Cashew Nuts: Nutritional Profile
Cashew nuts (Kaju) are kidney-shaped seeds that are commonly used in India as a snack (whole), in powdered form to make gravies, or in sweets and desserts. The glycemic index score of cashew nut is 22. Cashews are low in carbohydrates and rich in healthy fats. 28 g of cashews provide approximately 9 g of carbohydrates, 5 g of protein, 12 g of fats, and 1 g of fiber.
The fat present in cashews is oleic acid, which increases the HDL (good cholesterol). In addition, cashew nuts are a rich source of copper, manganese, magnesium, vitamins, minerals, and antioxidants that are good for brain health, bone health, and immunity.
Advantages Of Cashew Nut for Diabetes
A study has demonstrated that cashew nuts and diabetes have a positive connection. Cashews are effective in reducing the risk of cardiovascular diseases for those with Type 2 diabetes. It lowers blood pressure and helps boost the HDL cholesterol level. Furthermore, there is no evidence of the negative impact of cashew nuts on glucose level and weight.
The fat content in cashew nuts is beneficial for heart health and controlling sugar spikes. It helps in lowering insulin levels and protecting from Type 2 diabetes.
Ways To Consume Cashew Nut
Cashew nuts are versatile nuts and the best ways to consume them are:
Dairy-free cheese can be made using cashew nuts.
Honey roasted cashews with coconut spread will be a delicious and guilt-free sweet treat for you.
It can be added to salads, yogurt, oatmeal, or desserts.
Cashew milk and cashew butter are a substitute for dairy products.
How Much and How Frequently to be Consumed?
Cashew nuts are a good source of protein and healthy fat that are beneficial for the heart. They can be consumed at any time. However, it is best to consume them in the evening as they boost stamina and immunity as well as a good snack option. It is safe to consume approximately 10 cashew nuts daily.
Risks Over Consumption Of Cashew Nut
Cashews have a relatively high oxalate content, which can cause health issues like kidney stones. Hence, it is crucial not to consume more than an ounce daily. Consuming it with milk may be beneficial as the calcium can potentially reduce oxalate absorption.
Cashew nuts are high in calories, and excessive consumption can lead to weight gain, constipation, and swelling of joints, especially in diabetic people.
Pro tip: It is better to roast the cashews instead of eating them raw. This not only tastes better but is safer as it removes urushiol/ harmful toxins.
Other Health Benefits of Cashew Nuts
- The antioxidants present in the cashew nuts may reduce the risk of cancer.
- Diet, including nuts, may help to reduce the risk of weight gain.
- Cashew nuts are a rich source of copper and magnesium that help in strengthening bones.
- Cashews are healthy for the skin and hair.
- They are very good for heart health and may help reduce blood pressure.
Don’t Have Time To Read?
- Cashew nuts are one of the most popular snacks used in India. They are a rich source of protein, vitamins, and micronutrients such as copper, magnesium, manganese, etc.
- Cashew nuts have a low glycemic index that helps in regulating blood sugar levels in people with diabetes.
- The cashew seed extract has anti-diabetic properties.
- It helps in lowering high blood pressure and helps maintain a healthy heart.
- It can be consumed by roasting, or some recipes can be tried.
- It should be consumed in moderate quantities because of the risk of developing kidney stones.
Further, to manage your diabetes effectively and to know the diet plans, use the Phable care app.
Cashews are better than other nuts for diabetes. The cashew nut extract has anti-diabetic properties which prevent heart diseases and related conditions, especially for those with Type 2 diabetes.
It is important to add cashew nuts in moderate amounts to your daily diet plan so that maximum health benefits can be achieved. It is safe to eat 10 cashews daily for diabetics.
Despite having many potential benefits, cashew nuts have some side effects too. Over consumption may cause constipation, bloating, or kidney stones. Cashews nuts may also cause allergies.
Cashews can be eaten daily but in moderate amounts. Excess consumption of cashews may lead to weight gain that is not good for diabetics.
Cashew nuts increase HDL (good cholesterol) and reduce blood pressure in people with diabetes when added to a healthy diet.
Nuts such as cashew, almonds, walnuts, pistachios, and peanuts are packed with the goodness of proteins, vitamins, minerals, micronutrients, and healthy fats. Hence, moderate consumption of these nuts helps in managing blood sugar levels.