Do Cashews Raise Blood Sugar?

If you love snacking on nuts and find yourself reaching for trail mixes, chances are you’re pretty fond of cashews! They’re a pretty versatile and nutritious food, used now for everything from plant-based cheese to cashew milk.

However, you may be surprised to learn that cashews aren't technically classified as nuts — they're actually seeds that grow from the cashew tree and dangle below false fruits called cashew apples. So, what nutrients are found in cashews, and what effect can these tasty seeds have on blood sugar levels?

Read on for a comprehensive guide to the benefits of cashews and some tips to help make them part of a healthy diet. We’ve also included three glucose-certified dietitian-approved, blood glucose-friendly cashew recipes to try out.

Are Cashews Healthy?

In general, seed and nut consumption has been well-documented for their numerous health benefits. Cashews are no exception, as they are a good source of protein, healthy fats such as omega 3 FA, and antioxidants like polyphenols and polyphenols.

Not only are cashews versatile enough to add to many foods, but they also contain many vitamins and minerals. An ounce (about a handful) of raw cashews contains:

Remember: unsalted raw cashews may be a better option in a balanced diet, as roasted or salted cashews can be higher in sodium and added oils, depending on the brand.

Oleic Acid, Stearic Acid and Diabetes

Oleic acid and stearic acid—the fatty acids found in cashews, have several health benefits, particularly for individuals managing conditions like diabetes mellitus. Here’s how:

Oleic acid, a monounsaturated fat, is known for its heart-healthy properties. It's been shown to improve LDL cholesterol levels and contains anti-diabetic properties as well as anti-inflammatory effects.

Stearic acid, a type of saturated fat, has been discovered to offer positive impacts on enhancing the body's lipid profile, which is crucial for the prevention and management of diabetes complications. Further research indicates that this fatty acid contributes to reducing blood pressure and cancer risk and enhancing heart function. It also helps with weight management as it can increase feelings of fullness while lowering the hunger hormone ghrelin.

Cashews have Amino Acids and Dietary Fiber

Cashews aren't just rich in healthy fats and essential vitamins; they're also an excellent source of amino acids. These building blocks of protein play a vital role in numerous bodily functions, including muscle repair, neurotransmitter synthesis, and energy production.

Particularly for those following a plant-based diet, cashews can be an invaluable source of these crucial nutrients. Among the amino acids found in cashews, lysine, leucine, and isoleucine are essential for their role in metabolic processes, immune function, and blood sugar regulation.

Cashews are also rich in dietary fiber, crucial for maintaining a healthy digestive system and promoting a healthy gut microbiome.

Additionally, dietary fiber can help regulate serum insulin levels and improve blood sugar control by slowing down the absorption of sugars in the body. For patients with type 1 and type 2 diabetes, a high-fiber diet can promote weight loss and reduce the risks of developing metabolic syndrome, inflammatory diseases, and other chronic diseases.

Are Cashews Good for Blood Sugar Levels?

An ounce of cashews has a glycemic index (GI) of 25 (glycemic load of 3 per 1-ounce serving). This is considered a low GI, meaning that cashews aren't likely to significantly raise your blood sugar when eaten in moderate amounts.

Research shows that cashews may be beneficial for blood glucose. One study found that consumption of cashews over eight weeks reduced insulin levels, significantly improved HOMA-IR, and improved the LDL to HDL cholesterol ratio in people with type 2 diabetes.

Including cashews in your diet has been shown in research to:

• Be a good source of healthy fats that may help to prevent large blood sugar spikes, especially when carbohydrate consumption is reduced
• Promote satiety, which can prevent overconsumption of foods, leading to imbalances in blood sugar. One study found that consuming mixed nuts as a snack led to greater satiety and improved postprandial glucose.
• Reduce inflammation, which in turn can improve insulin sensitivity and promote cardiovascular health.

However, another meta-analysis found that, with all these studies combined, there was no significant difference in insulin, fasting blood glucose, or HOMA-IR values. So more research may be needed to determine the long-term effects of cashews on blood sugar.

It's also important to consider that your glucose response to the foods you eat depends on various other factors, such as: meal timing, macronutrient intake, and the current state of your metabolic health and your physical activity. Working 1:1 with a glucose expert can help you figure this out in a way that works for your unique body!

Other Health Benefits of Cashews

The fat content is beneficial: Cashews are relatively high in fat, but the fat content in cashews is mainly made up of monounsaturated and polyunsaturated fatty acids. Research shows that consuming appropriate amounts of these heart-healthy fatty acids may help reduce the risk of cardiovascular disease and may positively impact blood lipid levels and glucose response.

They could support blood pressure: Some studies show that cashews and other nuts may help support healthy blood pressure levels in some individuals and can lead to a lower risk of hypertension or high blood pressure. By supporting healthy blood pressure levels and reducing the risk of heart disease, cashew nuts can support heart health.

They may offer a cognitive boost: Research shows that the unsaturated fats in cashews can support memory function. This may be due to cashews containing phosphatidylserine, a compound that may positively impact antioxidant systems in the body. Adding cashews to your diet may also help reduce oxidative stress and inflammation, improving insulin sensitivity, reducing insulin resistance, and improving overall metabolic health.

Like other nuts and seeds, cashews can be dense in calories, so you should watch your portion sizes. If you're concerned about incorporating cashews into your diet, consider consulting a dietitian.

People who benefit from including cashews in their diet may include:

• Anyone with dairy allergies. You may choose to substitute dairy-based foods with cashew milk, cashew-based cheeses, and cashew-based dips.
• People on a lower-carb diet, although you may want to stick to smaller portion sizes.
• Those on a vegan or plant-based diet.
• People with gluten intolerance or celiac disease. Cashew flour can be used as a substitute for gluten-based flour.

Who Shouldn't Eat Cashews?

Cashews may not be suitable for everyone to add to their diet for several reasons. Keeping your individual health needs in mind is important. People who may want to limit or omit cashews as a part of their diet may include:

• Those with tree nut allergies.
• People on the low FODMAP diet. Cashews and pistachios are high in FODMAPs, while peanuts (and peanut butter), pecans, and pine nuts are lower in FODMAPs.

What You Should Consider Before Adding Cashews to Your Diet

Even though cashews have good unsaturated fats and several health benefits, it's important to keep in mind that they are calorie-dense. Like with anything, don’t overdo it! Overdoing your portion size of cashews, especially without a proper balance of nutrition in your other daily foods can lead to weight gain.

Cashews also contain oxalates, which may cause issues for people who have kidney stones or a history of calcium oxalate crystals—talk to a health expert if this is something you are concerned about.

These nuts are also high in phytic acid, an anti-nutrient that can bind to minerals like zinc and iron and reduce their absorption. This is not generally a concern for people with a diverse and well-rounded diet, butit  may be something to keep in mind for those on restrictive diets.

Another trap to watch out for is hidden salt, sugar, oil, and other preservatives. Some cashews may be roasted and flavored to add taste, but these added ingredients can contribute to weight gain or other health issues if consumed in large quantities. It's best to choose unsalted cashews or read the label and opt for those with minimal added ingredients.

Three Fun Ways to Add Cashews to Your Diet

Here are some fun ways to get more cashews into your diet, suggested by the glucose expert registered dietitians and nutritionists at Nutrisense:

1) Opt for Cashew Milk 

While not as common as milk alternatives like almond milk or oat milk, cashew milk has a creamy taste that pairs well with coffee and is delicious in smoothies. You will want to opt for a cashew milk with minimal ingredients, such as this one by Elmhurst, which is made using only cashews and filtered water.

You can also try making your own cashew milk at home. Here is a great cashew milk recipe to try out!

2) Try Cashew-Based Cheeses

While they don't taste exactly like dairy cheese, cashew cheeses still have that aromatic flavor and are delicious to use on pizza or as part of a charcuterie board. We love the different cashew cheese flavors that Miyoko's Creamery offers.

Other cashew cheeses and dips can come surprisingly close to the real deal! Some great options include the cashew-based queso by Siete, which come in different flavors to choose from and are vegan and paleo-friendly.

3) Top Your Favorite Meal with Cashews

Apart from all the creative ways that cashews can be made into dairy substitutes, they also make great toppings for salads, parfaits, noodles, and even rice-based dishes! Opt for a raw, unsalted variety of cashews and add them over the top of any meal you like to add some extra sources of healthy fats and a little boost of protein.

Blood Sugar-Friendly Cashew Recipes

Ready to add more cashews to your diet? Our experts picked three of their favorite recipes incorporating cashews, so you can take advantage of their nutritional benefits!

Cashew Chicken by Gnom Gnom

This delicious cashew chicken recipe is a classic, and it's packed with protein, fiber, and fats that help support healthy blood glucose responses. You can pair this with whole-grain rice, quinoa, or cauliflower rice to make it into a full meal.

Ingredients

For the sauce:

• 2 tablespoons coconut aminos
• 1 tablespoon fish sauce
• 2 teaspoons sesame oil
• 1–3 teaspoons freshly grated ginger to taste
• 1–2 tablespoons golden erythritol or allulose/xylitol, to taste
• 2 tablespoons lemon juice or rice vinegar
• ¼ teaspoon white pepper or black pepper

For the stir fry:

• 500 grams chicken thigh (skinless, boneless) diced into bite-size pieces
• 1 tablespoon coconut oil as needed, for cooking
• 2 cloves garlic finely chopped
• ½ medium onion diced
• 1 red bell pepper or color of choice, seeded & diced
• 1–2 cups broccoli optional
• ½ cup cashews roasted
• ⅓ cup chicken stock or water
• 2 teaspoons arrowroot as needed
• 2 tablespoons water

Thai Cashew Salad by The Spruce Eats

This Thai salad is full of fiber, vitamins, and minerals. While cashews can be a good source of protein, you may want to boost the protein content of this salad by tossing in some tofu or tempeh to make it even more satiating!

Ingredients

• 1 English cucumber
• 1 carrot, grated
• 1 cup whole cashews, roasted, unsalted
• 1/2 large red pepper, sliced thinly
• 2 green onion
• 1 generous handful fresh cilantro
• 1 generous handful fresh basil

For the salad dressing:

• 1 tablespoon lime juice, freshly squeezed
• 1 tablespoon soy sauce
• 1 tablespoon fish sauce
• 1 teaspoon white wine vinegar, or rice vinegar
• 2 to 3 cloves fresh garlic, pressed or minced
• 1 fresh red chili, de-seeded and minced
• 1 to 2 teaspoons sugar, to taste
• 1 pinch freshly ground white pepper, or black pepper

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