Download the Full Metabolic Intelligence Report (PDF)
100 gram cashew
CARBS
30 grams
PROTEINS
18 grams
FATS
44 grams
Quantity: 100 grams
Glycemic Index: 25
Glycemic Load: 8
Fiber: 3 grams
Key Nutrients: Magnesium, Iron, Zinc
Health Impact: Cashews have a moderate glycemic load and can cause blood sugar levels to rise if consumed in large quantities. Their fat content can help moderate blood sugar spikes.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if consuming a larger portion, to manage the slower digestion of fats and proteins.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, helping to further stabilize blood sugar levels.
- Grilled Tofu – Provides a high-protein, low-carb option that complements the nutritional profile of nuts.
- Cheese Platter – Adds protein and fat, which can help minimize any potential blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Lean protein source that helps balance the meal without adding extra carbs.
- Salmon Fillet – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.
- Beef Steak – Provides a substantial amount of protein and fats, which can help slow digestion and stabilize glucose levels.
🥄 Smart Substitutes
- Almonds – Lower in carbs and higher in fiber, which may help better manage blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids which can improve heart health without spiking blood sugar.
- Pecans – Lower in carbs than cashews and provide antioxidants that are beneficial for metabolic health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as nuts generally have a low glycemic index.
- 30–60 min: Slight increase in blood sugar due to some carbs in cashews but moderated by their fat and protein content.
- 2–3 hr: Blood sugar levels should stabilize due to the high fat and moderate protein content in cashews.
— BCDF community member
🧠 Lowering Impact Tip
Consume in small portions or pair with a source of protein or healthy fats to slow glucose absorption.
🤔 FAQs about 100 gram cashew
How many cashews can I eat without affecting my blood sugar?
It's best to limit to a small handful (about 15-20 nuts) to avoid excessive carb intake.
Are cashews keto-friendly?
Cashews are higher in carbs than other nuts, so they should be consumed in moderation on a keto diet.
Can eating cashews help with diabetes management?
Yes, when eaten in moderation, the fat and protein in cashews can help manage blood sugar levels.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.