Cashewnoot gezonder dan gedacht

 

“Ik raad ze bijna altijd aan, aan mijn clienten. Neem dan wel (ongebrande) ongezouten noten. Dit mogen alle noot soorten zijn.
Tip: Fijn tussendoortje of een vervanger voor snack in de avond”

Geregeld noten eten in het gezond voedingspatroon kan volgens de FDA bijdragen aan een vermindering van het risico op hart- en vaatziekten. Cashews horen volgens de FDA echter niet in het rijtje gezonde noten thuis. Onderzoekers van Biofortis Inc. en Kraft Heinz Co. begonnen een onderzoek naar cashewnoten en wat blijkt, ook een dieet met cashews zorgt voor een significante afname in LDL- en totale cholesterolwaarden. Volgens de onderzoekers zet de FDA cashews onterecht opzij.

Nederlandse richtlijn
Ook in Nederland beveelt het Voedingscentrum dagelijks een portie ongezouten noten aan op basis van de Richtlijnen goede voeding van de gezondheids raad (30 gram per dag, inclusief pinda’s).

Kleine studie
Hoewel het om een klein onderzoek naar cashewnoten gaat, met zo’n 50 proefpersonen, was dit gedegen van opzet. De onderzoekers vergeleken in hun studie  twee diëten, waarvan één cashewnoten als tussendoortje bevatte en het andere aardappelchips, als vergelijkbaar (voor velen appetijtelijk) tussendoortje dat verzadigd vet bevat.

11 en% cashews of chips
In de studie werd gekeken naar de effecten van het dieet op het serumlipidenprofiel van 51 Amerikaanse mannen en vrouwen tussen 21 en 37 jaar. Deelnemers werden willekeurig 28 dagen op een hetzelfde dieet gezet, met het verschil dat het ene dieet cashewnoten en het andere aardappelchips als tussendoortje bevatte. Hierna volgden de deelnemers een tijdje hun eigen dieet (zogeheten wash out-periode), waarna ze weer op dieet gingen met cashews en chips; wie eerst cashews kreeg, kreeg nu chips. In beide groepen bevatten de tussendoortjes 11 energieprocent van de totale energie-inname.

Significante afname LDL-cholesterol
Een dieet met cashewnoten als tussendoortje zorgde voor 3,9 procent afname in totaal cholesterol en het dieet met chips voor een afname van 0,8 procent. Het ‘slechte’ LDL-cholesterol was bij het dieet met cashews verlaagd met 4,8 procent terwijl  het dieet met chips een afname van 1,2 procent veroorzaakte.

Stearinezuur in cashews
Het verschil in uitkomst tussen de dieten is volgens de onderzoekers mogelijk te verklaren doordat het verzadigde vet in cashewnoten stearinezuur is, een langeketenvetzuur dat nauwelijks effect blijkt te hebben op de cholesterolwaarden. De verschillen tussen HDL-cholesterolwaarden door de diëten waren niet significant.

Gezien de positieve uitkomsten voor cashwes zou een grotere vervolgstudie wenselijk zijn, aangezien het hier een studie van kleine omvang betreft.

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