One reason may be that cashews are calorie-dense, which can make people assume they automatically cause weight gain. But eating a food that contains calories does not mean that food inevitably leads to weight gain. Portion size and the overall balance of a person’s diet matter far more. A small handful of unsalted cashews can provide useful nutrients while still fitting comfortably into many healthy eating patterns.

There are, however, some people who genuinely need to be cautious. Anyone with a tree-nut allergy should avoid cashews because they can trigger a serious allergic reaction. Large portions may also cause bloating or digestive discomfort in people with sensitive stomachs. People who are prone to certain types of kidney stones may need to moderate their intake because cashews contain oxalates. These exceptions are important, but they don’t make cashews dangerous for everyone.

There’s also a common misunderstanding surrounding the word “raw.” Truly raw cashews naturally contain compounds that can be irritating or toxic, which is why commercially sold cashews undergo processing before reaching consumers. The cashews labeled “raw” in stores have generally been treated to make them safe to eat. In other words, the cashews sitting in a typical grocery store aren’t the same as an untreated cashew straight from the plant.

For most people, cashews don’t deserve the frightening reputation created by viral headlines. They don’t automatically cause weight gain, and they aren’t inherently bad for the heart. Like any calorie-dense food, moderation matters, but a small portion of unsalted cashews can be a satisfying source of healthy fats, minerals, protein, and fiber. The real lesson is simple: before believing a dramatic food warning, look beyond the headline. Sometimes the truth is much less scary—and much more nutritious.