Cashews and Blood Sugar: Understanding the Impact on Diabetes Management

Nuts are small but mighty, packed with a ton of nutrients that have been shown to improve health, including blood sugar. Cashews don’t get as much attention as other nuts do–like almonds, hazelnuts, and pistachios–but they should! Especially when it comes to their health benefits for diabetes management. In this article, we’ll cover everything you need to know about cashews and your blood sugar, including their benefits, recommended serving sizes, and ways to enjoy them. 

Nutritional Profile of Cashews

Cashews are loaded with fiber, healthy fats, protein, and vitamins and minerals, including magnesium. They’re also low in sugar and carbs. A 1-oz (28 grams) serving of dry-roasted cashews without added salt provides:¹

• Calories: 163
• Total Carbohydrates: 9 g
• Dietary Fiber: 1 g
• Total Sugars: 1 g
• Protein: 4 g
• Total Fat: 13 g
• Saturated Fat: 3 g
• Sodium: 5 mg
• Vitamin K: 10 mcg
• Phosphorus: 139 mg
• Magnesium: 74 mg
• Zinc: 2 mg

Cashews' Effect on Blood Sugar Levels

If you’re watching your blood sugar, you may be wondering how nuts will affect your blood sugar. Many studies suggest that nuts may be beneficial in the prevention and management of type 2 diabetes, but what about cashews specifically?² 

Because of their nutrient profile, cashews are among the best nuts because they can positively impact blood sugar levels in people with and without diabetes. Their protein, fiber, and fat content help slow digestion and prevent blood sugar spikes. What’s more, adding cashews to a meal may reduce the overall glycemic load of the meal, which can keep blood sugar levels stable.²

In 2019, researchers investigated the effects of daily cashew consumption on markers of oxidative stress, insulin, and cholesterol in patients with type 2 diabetes. Participants who consumed 10% of their daily calories from cashews had lower serum insulin levels and lower oxidative stress markers compared to those who followed a standard diabetic diet without cashews.³

These results suggest that adding cashews to a healthy diet as part of a diabetes management plan may improve insulin resistance. 

Health Benefits of Cashews for Individuals with Diabetes

Improved Cholesterol

In addition to improved blood sugar levels and insulin sensitivity, eating cashews may also lead to better heart health by improving LDL and HDL cholesterol levels. Cashews are rich in heart-healthy mono- and poly-unsaturated fats (like omega-3 fatty acids). Remember that study where people with type 2 diabetes consumed 10% of their daily calories from cashews? Participants also had improved cholesterol levels compared to people who didn’t eat cashews.³

Better Blood Pressure

Diabetic patients often have high blood pressure, but when it comes to eating cashews and improving blood pressure, research yields mixed results. One meta-analysis showed that consuming cashews may improve blood pressure, particularly systolic blood pressure (the top number).⁴ Other studies reported minimal changes in blood pressure.⁵ These mixed results suggest that while cashew nut consumption may reduce systolic blood pressure in certain populations, specifically those with type 2 diabetes, the overall impact on blood pressure can vary.

May Promote a Healthy Weight

Adding nuts to your diet may also help with weight management. If you’ve been avoiding nuts because of their high fat and high calorie content, there are two reasons you might want to reconsider. Cashews (and nuts in particular) are high in fiber and dietary fat, which are incredibly satiating, so you only need a small serving to feel full and satisfied. Additionally, research shows that we might not absorb all their calories when we eat cashews.⁶ That’s because their fiber is believed to trap some of their fat, which might carry it out of your body during digestion.

Source of Antioxidants

Cashews are an excellent source of antioxidants, including flavonoids and polyphenols.⁷ These powerful plant compounds fight inflammation and oxidative stress, risk factors for insulin resistance and type 2 diabetes. These antioxidants can prevent and manage chronic diseases like type 2 diabetes, heart disease, and cancer. Cashews also contain the antioxidant mineral zinc, which plays an important role in immunity. 

Whether they lower cholesterol, improve blood pressure, or aid in weight management, cashews are a worthy addition to your diabetes management plan. 

Recommended Serving Sizes and Consumption Tips

Cashew nuts are low-carb, nutrient-dense powerhouses, but they are also calorically dense. While there are many health benefits to be had from eating cashews, eating them in moderation as part of a balanced diet is key. 

A typical serving is about 1 ounce (28 grams), which equals roughly 18-20 whole cashews. This provides approximately:¹

• 150-160 calories
• 12 grams of fat (mostly heart-healthy mono- and polyunsaturated fats)
• 8-9 grams of carbohydrates
• 1 gram of fiber
• 5 grams of protein

Signos recommends aiming for this 1-oz portion of cashews as part of a meal or snack. Their low-carb content should have little impact on blood sugar when eaten in moderation, but overdoing it could lead to unintended weight gain and reduced insulin sensitivity over time. 

How to Enjoy Them

• Pair with protein and fiber. Combine cashews with a low-GI food like Greek yogurt or an apple to slow digestion and stabilize blood sugar. For example, sprinkle a tablespoon of chopped cashews (about 8-10 nuts) over yogurt.
• Add them to meals. Sprinkle unsalted roasted cashews into salads, oatmeal, and grain bowls.
• Use them as a dairy-free substitute. Blend cashews into a creamy sauce (cashew cream with garlic and lemon) to replace higher-carb creamy dressings.
• Pair them with dark chocolate. If you have a sweet tooth, pair cashews with dark chocolate for a blood sugar-friendly treat. 

Precautions and Considerations

While cashews offer many health benefits, especially for people with type 2 diabetes, you should avoid them if you’re allergic to tree nuts. Cashews are also high in oxalates, which may lead to kidney stones.⁸ 

While there is no research to suggest any food-drug interaction between cashews and diabetes medications, it’s always a good idea to talk to your doctor or a registered dietitian nutritionist if you have concerns. 

Bottomline

Cashews are a nutrient-packed, low-carb nut that offers many health benefits. Eating cashews can help with blood sugar stabilization, improve insulin sensitivity, promote healthy cholesterol levels, and may even result in weight loss, thanks to their healthy fat and fiber content. Stick to a 1-ounce serving (18-20 nuts) and pair them with fiber or protein-rich foods to get the most bang for your buck. Don’t forget, if you have a tree nut allergy, you shouldn’t eat cashews. 

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Blood sugar health seriously affects how you feel and how well your body functions. That’s why it’s important to understand how different foods affect your blood glucose levels. 

Signos CGM empowers you to improve your health by keeping track of your diet, exercise, sleep habits, and blood sugar. Knowledge is power, and a CGM can give you specific information about how your habits affect your health. 

Signos has a team of health experts who compile evidence-based nutrition information to help you improve your health and wellness. Check out the resources here.

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