Download the Full Metabolic Intelligence Report (PDF)
100gram cashew
CARBS
30g
PROTEINS
18g
FATS
44g
Quantity: 100g
Glycemic Index: 25
Glycemic Load: 8
Fiber: 3g
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 insulin response and digestion time.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if consuming as part of a mixed meal to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, helping to further stabilize blood sugar levels.
- Chia Pudding – Low in carbs and high in fiber, providing a sustained energy release without a blood sugar spike.
🍽️ Best Paired With (Non Veg)
- Grilled Salmon – Rich in omega-3 fatty acids and protein, supporting heart health and blood sugar control.
- Chicken Caesar Salad (no croutons) – High in protein and low in carbs, ideal for maintaining stable blood sugar 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 contain healthy fats and protein that do not cause immediate blood sugar spikes.
- 30–60 min: Slight increase in blood sugar may occur due to the low but present carbohydrate content.
- 2–3 hr: Blood sugar levels should stabilize due to the high fat and protein content, which slows overall digestion.
— BCDF community member
🧠 Lowering Impact Tip
Consume in small portions, ideally paired with a source of protein or healthy fats to slow glucose absorption.
🤔 FAQs about 100gram cashew
How many cashews can I eat without spiking my blood sugar?
It's best to limit to a small handful (about 10-15 nuts) to avoid potential blood sugar spikes, especially if you are sensitive to carbs.
Are cashews good for every type of diabetes?
Cashews can be included in a diabetic diet, but portion control is crucial due to their carb content. Always monitor your blood sugar response.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.