This translates to over 80% of the recommended daily intake for an average adult. Read more about it in the article Can You Eat Cashews With Diabetes?Ĭashews are a good source of magnesium, providing 292 mg of the mineral for every 100 g. A serving of 50 g of cashews has a glycemic load of 3-4, while a 1 oz serving (28.35 g) has a glycemic load of only 2. For example, a serving of 100 g has a glycemic load between 6-8 (calculated for the lowest GI and highest GI respectively). The glycemic load of cashews is low and varies slightly depending on serving size. The glycemic load (GL) is a scale that estimates how fast a serving of a food raises blood sugar levels, based on its carbohydrate content. This makes them a low-glycemic food and means they have minimal effects on blood sugar, which is good for you if you have diabetes.Ģ) Low glycemic load: 6-8 (for 100 g), 3-4 (for 50 g), 2 (for 1 oz) The glycemic index of cashews is estimated to be between 21-27, which is a low score. The glycemic index (GI) is a scale that measures how fast the carbohydrates in a food raise blood sugar. And although eating them doesn’t cure diabetes, the health benefits they offer actively contribute to better weight management and blood sugar control for better overall health. This further helps prevent side effects that arise from an increased intake of salt, sugar and fat (used for roasting). In order to best enjoy the health benefits of cashews for diabetes, choose raw, unsalted, unsweetened options. Preferably not every day and not every other day either – this at least allows for variety in one’s diet.Įating cashews daily with diabetes is not good for you because, over time, it promotes weight gain which affects multiple aspects of diabetic health, from cardiovascular health to blood sugar metabolism. Because of their naturally high fat content (43 g of fat per 100 g, 12-13 g of fat per oz) and, consequently, high energetic value (553 kilo-calories per 100 g, 157 kcal per oz), cashews are best enjoyed infrequently, 2-3 times a week tops. The only condition however is to maintain a modest intake: small servings of the likes of 1 oz, preferably no more than 1 serving a day. Generous amounts of magnesium for blood sugar control, B vitamins for nerve health and vitamin E, zinc and healthy fatty acids for skin benefits and improved wound healing all recommend cashews for consumption in diabetes. Just as important, cashews nutrition is supportive of good diabetes management. This alone makes them a good food choice for diabetes. Like most nuts and seeds, they have a low glycemic index score and a low glycemic load, meaning they have minimal effects on blood sugar. Not many people know that cashews hold several fantastic health benefits specifically for diabetes.

Eating cashew fruit