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. Reduce inflammation and oxidative stress, which in turn can improve insulin sensitivity.One study found that consuming mixed nuts as a snack led to greater satiety and improved postprandial glucose. Promote satiety, which can prevent overconsumption of foods that can lead to blood sugar imbalances.Be a good source of healthy fats that may help to prevent large glucose spikes, especially when carbohydrate consumption is reduced.Including cashews in your diet has been shown in research to: One study found that consumption of cashews over eight weeks reduced insulin levels, significantly improved HOMA-IR, as well as improved the LDL to HDL cholesterol ratio in people with type 2 diabetes. Research shows that cashews may actually be beneficial for blood glucose. This is considered to be a low GI, meaning that cashews are not likely to significantly raise your blood sugar when eaten in moderate amounts. Cashews and pistachios are high in FODMAPs while peanuts (and peanut butter), pecans, and pine nuts are lower in FODMAPs.Īn ounce of cashews has a glycemic index (GI) of 25. People who may want to limit or omit cashews as a part of their diet may include: Keeping your individual health needs in mind is important to consider. Cashew flour can be used as a substitute for gluten-based flours.Ĭashews may not be suitable for everyone to add into their diet for a few different reasons. People with gluten intolerance or Celiac disease.People on a lower carb diet, although you may want to stick to smaller portion sizes.You may choose to substitute dairy based foods with cashew milk, cashew based cheeses, and cashew based dips. People who benefit from including cashews in their diet or using it as a substitute for other food groups may include: Generally, cashews and other nuts and seeds are a great snack option or meal topping that can help add some extra nutrients to your diet. If you’re concerned about how to incorporate cashews and some of the other best nuts into your diet, you may consider consulting a dietitian. Like other nuts and seeds, cashews can be dense in calories, so you may want to watch your portion sizes. Adding cashews to your diet may also help reduce oxidative stress and inflammation, which can improve insulin sensitivity, reduce insulin resistance, and improve overall metabolic health. This may be due to cashews containing phosphatidylserine, a compound which may positively impact antioxidant systems in the body. Research shows that the unsaturated fats in cashews can support memory function. By supporting healthy blood pressure levels and reducing risk of heart disease, cashew nuts can support heart health. Some studies show that cashews and other nuts may help reduce the risk of heart disease and support healthy blood pressure levels in some individuals, and can lead to a lower risk of hypertension, or high blood pressure. 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. Other Health Benefits of CashewsĬashews are relatively high in fat, but the fat content in cashews is mostly made up of monounsaturated and polyunsaturated fatty acids. Keep in mind that unsalted raw cashews may be a better option, as roasted or salted cashews can be higher in sodium and added oils depending on the brand. An ounce (about a handful) of raw cashews contains: Not only are cashews versatile and can be added to many foods in a variety of ways, they also contain a wide variety of vitamins and minerals. Cashews are no exception, as they are a good source of protein, healthy fats, and antioxidants such as polyphenols. In general, seed and nut consumption has been well documented for the numerous health benefits they offer. Read on to find out more about how cashews can be part of a healthy diet-and stick around until the end for three blood glucose-friendly cashew recipes to try out. So, what nutrients are found in cashews and what effect can these tasty seeds have on blood sugar levels? You might be surprised to learn, however, that cashews are not technically classified as nuts-they’re actually seeds that grow from the cashew tree, which is a plant native to Brazil. From plant-based cheese to cashew milk, cashews are a versatile food that are as delicious as they are nutritious. If you love snacking on nuts and find yourself reaching for trail mixes, chances are you love cashews.
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