Do cashews raise blood sugar?
The present state of research indicates that cashews do not raise the blood sugar.
Cashew nuts are a popular snack. They are known for their taste and health benefits.
Consumption of cashew nuts by people with diabetes mellitus type 2 does not increase their blood glucose [1]. However, cashew nuts can influence the insulin levels in people with diabetes. This reduction does not impact the blood sugar levels [2].
Additionally, cashew consumption does not impact the glucose fasting levels [3].
Composition of cashews
Cashews are a rich source of various nutrients. These include:
Fat
The major component of cashews is fat. It accounts for nearly half of the weight of a nut. Around 80% of the fats found in cashews are unsaturated fatty acids. The rest are saturated fatty acids [4].
Proteins
Proteins are the second most common component in cashews. Around 20% of the total weight of a nut is protein [4].
The amino acids found in cashews are healthy and well-balanced, meeting the recommendation of the WHO [5].
Carbohydrates
Carbohydrates make up another 20% of the cashew nut. Among them are also some dietary fibers [4].
Vitamins and minerals
Cashews also contain vitamins and minerals. The most abundant vitamin in cashews is vitamin E. Hundred grams of cashews cover one-third of the daily recommended dose of 15 mg [4, 6].
Cashews also have minerals like potassium, phosphorus, chlorine, and magnesium [4, 7].
Bioactive compounds
Cashew nuts contain also bioactive compounds like tannins, flavonoids, and phenolic compounds [8, 9].
Are cashews safe for diabetics?
Yes, cashews are safe for people with diabetes. Eating these nuts can be a healthy enrichment of the diet.
However, cashews have a lot of fat, making them high in calories. While they are generally safe, people with diabetes should eat them in moderate amounts. High consumption of cashews can lead to weight gain.
Moderate amounts of cashews can have a healthy influence on diabetes. A consumption of 30 grams of cashews daily for three months can lead to an increase in HDL and lower systolic blood pressure [1, 2].
HDL is the healthy cholesterol. It is responsible for transporting the cholesterol back to the liver. This lowers the cardiovascular risk. Diabetes itself is a risk factor for cardiovascular disease. Thus, keeping the risk as low as possible is important.
Also, lower systolic blood pressure in people with diabetes can lower the potential risk of cardiovascular diseases.
Additionally, eating cashew nuts does not change the body composition or glycemic indices [3].
Can cashews worsen diabetes?
No, there is no scientific evidence of cashews worsening diabetes. Research indicates quite the contrary.
Cashew nuts can better diabetes and lower some risks. For example, cashews lower the cardiovascular risk [2].
Among the benefits cashews have is a positive impact on the cholesterol balance. They increase the good cholesterol HDL [1].
How many cashews can I eat daily with diabetes?
Everyone is different. Many factors, such as weight and metabolic rate, influence thethe recommended food amounts.
However, generally, studies indicate that a moderate amount, which is approximately 30g daily, is the most beneficial. A moderate amount can also be described as a little less than a handful.
This quantity of cashews is proven to improve cholesterol and decrease blood pressure [1].
Do cashews cause any harm?
Cashews are generally safe and healthy. However, there are a few potential risks.
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Interestingly, cashew nuts cause severe allergic reactions more frequently than peanuts [12].