Should diabetics have kaju?

Cashew nuts are quite popular for their rich and creamy flavour and nutritional profile. What makes them unique is the ideal blend of macronutrients in them. But do cashews cause a spike in blood sugar levels? Let’s find out.
“Consuming a small bowl of cashews (75 grams) will spike your blood sugar levels only moderately,” said clinical dietitian Garima Goyal.
But how?
Carbohydrate content and glycemic index (GI)
A 75-gram cashew bowl would contain approximately 20 grams of carbohydrates (low carbohydrate density), 3 grams of which are dietary fibre, for a net carbohydrate content of 17 grams.
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However, Goyal said the calorific value of 75 grams of cashews is 440 kcal. This means that carbohydrates are not responsible for this high calorific value, which results in lower or moderate blood sugar spikes compared to high-carbohydrate foods such as bread, pasta, etc.
“Additionally, cashews have a low GI 22 (low-GI foods have a GI <55). Lower carbohydrate content also makes the cashew nuts belong to the low glycemic load (GL) category,” said Goyal.
According to Goyal, low GI and GL make them a good option for diabetics regarding glycemic control.
High protein and fat content
Cashew nuts have considerably high amounts of protein and fat (14 grams and 34 grams, respectively). “These nutrients are great for balancing blood sugar levels as they slow down digestion and give high satiety value, preventing overeating. The fat proportion has high amounts of oleic acid, a great anti-inflammatory compound. Also, the low carbohydrate-to-fat ratio makes it a great option for metabolic control in diabetics,” said Goyal.Story continues below this ad
Here’s what to consider when it comes to blood sugar spike (Source: Freepik)
Richness of magnesium
Goyal noted that magnesium has a significant role to play in glucose metabolism and also insulin sensitivity. “Magnesium aids the body cells in better utilisation of insulin hormone to balance out the blood sugar levels,” said Goyal.

Is it essential for diabetics?
Though a small bowl of cashews will cause a modest blood sugar level spike, those with diabetes should be mindful of the portion sizes and not over-consume it. “Though a large portion may not significantly impact the sugar levels, it may add up calories and increase body weight. If consuming large portions, pair up cashews with fibre-rich or protein-dense foods to balance out the blood sugar spike, such as vegetable salad, yogurt etc,” said Goyal.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.