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Are Cashews a Healthy Nut For Diabetes? Are they too high In Calories?



A good diet and a healthy lifestyle are important factors in sustaining one's overall health. A healthy diet is one of the most important ways by which an individual with diabetes can control his/her blood sugar levels, thereby reducing the risk of complications.


Nutritionists recommend adding nuts to the diet as they are an excellent source of protein and fiber.


So Is Cashew Nut Rich Enough? Is It Safe For Diabetics To Eat It? Is The Cashew Nut Beneficial To Diabetics?


According to research, eating tree nuts like almonds, cashew nuts, and walnuts on a daily basis can lower the chance of acquiring Type 2 diabetes.


Cashew nuts (Kaju) are kidney-shaped seeds that are popular in India as a snack (whole), in gravies (powdered), and in sweets and desserts. Cashew nuts contain high levels of beneficial fats, the consumption of which can raise the good cholesterol and reduce the bad cholesterol levels, and thereby reduce the risk of heart disease. Cashew nuts have a glycemic index of 22. 28 g of cashews provide approximately 9 g of carbohydrates, 5 g of protein, 12 g of fats, and 1 g of fiber. 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.


Advantages of Cashew Nut for Diabetes

According to a study, cashew nuts and diabetes have a positive connection. Cashews can help people with Type 2 diabetes lower their risk of cardiovascular disease. It helps to decrease blood pressure and raise HDL cholesterol levels. Furthermore, there is no proof that cashew nuts have a negative impact on blood glucose levels or weight.


Cashew nuts have a high-fat content, which is good for heart health and sugar control. It helps in lowering insulin levels and protecting from Type 2 diabetes.


Ways To Consume Cashew Nut

Cashew nuts are versatile nuts that can be eaten in a variety of ways.

  • Cashew nuts can be used to make dairy-free cheese.

  • Honey-roasted cashews with coconut spread are a wonderful and guilt-free sweet treat.

  • 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 Often Should You Eat?

Cashew nuts are high in protein and healthy fats, both of which are good for the heart. They can be consumed at any time. However, it is best to consume them in the evening as they boost energy and immunity while also serving as a tasty snack. It is okay to eat about 10-15 cashew nuts every day.


Risks Over Consumption Of Cashew Nut

Cashews have a high oxalate content, which can lead to health problems such as kidney stones. Hence, it is crucial not to consume more than an ounce daily. It may be beneficial to consume it with milk as the calcium can potentially reduce oxalate absorption. Cashew nuts are high in calories, and consuming too many of them can cause weight gain, constipation, and joint swelling, especially in diabetics.

Pro tip: It is preferable to roast the cashews rather than eat them raw. This not only tastes better but is safer as it removes urushiol/ harmful toxins.


Cashews Are A Diabetic-Friendly Nut

To conclude, cashews are extremely healthy due to their high vitamin and mineral content. Hence, it is the time for us to discard the old beliefs and include cashew nuts among the nuts in a diabetic diet, as well as in the diets of persons suffering from heart disease or high blood pressure. However, moderation is the key.



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