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Cashews
CARBS
27 g
PROTEINS
18 g
FATS
44 g
Quantity: 100 g
Glycemic Index: 25
Glycemic Load: 3
Fiber: 3 g
Key Nutrients: Magnesium, Copper, Zinc
Health Impact: Cashews have a moderate glycemic index but a low glycemic load, indicating a slower and smaller impact on blood sugar levels. However, their higher carb content compared to other nuts means they should be consumed cautiously by individuals managing diabetes.
💉 Suggested Bolus
If using insulin, consider a split or extended bolus to manage the slower digestion and absorption due to the fat content.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, helping to slow digestion and prevent blood sugar spikes.
- Chia Seed Pudding – Rich in fiber and omega-3 fatty acids, aiding in blood sugar control and satiety.
🍽️ Best Paired With (Non Veg)
- Grilled Salmon – Provides a high-quality protein source and omega-3 fatty acids, supporting overall blood sugar management.
- Chicken Stir Fry with Vegetables – Offers a balanced meal with protein and fiber to help moderate 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 managing diabetes.
⏱ 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 the natural sugars and carbs in cashews.
- 2–3 hr: Blood sugar levels should stabilize due to the high fat and protein content in cashews.
— BCDF community member
🧠 Lowering Impact Tip
Consume cashews in small quantities, preferably with a source of protein or healthy fat to slow the absorption of carbohydrates.
🤔 FAQs about Cashews
How many cashews can I eat without affecting my blood sugar?
It's best to limit to a small handful (about 1 ounce) to avoid potential blood sugar increases.
Are cashews good for every type of diabetes?
Cashews can be included in a diet for type 2 diabetes, but should be consumed in moderation due to their carb content.
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