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https://www.bluecircle.foundation/food/20gram-cashew

20gram cashew

CARBS

PROTEINS

FATS

12g

Cashews are a moderate carbohydrate nut, suitable in small quantities for a low-carb diet for diabetes management.

Quantity: 20g

Glycemic Index: 25

Glycemic Load: 2.25

Fiber: 1g

Key Nutrients: Magnesium, Zinc, Iron

Health Impact: Cashews have a moderate impact on blood sugar due to their carbohydrate content, but their fat content can help moderate insulin response and digestion time.

💉 Suggested Bolus

Consider a smaller bolus due to the fat content which slows digestion.

🍽️ 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 fat content of cashews.
Cheese Platter – Low in carbohydrates and high in fat, aiding in sustained energy without 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 cardiovascular health and blood sugar control.
Beef Jerky – Low in carbs and high in protein, providing a satiating snack option with minimal impact on 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 in people with diabetes.
Pecans – Lower in carbs and provide antioxidants that are beneficial for metabolic health.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar due to low carb content and high fat.
30–60 min: Slight increase in blood sugar may occur, moderated by the fat content.
2–3 hr: Blood sugar levels should remain stable, with no significant spikes.

“Many in the low-carb diabetes community find that incorporating nuts like cashews into their diet helps manage hunger without causing significant blood sugar spikes, especially when combined with other low-carb, high-fat foods.”
— BCDF community member

🧠 Lowering Impact Tip

Consume cashews with a source of protein or healthy fat to slow glucose absorption.

🤔 FAQs about 20gram cashew

How many cashews can I eat without spiking my blood sugar?

Portion control is key; typically, a small handful (about 20 grams) should not significantly impact blood sugar levels.

Are cashews good for every diabetic?

Individual responses can vary. It's important to monitor your own blood sugar response with a glucose meter when trying new foods.

Can eating cashews help with diabetes management?

Yes, due to their low carb content and healthy fats, cashews can be a part of a balanced diet to help manage diabetes.

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