Is Cashew Nut Good For Diabetes?? Too High In Calories??

Cashew Nuts: Nutritional Profile

Cashew nuts (Kaju) are kidney-shaped seeds that are commonly used in India as a snack (whole), in powdered form to make gravies, or in sweets and desserts. The glycemic index score of cashew nut is 22. Cashews are low in carbohydrates and rich in healthy fats. 28 g of cashews provide approximately 9 g of carbohydrates, 5 g of protein, 12 g of fats, and 1 g of fiber.
The fat present in cashews is oleic acid, which increases the HDL (good cholesterol). In addition, cashew nuts are a rich source of copper, manganese, magnesium, vitamins, minerals, and antioxidants that are good for brain health, bone health, and immunity.

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Advantages Of Cashew Nut for Diabetes

A study has demonstrated that cashew nuts and diabetes have a positive connection. Cashews are effective in reducing the risk of cardiovascular diseases for those with Type 2 diabetes. It lowers blood pressure and helps boost the HDL cholesterol level. Furthermore, there is no evidence of the negative impact of cashew nuts on glucose level and weight. 

The fat content in cashew nuts is beneficial for heart health and controlling sugar spikes. It helps in lowering insulin levels and protecting from Type 2 diabetes.

Ways To Consume Cashew Nut

Cashew nuts are versatile nuts and the best ways to consume them are:
Dairy-free cheese can be made using cashew nuts.
Honey roasted cashews with coconut spread will be a delicious and guilt-free sweet treat for you.
It can be added to salads, yogurt, oatmeal, or desserts.
Cashew milk and cashew butter are a substitute for dairy products.

How Much and How Frequently to be Consumed?

Cashew nuts are a good source of protein and healthy fat that are beneficial for the heart. They can be consumed at any time. However, it is best to consume them in the evening as they boost stamina and immunity as well as a good snack option. It is safe to consume approximately 10 cashew nuts daily.

Risks Over Consumption Of Cashew Nut

Cashews have a relatively high oxalate content, which can cause health issues like kidney stones. Hence, it is crucial not to consume more than an ounce daily. Consuming it with milk may be beneficial as the calcium can potentially reduce oxalate absorption.

Cashew nuts are high in calories, and excessive consumption can lead to weight gain, constipation, and swelling of joints, especially in diabetic people.

Pro tip: It is better to roast the cashews instead of eating them raw. This not only tastes better but is safer as it removes urushiol/ harmful toxins.

Other Health Benefits of Cashew Nuts

• The antioxidants present in the cashew nuts may reduce the risk of cancer.
• Diet, including nuts, may help to reduce the risk of weight gain.
• Cashew nuts are a rich source of copper and magnesium that help in strengthening bones.
• Cashews are healthy for the skin and hair.
• They are very good for heart health and may help reduce blood pressure.