Last Updated on July 25, 2021 by Dr Sharon Baisil MD
Cashews are definitely among the most relished choices for nuts. They are sweet and very versatile. But are they safe for diabetic patients as well? You might be wondering …
There are several nuts and seeds out there that can be very helpful in keeping the body healthy. Cashew nuts are one of these healthy varieties. What is better than it is cashew nuts are also good for anyone with diabetes.
They are not just good for keeping the body’s blood sugar levels under control but also maintain other health levels of the body. These nuts are very great and nourishing for the body.
People with diets enriched with nuts tend to have better blood sugar management. On top of that, cashews are great additions for managing Type 2 diabetes.
It is filled with healthy proteins and fats that can keep the body fueled without increasing blood sugar levels. Diabetic patients must keep their blood sugars under-maintained levels to avoid any risks. And cashew nuts have no harmful impacts on the body’s blood sugar levels.
On the other hand, cashew nuts are also said to be great for keeping the heart healthy. They assist in adding good cholesterols to the body and reducing bad cholesterols. It also lowers blood pressure.
It is to be noted that for gaining these multi-benefits of the cashew nuts, you should resort to plain cashew nut varieties. There are several slated, flavored, fried, etc., forms of cashew nuts available in the markets; these artificial flavorings and excess salts and sugars can harm the body and add to diabetic complications.
Moreover, this nut is proven safe for diabetic patients as it has a very low glycemic index. The Glycemic value of cashew nuts is only 25, within the safe and recommended diabetic food margins.
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There are several benefits of this nut that we will discuss further. Ensure you keep reading to find out about some more healthy nuts that you can have as diabetic patients.
What are the best nuts to eat if you have Type 2 Diabetes?
Apart from cashew nuts, there are plenty of other varieties of nuts that can be greatly helpful to your diabetic health. These make a very satisfying munching option as well as keep the body nourished with many nutrients.
Nuts are sweet, crunchy, and very versatile. They can be had just like that or even added in salads, sandwiches, cereals, a variety of cuisines, and so on.
Nuts are known to be best for the various metabolic syndromes in the body. They are very good for keeping the heart healthy and preventing the risks of coronary diseases.
Given below are some of the best nuts to eat if you have Type 2 Diabetes:
1. Almonds
Almonds are among the most common and popular nuts of all time. They are very beneficial and must be a daily part of your diet routines, especially if you are a diabetic patient.
Almonds are widely available and can be included in a variety of dishes or had raw. Eating almonds tend to help manage blood sugar and insulin levels in the body after meals.
2. Walnuts
These types of tree nuts are wonderful for health. They keep the body enriched and also satisfy hunger.
Walnuts are famous for their antioxidants and many plant nutrients. It is also great for keeping diabetes and blood pressure levels under control.
3. Pistachios
Almost everyone likes a serving of pistachios. It is sweet, salty, crunchy, and also great for the body. It also fits into one’s diabetic diet as it is very low in calories.
Although low in calories, it is a good source of nutrients like proteins and energy. It also encourages heart as well as blood vessel health.
4. Peanuts
Peanuts are a great snacking option as well for anyone with Type 2 diabetes. They have good amounts of proteins, fats, and fiber. These are essential micronutrients for the body and help with keeping the blood sugar levels under control.
How many cashews can I eat a day?
Like everything, these healthy nuts must also be included in limited quantities to ensure their benefits.
If you are a diabetic patient, it is best to limit yourself to a maximum of 10 cashew nuts each day only. This is a safe amount and would not lead to any excess or harmful effects.
It is necessary to keep the daily cashew nut intake within limits as high as fats. Too much of it can contribute to the fat collection in the body that can be risky. Hence, it is important to keep following the daily limits.
If you do follow these, then you can have the following benefits of having cashew nuts:
- Cashew nuts are instant energy boosters. They are great after exercise, as an evening snack, or even a healthy craving. The variety of antioxidants, phytochemicals, and several nutrients help boost the body’s overall immunity as well.
- Cashew nuts are great for enriching the body with magnesium. This is essential for the body to maintain the nervous system and keep all other body functions in check.
- Eating a healthy serving of cashew nuts daily can also help maintain the body’s metabolism and strengthen gut health. This, in turn, assists in keeping the blood sugar levels under check and keeps away complications like intestinal infections, constipation, abdominal cramps, and so on.
- Cashew nuts are filled with nay antioxidants. Among the many, there is – Proanthocyanidins, a type of flavonol, which decreases the growth of cancer cells in the body. On top of that, the increased availability of copper also prevents the body from cancer risks.
- As we already mentioned, cashew nuts are also rich in HDL, which is the good cholesterol that protects the heart and keeps it away from cardiovascular diseases. The managed levels of cholesterol in the body can function better and manage the overall blood pressure.
It is essential to consider the right amounts to make sure that you attain all these advantages.
Is it bad to eat cashew nuts every day?
Well, we talked about the goodness of eating cashews up until now. But is it good to have cashew nuts daily?
The answer to this is that it is not bad to have cashews every day. It is, although important, to stick to the daily limit to make sure that your body does not suffer any harmful effects.
You can have cashew nuts every day only if you follow the daily limit and have no more than 10 nuts. Too many cashew nuts, however, can make you gain weight. As diabetic patients, it is very crucial to keep your weight under the normal margins. Thus, it is best to keep a check on your food portions.
If not daily, you can add cashew nuts to your diets around 5 days per week. They can help your health progress in the right ways.
Ensure that you also include an otherwise healthy diet routine and do not consume more than necessary portions.
What are the disadvantages of cashew nuts?
Along with the many potential benefits of these nuts, there are some shortcomings as well. It is necessary to consider all regulations before stocking up on cashews.
Here are some of the disadvantages of having cashew nuts:
- Too many cashews can lead to stomach disturbances and issues such as bloating, constipation, an increase in weight, etc.
- Cashews have a lot of oxalate in them. If had in more than limited quantities, they can cause damage to the kidney. Moreover, this can also cause other chronic health issues.
- Some people can experience swelling in joints. This can be one of the rare side effects of having too many cashew nuts.
- If you are allergic to nuts, or specifically to cashew nuts, it is best to stay away from them to ensure no damage or disturbance to your health.
- The cashew nuts must always be removed from their shells. Their outer shells are very toxic for their health and must not be eaten in any way.
- Avoid having sweetened or flavored cashews or ones in desserts to keep your diabetic levels safe.
References
- https://academic.oup.com/jn/article/148/1/63/4823695?login=true
- https://search.informit.org/doi/10.3316/INFORMIT.971101230402103
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-a-high-walnut-and-high-cashew-nut-diet-on-selected-markers-of-the-metabolic-syndrome-a-controlled-feeding-trial/33916CA669545DA768DBA69BA326D564
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0225736
- https://www.cabdirect.org/globalhealth/abstract/20193163166
- https://onlinelibrary.wiley.com/doi/full/10.1002/dmrr.3031
- https://www.taylorfrancis.com/chapters/edit/10.1201/9781315173337-9/nuts-prevention-management-diabetes-stephanie-nishi-effie-viguiliouk-sonia-blanco-mejia-david-jenkins-john-sievenpiper-cyril-kendall
- https://link.springer.com/article/10.1007%2Fs11892-005-0097-x
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- https://www.mdpi.com/2072-6643/9/7/673
