Are Cashews Good for Diabetics?

If you have diabetes, you may be wondering whether cashews are a good snack choice. Nuts are often recommended for blood sugar control, but do cashews offer the same benefits? Or should diabetics avoid them?

In this article, we’ll break down:
✅ The nutritional profile of cashews
✅ How cashews affect blood sugar
✅ Their benefits and potential risks for diabetics
✅ How many cashews diabetics can eat
✅ The best nuts for diabetes

Let’s get started!

Nutritional Profile of Cashews

Cashews are nutrient-dense and offer several essential vitamins and minerals that can benefit diabetics.

1 oz (28g) of Cashews Contains:

📌 Key Takeaway: Cashews are a good source of healthy fats, protein, and essential minerals but contain more carbs than other nuts.

Do Cashews Affect Blood Sugar?

Cashews have a low glycemic index (GI), meaning they do not cause rapid blood sugar spikes.

Cashew Glycemic Index

• GI of Cashews = 22 (Low GI)
• For comparison:
  • Peanuts: 14
  • Almonds: 0
  • White Bread: 70+

Since cashews have some carbohydrates, they can impact blood sugar more than lower-carb nuts like almonds or walnuts. However, when eaten in moderation, they provide steady energy without spiking glucose levels.

📌 Key Takeaway: Cashews have a low GI and won’t cause rapid blood sugar spikes, but they contain more carbs than other nuts.

Health Benefits of Cashews for Diabetics

1. Cashews May Help Lower Blood Sugar

Cashews contain healthy fats and fiber that slow digestion and help regulate blood sugar levels.

🔹 A study published in 2018 found that consuming cashew extract improved insulin sensitivity in people with type 2 diabetes. (Source)

🔹 Cashews are also high in magnesium, which plays a key role in insulin function and blood sugar control.

2. May Improve Heart Health (Important for Diabetics)

People with diabetes are at a higher risk of heart disease. Cashews contain:
✔ Healthy monounsaturated fats – Help lower bad cholesterol (LDL)
✔ Magnesium & potassium – Regulate blood pressure
✔ Antioxidants – Reduce inflammation

💡 Fun Fact: A 2020 study showed that nut consumption was linked to a lower risk of heart disease in diabetics. (Source)

3. Supports Weight Management

🔹 Despite being high in calories, nuts help control hunger and prevent overeating.
🔹 Eating cashews in moderation can support weight loss—a key factor for better blood sugar control.

💡 Tip: Pair cashews with protein (like yogurt) or fiber-rich foods (like vegetables) to stay full longer.

4. May Help Lower Blood Pressure

High blood pressure is common in diabetics. Cashews contain:

• Potassium – Helps regulate blood pressure
• Magnesium – Reduces hypertension
• Healthy fats – Improve circulation

A study found that eating one serving of cashews daily was linked to lower blood pressure in people with type 2 diabetes. (Source)

📌 Key Takeaway: Cashews support heart health, weight loss, and blood pressure control, all of which benefit diabetics.

Potential Risks of Eating Cashews for Diabetics

1. Cashews Are Higher in Carbs Than Other Nuts

Cashews contain more carbs than almonds, walnuts, or pecans. If eaten in large amounts, they could impact blood sugar.

Carb Comparison (Per 1 oz/28g Serving):

• Cashews: 9g carbs
• Almonds: 6g carbs
• Walnuts: 4g carbs
• Pecans: 4g carbs

💡 Tip: Stick to small portions (10-18 cashews) to keep carbs in check.

2. Cashews Are High in Calories

While cashews are nutritious, eating too many can lead to weight gain, which can worsen insulin resistance.

💡 Tip: Limit intake to 1 ounce per day (about 18 cashews).

3. Avoid Salted or Sugar-Coated Cashews

🚫 Salted cashews can raise blood pressure
🚫 Honey-roasted or caramelized cashews contain added sugar

💡 Best Option: Choose raw or dry-roasted cashews with no added salt or sugar.

How Many Cashews Can a Diabetic Eat Per Day?

Most health experts recommend diabetics eat 1 ounce of cashews per day, which is:

✔ About 18 cashews
✔ 160 calories
✔ 9g carbs, 5g protein, 12g fats

📌 Key Takeaway: Stick to a handful (about 18 cashews) per day to get the benefits without affecting blood sugar too much.

Best Nuts for Diabetes (Ranked)

While cashews are a good option, here are some even better nuts for diabetics:

📌 Best Choice: Almonds & walnuts are the best for diabetes & blood sugar control.

Real-Life Scenario: Ananya’s Journey with Cashews

Ananya, a 38-year-old woman from Chennai, was diagnosed with Type 2 diabetes two years ago. She struggled with controlling her blood sugar levels despite following a healthy diet. After consulting with her doctor and a nutritionist, she began incorporating nuts like cashews into her daily diet. Ananya replaced sugary snacks with a small handful of cashews in the afternoon. Over time, she noticed improvements in her blood sugar levels and felt more energized throughout the day. Her doctor praised her for making this positive change and encouraged her to continue with this healthy snack choice.

Ananya’s story highlights how simple dietary changes, such as adding nuts like cashews to the diet, can have a positive impact on blood sugar control and overall health.

Expert Contributions: Dr. Rajesh Kumar on Cashews and Diabetes

Dr. Rajesh Kumar, a well-known endocrinologist based in Mumbai, shares his thoughts on the role of nuts in diabetes management. “Nuts like cashews are a great addition to a diabetic-friendly diet due to their low glycemic index, healthy fats, and magnesium content. They provide essential nutrients without causing significant blood sugar spikes. However, it’s important to consume them in moderation, as they are calorie-dense,” he explains.

Dr. Kumar also emphasizes the importance of balancing cashews with other nutrient-rich foods and not relying solely on them for blood sugar control. “Cashews should be part of a well-rounded diet that includes vegetables, whole grains, and lean proteins,” he adds.

Recommendations Grounded in Proven Research and Facts

Based on expert advice and research, here are some recommendations for incorporating cashews into a diabetes-friendly diet:

1. Moderation is Key

Cashews are calorie-dense, so it’s important to eat them in moderation. A small handful (about 1 ounce or 28 grams) is a reasonable serving size. Eating too many nuts can contribute to excess calorie intake, which can lead to weight gain. Stick to a moderate portion as part of a balanced meal or snack.

2. Choose Unsalted Cashews

To avoid consuming excess sodium, choose unsalted cashews. Too much salt can contribute to high blood pressure, which is a concern for people with diabetes. Unsalted cashews provide all the benefits without added sodium.

3. Combine with Other Healthy Foods

For better blood sugar control, combine cashews with other foods that are high in fiber and protein, such as vegetables, legumes, or whole grains. Pairing cashews with fiber-rich foods helps slow the absorption of sugar into the bloodstream, providing a more steady release of energy.

4. Monitor Blood Sugar Levels

If you are newly incorporating cashews into your diet, it’s a good idea to monitor your blood sugar levels regularly to see how your body responds. This will help you understand how different foods, including nuts, affect your glucose levels and help you make informed decisions about your diet.

Factual and Reliable Information

According to the American Diabetes Association, nuts are an excellent snack option for people with diabetes due to their high content of healthy fats, fiber, and protein. Cashews, in particular, have a low glycemic index, meaning they have a minimal impact on blood sugar when consumed in moderation. Additionally, the magnesium content in cashews can help improve insulin sensitivity, a key factor in managing Type 2 diabetes.

FAQs About Cashews and Diabetes

1. Do cashews raise blood sugar?

Cashews have some carbohydrates but have a low glycemic index. If eaten in moderation, they won’t spike blood sugar.

2. How many cashews can a diabetic eat per day?

A diabetic can safely eat 1 ounce (about 18 cashews) per day.

3. Are cashews better than almonds for diabetics?

Almonds have fewer carbs and more fiber, making them slightly better for blood sugar control.

4. Are salted cashews bad for diabetics?

Yes, salted cashews can raise blood pressure. Always opt for unsalted or raw cashews.

5. Can diabetics eat cashew butter?

Yes, but choose unsweetened cashew butter with no added sugar.

Final Thoughts: Are Cashews Good for Diabetics?

✅ Yes, in moderation! Cashews are nutritious, low GI, and heart-healthy, making them a good snack for diabetics.
🚫 However, they are higher in carbs than other nuts, so portion control is key.

👉 Stick to 1 ounce (18 cashews) per day and choose unsalted, raw, or dry-roasted options.