In our hectic times, many don’t have enough time to prepare healthy meals. Instead, to meet their dietary needs, we turn to convenience foods or fast foods, which are usually high in sugar, salt and unhealthy fats, which increase the risk of developing chronic diseases such as diabetes.
The World Health Organization (WHO) show that more than 420 million people worldwide have diabetes. Type 2 diabetes is the most common form, in which cells do not produce enough insulin or use it effectively, making it more difficult to manage the disease through diet control.
Even when eating a nutritious diet, some people may not have access to all the vitamins and minerals their body needs. Thus, people at risk of diabetes or those diagnosed with pre-diabetes are advised to take vitamin and mineral supplements.
Nuts are a great superfood because they help maintain healthy blood sugar levels. One of the most nutritious nuts is the cashew nut.
Cashews are rich in protein, fiber and healthy fats. But what does this mean for people with diabetes? Have you ever wondered if cashews are good for managing diabetes?
Getting enough calcium is essential for your body to function normally. It helps keep your bones, blood vessels and teeth healthy. It is especially beneficial for people at risk of developing diabetes, as it can help control blood sugar.
Too much sugar in the body can cause extra water to be sucked into the bloodstream, leading to organ failure. A calcium-rich diet can help lower blood sugar and protect blood vessels.
weight management
Obesity is one of the main causes of diabetes. It’s no secret that nuts are effective in the weight loss process, and cashews are no different.
To research revealed that regular consumption of cashews can benefit weight loss and even speed it up. This is due to the omega-3 fatty acids found in cashews, which can help increase metabolism.
This can help reduce any excess fat that may be in the body. Plus, cashews are a good source of protein and fiber while being low in calories, which keeps you feeling full longer.
Note from The Fitness Freak
Eating cashews can bring many benefits to your health. For example, the antioxidants in cashews may reduce the risk of developing cancer and also help prevent obesity or weight gain. However, to ensure that these nuts are suitable for your needs, you should consult your dietitian or healthcare professional before consuming them.
Cashew Eating – The Right Way
To maximize the health benefits of consuming cashews, it is best to eat them in the morning. In addition, they must be soaked before consumption. Soaking them will make them easier to digest and give them a creamier texture. It also removes the phytic acid they contain.
Eating cashews the right way makes nutrients, such as vitamins K, D, B6, phosphorus, zinc, and iron, more accessible to your body. Roasting them is not recommended as this can reduce the amount of antioxidants and vitamins and lead to the loss of some healthy fats.
People with nut allergies should avoid consuming cashews, and those with kidney problems should be aware of their oxalic acid content.
Note from The Fitness Freak
Despite their potential downsides, the health benefits of cashews remain undisputed. They are a reservoir of excellent nutrients and offer immense health benefits. However, it is essential to be careful and choose dry-roasted or raw varieties of cashews. Finally, soaking cashews can reduce phytate content, allowing the body to absorb more minerals and vitamins.
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Conclusion
Diabetes is a major public health problem with significant signs and symptoms linked to high blood sugar. It is an increasingly common risk factor for poor long-term health.
In addition to lowering blood pressure and reducing the risk of heart disease, cashews and other nuts may also help improve blood sugar levels and prevent type 2 diabetes. Additionally, they may be helpful in the management weight, which is another important risk factor for diabetes.
Frequently Asked Questions
Q: Do cashews raise blood sugar?
A: Cashews are nuts packed with vitamins, minerals, and healthy fats. They’re also low in carbs, making them a great snack for people with diabetes.
Although they contain natural sugars, they are unlikely to cause an increase in blood sugar. Cashews help regulate blood sugar due to their high magnesium content, which helps increase insulin sensitivity. However, like any other food, moderation should be practiced when consuming cashews.
Q: Do cashews contain a lot of sugar?
A: Cashews are a low-sugar nut, containing only 2 grams of sugar per 1-ounce (28-gram) serving. It is much weaker than other popular nuts, such as almonds.
Cashews are also a good source of healthy fats and proteins, making them a great snack option. Moreover, they are rich in minerals such as copper, phosphorus, manganese, magnesium and zinc.
Q: How many cashews can I eat per day?
A: You should consume about 30g (about 18 cashews) per day to reap the benefits of healthy fats, proteins, vitamins and minerals.
Eating more than the recommended serving can lead to weight gain, high blood pressure, and heart disease. Additionally, too many cashews can cause stomach upset, nausea, and diarrhea. Therefore, it is best to stick to this recommended serving of 30g per day to stay healthy.
Q: Do cashews increase insulin?
A: Cashews are a nut packed with vitamins, minerals, and healthy fats, making them a great snack for anyone looking to maintain healthy blood sugar levels. However, some studies have suggested that consuming large amounts of cashews can increase insulin levels, which can be counterproductive for people trying to manage their diabetes. The best way to ensure cashews don’t raise insulin levels is to limit their intake to 30g per day and combine them with other nutritious foods like vegetables and lean proteins.
Research sources
1. World Health Organization data on diabetes – https://www.who.int/health-topics/diabetes#tab=tab_1
2. US Department of Agriculture data. Data Type: Legacy SR | Food Category: Nut and Seed Products | FDC ID: 170162 | NDB number: 12087 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
3. Ajao FO, Akanmu O, Iyedupe MO, Comparative effects of cashew nut bark, leaves and stems (Anacardium Occidentale L.) on hyperglycemia and associated abnormalities in streptozotocin-induced diabetic rats, Journal of Drug Delivery and Therapeutics. 2022; 12(4):47-55 – https://jddtonline.info/index.php/jddt/article/view/5444/4771
4. Damsud, T., Tedphum, T.., Sukkrong, C.., & Lila, MA (2021). Antidiabetic potential of cashew nut (Anacardium occidentalis) shoot and leaf extracts under simulated in vitro digestion. Asia Science and Technology, 26(2), 138–144. Extract of : – https://ph02.tci-thaijo.org/index.php/SciTechAsia/article/view/219996
5. Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes. 2015 Aug 25;6(10):1152-7. doi: 10.4239/wjd.v6.i10.1152. PMID: 26322160; PMCID: PMC4549665. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549665/
6. Mascolo E, Vernì F. Vitamin B6 and diabetes: relationship and molecular mechanisms. Int J Mol Sci. 2020 May 23;21(10):3669. doi: 10.3390/ijms21103669. PMID: 32456137; PMCID: PMC7279184. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7279184/
7. Pittas AG, Lau J, Hu FB, Dawson-Hughes B. The role of vitamin D and calcium in type 2 diabetes. A systematic review and meta-analysis. J Clin Endocrinol Metab. 2007 Jun;92(6):2017-29. doi: 10.1210/jc.2007-0298. Published online March 27, 2007. PMID: 17389701; PMCID: PMC2085234. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2085234/
8. Baer DJ, Novotny JA. The metabolizable energy of cashews is lower than that predicted by Atwater Factors. Nutrients. 2018 Dec 24;11(1):33. doi: 10.3390/nu11010033. PMID: 30586843; PMCID: PMC6356908.- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356908/
