Cashews in India are a popular snack, loved for their creamy texture and mild, buttery taste. But for people with diabetes, every bite matters-especially when it comes to controlling blood sugar. So, the big question is: Are cashew nuts good for diabetics? Let’s dive into what science has to say.
Nutritional Overview of Cashew Nuts
Before we get into the studies, here's a quick look at what cashews offer:
Low glycemic index (GI): Cashews have a GI of around 25, which means they cause a slower, more stable rise in blood sugar.
Rich in healthy fats: Mainly monounsaturated fats, which support heart health.
Contains magnesium, zinc, fiber, and protein: All essential for blood sugar regulation.
What Research Says
1. Cashews May Improve Insulin Sensitivity
A 2018 study published in The Journal of Nutrition found that replacing some carbohydrates with Dry Fruit Market in the diet of type 2 diabetics led to a modest improvement in insulin sensitivity and LDL cholesterol levels. This suggests cashews might play a beneficial role in managing both blood sugar and heart health—two major concerns for diabetics.
Reference: Mah, E. et al. (2018). "Cashew nut consumption reduces total and LDL cholesterol: A randomized, controlled-feeding trial."
2. Cashew Extracts and Blood Sugar Control
Animal studies have also suggested that cashew nut extracts may help regulate blood sugar. For instance, a study published in Molecular Nutrition & Food Research (2010) found that compounds in cashew nut paste extract stimulated glucose uptake in muscle cells—similar to the action of insulin.
While promising, these effects were noted in lab conditions and animal models. Human trials are still needed to confirm real-life benefits.
3. Nuts as a Whole Are Beneficial for Diabetics
Even if cashew-specific research is limited, multiple studies support the idea that nuts in general (including cashews) are associated with better diabetes outcomes:
A study in Diabetologia (2019) showed that higher nut consumption was linked to lower risk of heart disease in people with type 2 diabetes.
Another 2011 study found that replacing carbs with mixed nuts improved glycemic control and lipid profiles.
Are There Any Risks?
Cashew nuts are healthy—but portion control is crucial. They're calorie-dense, and eating too many can contribute to weight gain, which worsens insulin resistance. Also:
Avoid salted or sugar-coated cashews – excess sodium and sugar are harmful.
Stick to raw or dry-roasted, unsalted varieties.
A safe portion for diabetics: About 15–20 cashew nuts (1 ounce) per day.
Final Verdict: Are Cashew Nuts Good for Diabetics?
Research suggests that Roasted cashew nuts, like other tree nuts, can be a smart addition to a diabetic diet due to their low glycemic index, healthy fats, and nutrient density. They may help with blood sugar control and reduce cardiovascular risk. However, more direct human studies are needed to draw strong conclusions.