashews are still a nutritious addition to your diet.
They’re incredibly versatile and can be used in everything from baking to savoury dishes. “The peeling process ensures that the nuts are safe to eat since the outer shell contains toxic substances if not handled properly. However, this process removes some of the beneficial compounds in the skin,” said Dr Malhotra.Story continues below this ad
Cashew nuts with skin does have benefits (Photo: Pixabay)
“Whichever you choose, moderation is key. Cashews are calorie-dense, so portion control is essential for balanced nutrition,” said Dr Birali.
How to decide?
Convenience: Cashews without skin are generally easier to eat and digest. “Cashews with skin can sometimes be messy, with the skin clinging to fingers or getting caught in teeth. Skinless cashews offer a more convenient and less messy eating experience,” said dietitian Vidhi Chawla, founder of Fisico Diet and Aesthetic Clinic.
Smoother texture: The smooth, creamy texture of skinless cashews makes them ideal for blending into nut kinds of butter, smoothies, and other recipes. “Skinless cashews can be easily incorporated into various dishes, such as stir-fries, salads, and baked goods, without affecting the overall texture or appearance of the dish,” said Chawla.
Aesthetics: Some people prefer the appearance of skinless cashews, finding them more visually appealing. “Skinless cashews tend to be more uniform in size and shape, which can be aesthetically pleasing, especially when used in garnishes or decorative elements,” said Chawla.Story continues below this ad

Ultimately, choosing between cashews with or without skin is a personal preference.
*Opt for cashews with skin for maximum nutritional benefits and a more intense flavour experience.*skinless cashews may be a better choice for convenience and a smoother texture.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.