Cashew and Diabetes
Nuts are an excellent source of protein and healthy fats that you can include in a balanced diet, and cashews are no exception. Remarkably, the American Diabetes Association (ADA) identifies nuts among the few foods that can benefit persons with diabetes. Namely, reports on cashew and diabetes prove that these protein-dense nuts aid the control of cholesterol, blood pressure, and weight. All of these play significant roles in the overall management of blood glucose levels, as we would see in a bit.
- Protein 18.2 g
- Carbohydrate 30.2 g
- Fat 43.8 g
- Fiber 3.3 g
- Sugar 5.91 g
- Cholesterol 0 g
Cashew Nuts’ Nutritional Profile
A 1-oz serving of dry-roasted cashew nuts yields the following nutrients:
- 4.34 g of protein
- 163 calories
- 0.85 g of fiber
- 9.27 g of carbohydrates
- 13.2 g of fat
- 73.7 mg of magnesium
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Is It Okay to Eat Cashews if You Have Diabetes?
Eating cashew nuts is not only safe but also beneficial to diabetics for the following reasons:
A high level of LDL lipoprotein in your blood is a well-known risk factor for heart disease, a common diabetes complication. The amount of LDL in your bloodstream is influenced by your diet. However, cashew supplementation has been shown in several trials to help lower LDL cholesterol levels. As such, it follows that such supplementation will help keep the associated diabetes complications like heart diseases at bay.
Keeps Blood Sugar Under Control
The magnesium-rich cashew nut aids with blood glucose regulation. Magnesium is a mineral involved in over 300 bodily processes, including blood glucose management, critical for people with diabetes.
Supports Heart Health
According to the American Heart Association, people with type-2 diabetes are two to four times more likely than those without it to die of heart diseases. Nuts include heart-healthy fats, which help to avoid heart disease and other ailments. Cashews, in particular, have been the subject of a few studies focusing on its heart-health advantages.
Aids Blood Pressure Regulation
Heart disease, stroke, and chronic kidney disease (CKD) are consequences of heightened blood pressure. Whether you're overweight or not, a magnesium deficiency can lead to high blood pressure, which is dangerous for people with diabetes. In light of this discovery, avoiding magnesium deficiency has been shown in numerous trials to lower blood pressure. One excellent way of achieving this is via the adequate intake of cashews.
Relatively Low in Fats and Oleic Acid-Dense
Cashews are also high in oleic acid, which helps to reduce harmful cholesterol in the bloodstream. Oleic acid accounts for around 75% of the unsaturated fat content in cashews. Substituting refined carbohydrate foods with monounsaturated fat helps lower your blood fat levels, which will, in turn, reduce your blood sugar levels.
Furthermore, cashews are lower in fat than other nuts, contrary to popular opinion. It packs a mere 13.2 g fat content per 1-oz serving compared to walnuts and Brazil nuts which stand at 18 g and 19 g of fat per similar serving size, respectively.
Remarkably, the intake of cashew nuts boosted HDL (good) cholesterol and reduced systolic blood pressure in Asian Indians with type-2 diabetes, according to a 2018 study that explored the relationship between cashew and diabetes. This could be attributed to its high concentration of unsaturated fats (75% of total fat content). However, according to the study, when ingested in modest amounts, cashew nuts did not raise blood sugar levels, body weight, or waist circumference.
High in Antioxidants
Cashews, like other nuts and seeds, are known for their antioxidant properties. Antioxidants are plant chemicals that protect your health by neutralizing free radicals, which cause damage to your body. As a result, your body's ability to stay healthy and disease-free improves.
Could Aid Weight Loss
According to recent research, nutrient-rich diets are linked to more significant weight reduction and overall lower body weights than nut-free diets. Although dry-roasted cashew nuts provide 163 calories per 1-oz serving, a recent study reveals that only about 84% of these calories are digested and absorbed by the human body.
While most health experts recommend eating roughly a handful of nuts every day to live a healthy lifestyle, you should first visit a doctor and rule out any allergies before making a move to nuts. Overall, cashew is one of the most beneficial nuts for those with diabetes. Although it packs quite some fat, most of it is "good fat," which is helpful to people with diabetes.
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