Quick Answer
Yes, gluten-free people can safely eat cashews. Cashews are naturally gluten-free as they do not contain the proteins found in grains like wheat, barley, and rye that cause issues for those with celiac disease or gluten sensitivity. Cashews make a great addition to a gluten-free diet and can be enjoyed plain, in trail mixes, baked goods, sauces, or in a variety of gluten-free recipes.
Can Cashews Contain Gluten?
Cashews do not naturally contain gluten. Gluten is a type of protein found in grains like wheat, barley, and rye. Since cashews are tree nuts and not grains, they do not contain gluten.
The proteins found in gluten include:
- Gliadin
- Glutenin
Cashews do not contain these proteins. This makes cashews a safe and gluten-free nut for those following a gluten-free diet due to celiac disease or non-celiac gluten sensitivity.
Cross-Contamination Risk
While cashews themselves are gluten-free, there is a small risk of cross-contamination during processing and manufacturing. Cashews can become contaminated if they are:
- Processed on shared equipment with gluten-containing grains
- Processed in facilities that also handle wheat, barley, rye or oats
- Packaged in facilities with gluten present
To avoid any cross-contamination, look for cashews labeled “gluten-free” and processed in dedicated gluten-free facilities. Many major brands now offer cashews verified as gluten-free.
If you have celiac disease or are highly sensitive, choose cashews processed by a trusted brand to ensure safety. Those with mild gluten sensitivity can often tolerate cashews even if they are at risk for cross-contact.
Other Tree Nuts
Like cashews, other tree nuts like almonds, pecans, walnuts, and pistachios are naturally gluten-free. However, the same risk of cross-contamination during processing exists. Those with celiac disease or gluten sensitivity should look for verified gluten-free labels when purchasing other tree nuts as well.
Benefits of Cashews for a Gluten-Free Diet
Adding cashews to your gluten-free diet offers many benefits:
1. Nutrient Dense
Cashews contain a wide array of important vitamins, minerals, and nutrients:
- Protein – 5g per 1 ounce serving
- Healthy fats – 2g per serving
- Fiber – 1g per serving
- Iron – 20% DV
- Magnesium – 20% DV
- Zinc – 15% DV
- Copper – 25% DV
This nutrient profile helps boost nutrition in gluten-free diets, which can sometimes lack nutrients if heavily reliant on starchy, processed foods.
2. Heart Healthy
The monounsaturated fats found in cashews promote heart health by improving cholesterol levels. The magnesium helps lower blood pressure levels.
3. Anti-Inflammatory
Cashews contain antioxidants like carotenoids and phenolic compounds that fight inflammation and cell damage. This can help manage celiac disease, which causes intestinal inflammation.
4. Versatile Ingredient
Cashews can be used to make dairy substitutes like cashew milk, cheese, yogurt, and cream. This helps add nutrition and variety to dairy-free, gluten-free diets.
Cashews can also be ground into flours and used in gluten-free baking recipes.
5. Convenient Snack
Plain, roasted cashews make a satisfying gluten-free snack. They can also be added to homemade trail mixes along with dried fruit, seeds, coconut flakes, and dark chocolate.
Are Cashews Safe for Those with Celiac Disease?
Cashews are generally considered safe for those with celiac disease provided they are not cross-contaminated.
According to University of Chicago Celiac Disease Center, tree nuts like cashews are a gluten-free food that is permitted without restriction on the gluten-free diet as long as they are not processed or contaminated with gluten.
However, it’s best for those with celiac disease to choose cashews that are specifically labeled “gluten-free” and processed in a dedicated facility. This minimizes any risk of gluten exposure.
Additionally, when first adding cashews to your diet with celiac disease, it’s smart to monitor for any symptoms and communicate with your healthcare provider.
Symptoms of a Cashew Allergy
In rare cases, those with celiac disease can also have an allergy to tree nuts like cashews. If you experience any signs of an allergic reaction after eating cashews such as hives, swelling, or difficulty breathing, discontinue eating them and seek medical care.
Are Cashews Part of a Keto or Paleo Diet?
Cashews can be included in moderation as part of low-carb diets like the keto diet or paleo diet.
Here is how cashews fit into these diets:
Keto Diet
The keto diet emphasizes high fat, low carb foods. 1 ounce of cashews contains 9g total carbs and 2g net carbs, fitting into keto carb targets of around 20-50g net carbs per day. Enjoy cashews in moderation as part of your daily allotment. Opt for the lowest carb nut choices like macadamia nuts and pecans more often.
Paleo Diet
The paleo diet focuses on foods that were available to early hunter-gatherers. This includes most nuts and seeds. Cashews are permitted, but paleo experts recommend keeping portions small since high quantities would not have been readily available. Pair cashews with paleo proteins, produce, and oils rather than making them a diet staple.
What Cashew-Based Foods Are Gluten-Free?
Many cashew-based foods and products are gluten-free, allowing those on gluten-free diets to enjoy their creamy, nutty flavor in different forms:
Cashew Milk
Unsweetened cashew milk is dairy-free, gluten-free, and often enriched with vitamins and minerals. Use it as a beverage or substitute for cow’s milk in recipes.
Cashew Cheese
Fermented cashew cheeses mimic the tang and creaminess of real dairy cheese. Use on sandwiches or as a spread.
Cashew Yogurt
Cultured cashew yogurt makes a gluten and dairy-free alternative to regular yogurt. Enjoy with fruit or use in smoothies.
Cashew Butter
Roasted cashew butter is similar to peanut butter but with a milder taste. Use as a sandwich spread or dip for apples and celery.
Cashew Flour
Cashew flour made from ground cashews works well in gluten-free baked goods. Combine with other gluten-free flours and starches in breads, cookies, and muffins.
Cashew Cream
Thick, rich cashew cream can replace dairy cream as a dip, topping, or binder in recipes.
What Cashew Recipes Are Gluten-Free?
Many delicious recipes can be made gluten-free using cashews. Here are some tasty gluten-free cashew recipes to try:
Breakfast
- Cashew Granola – roasted cashews, coconut flakes, and dried fruit
- Berry Cashew Smoothie – cashew milk, berries, banana
- Cashew Pancakes – cashew flour, eggs, dairy-free milk
- Breakfast Cookies – oats, cashews, cranberries, chocolate chips
Appetizers
- Roasted Spicy Cashews
- Creamy Cashew Dip – cashews, garlic, herbs, lemon
- Cashew Hummus
- Stuffed Dates – dates, cashew cream cheese, honey
Entrees
- Chicken with Cashew Sauce
- Ginger Cashew Stir Fry – cashews, veggies, rice noodles
- Cashew Crusted Fish
- Veggie Cashew Burgers – lentils, cashews, egg
Desserts
- Cashew Butter Fudge – cashew butter, coconut oil, cocoa powder, maple syrup
- Cashew Macaroons – cashew flour, coconut flakes, eggs
- Chocolate Cashew Bark – chocolate, cashews, dried fruit
- Cashew Milk Ice Cream – cashew milk, honey, vanilla
Are Cashews Safe for a Gluten Sensitive Diet?
Cashews are typically safe for those with non-celiac gluten sensitivity provided cross-contamination is avoided.
Gluten sensitivity is not as severe as full blown celiac disease. Many people with gluten sensitivity can tolerate small amounts of cross-contact with gluten.
When selecting cashews for a gluten sensitivity diet:
- Opt for major trusted brands who thoroughly clean equipment and facilities
- Look for packages labeled gluten-free for added assurance
- Call manufacturers directly if concerned and ask about testing
- Only purchase cashews processed in dedicated gluten-free facilities if highly sensitive
Monitor symptoms and avoid any brand that causes a reaction. Be extra cautious when purchasing cashews from bulk bins.
Tips for Incorporating Cashews into a Gluten-Free Diet
Here are some helpful tips for safely adding cashews to your gluten-free diet:
- Read labels carefully – Check for any allergen warnings related to gluten or wheat.
- Look for seals – Opt for brands marked gluten-free that display certification seals like GFCO or Certified Gluten-Free.
- Contact companies – Don’t hesitate to call or email manufacturers and ask about gluten testing procedures if information is unclear.
- Buy in bulk – Only purchase cashews from bulk bins at stores with strict gluten-free practices and prevention of cross-contamination.
- Store properly – Keep cashews in sealed containers after opening to prevent accidental gluten exposure from other foods.
- Avoid wheat flour dusting – Some cashews are dusted with wheat flour during processing – choose un-dusted varieties.
Being vigilant about sourcing and label reading ensures you can safely benefit from the nutrition and versatility of cashews on a gluten-free diet.
The Bottom Line
Cashews are a naturally gluten-free tree nut that make an excellent addition to a gluten-free diet. They provide a wide range of nutrients and health benefits and can be used in many gluten-free recipes.
Those with celiac disease or gluten sensitivity should select major brand cashews that are labeled gluten-free and processed in dedicated facilities to avoid cross-contact with gluten. When sourced carefully, cashews are a safe, healthy, and delicious gluten-free food with lots of culinary uses.
| Type of Diet | Can Eat Cashews? |
|---|---|
| Gluten-free | Yes, if uncontaminated |
| Keto | Yes, in moderation |
| Paleo | Yes, in moderation |
| Vegetarian/Vegan | Yes |
