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https://www.bluecircle.foundation/food/soaked-cashews

Soaked cashews

CARBS

9 grams

PROTEINS

5 grams

FATS

12 grams

Soaked cashews are a moderate-carb nut, suitable for a diabetes-friendly diet when consumed in controlled portions.

Quantity: 28 grams (about 18 nuts)

Glycemic Index: Low

Glycemic Load: Low

Fiber: 1 gram

Key Nutrients: Magnesium, Zinc, Iron

Health Impact: The moderate carb content and presence of fats and proteins can help in managing blood sugar levels by slowing down digestion and reducing insulin spikes.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion of fats.

🍽️ Best Paired With (Veg)

Avocado Salad – High in healthy fats and fiber, helping to slow carbohydrate absorption and stabilize blood sugar.
Grilled Tofu – Provides a high-protein addition with minimal carbs, supporting blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Lean protein helps moderate blood sugar levels without adding excess carbohydrates.
Baked Salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.

🥄 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 – They have a lower glycemic index, helping to maintain steadier glucose levels.

⏱ 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 slow digestion of fats and proteins.
2–3 hr: Blood sugar levels should remain stable due to the high fat and moderate protein content.

“Many in the low-carb community find that incorporating nuts like soaked cashews into their diet helps manage hunger without causing significant spikes in blood sugar, making them a preferred snack.”
— BCDF community member

🧠 Lowering Impact Tip

Pair with a source of protein or healthy fats to slow glucose absorption.

🤔 FAQs about Soaked cashews

How many soaked cashews can I eat in a day?

It's best to limit to a small handful (about 1 ounce or 28 grams) to avoid excessive calorie intake while managing carbs.

Are soaked cashews better than roasted for blood sugar control?

Soaking can reduce phytates, which may enhance mineral absorption without affecting blood sugar levels significantly compared to roasted.

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