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Last updated on April 8th, 2022
Diabetes is an untreatable medical problem that has been a menace to many people lately. It is a lifelong disease in which the pancreas is unable to produce sufficient insulin, or the body is insensitive to it. This problem causes unstable blood glucose levels. Diabetes management is possible at home via a healthy diet and exercise. A fit lifestyle can manage blood sugar levels.
Most doctors recommend including protein and fibre-rich nuts in a diabetes diet. Individuals who often consume walnuts, cashews, and almonds have a lesser risk of developing cardiovascular problems and type 2 diabetes. Nut intake is associated with a reduced occurrence of risk factors for heart problems, metabolic syndrome, and type 2 diabetes. Here’s why nuts might be good for managing blood glucose levels.
Nutritional Values of Cashew Nuts (Kaju)
Cashew nuts are a nutrient-dense food. They contain various nutrients, such as healthy fat, calcium, potassium, magnesium, potassium, etc. Here is the nutrient profile table of cashews according to the latest data from the United States Department of Health:
| Nutrients per 100 grams | Amount |
|---|---|
| Calories | 553 kcal |
| Protein | 18.2 g |
| Fat | 43.8 g |
| Carbohydrate | 30.2 g |
| Fiber | 3.3 g |
| Calcium | 37 mg |
| Iron | 6.68 mg |
| Magnesium | 292 mg |
| Phosphorous | 593 mg |
| Potassium | 660 mg |
| Sodium | 12 mg |
| Zinc | 5.7 mg |
| Copper | 2.2 mg |
Glycemic Index of Cashew Nuts (Kaju)
Cashew nuts are a low-glycemic food because of their limited carb content. According to the Glycemic Index Guide website, cashews or kaju have a glycemic index of just 25. Also, kaju has a low glycemic load of 3.1.
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Nuts for Managing Blood Sugar Levels
As per the AHA, type 2 diabetic patients are 2-4 times more likely to die of heart disorder than people who don’t have it. Healthy fats present in nuts protect the heart, thus managing heart conditions. According to Diabetes UK, Nuts are found to control the levels of blood glucose. This makes them a good alternative for snacking. Almonds delay the blood glucose response when consumed with carb-rich foods.
Role of Nuts in Diabetic Diet
A healthy meal plan and lifestyle play a key role in preserving a person’s overall health. A healthy diet is a vital way a person with diabetes might regulate their glucose levels. This helps lower the risk of complications. In addition, healthy meals aid in managing cholesterol levels, body weight, and blood pressure. Nuts are a rich source of good fats and protein. Due to all these benefits, people add them to a healthy diet.
Cashews are certainly among the most appreciated options for nuts. Cashews are sweet and very versatile. The question arises: Are cashews safe for diabetics as well? People may always wonder. There are numerous nuts and seeds in the market that are useful in keeping the body healthy. Cashew nuts are among these healthy choices. So, yes, cashews are good for diabetics. According to the National Library of Medicine, cashews are found to improve LDL to HDL cholesterol ratio. Moreover, cashew consumption helps in keeping the body’s glucose levels under control. These nuts are great and beneficial for the person.
Individuals with diets supplemented with nuts have improved glucose management. Cashews are a great inclusion for type 2 diabetes management. It packs healthy proteins and fats that might keep the body fuelled without enhancing glucose levels. Diabetics should keep their blood glucose levels under control to prevent any risks. Besides, cashew nuts have no damaging impacts on glucose levels. Cashew nuts are also great for keeping the heart healthy. They help in adding good cholesterol levels to the body and lowering bad cholesterol. Also, cashews are good for reducing blood pressure.
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Myths and Misapprehensions Regarding Cashew Nuts
People with diabetes and other chronic ailments are often anxious to consume nuts. This is major because of the certainty that these nuts may enhance cholesterol levels. Also, there is a misapprehension that consuming nuts increases body weigh as they are rich in fat and hence energy-dense. But actually, nuts are very nourishing and offer a good range of health benefits. Almonds, peanuts, walnuts, and cashew nuts are common nuts.
Summary
Nuts are one of the numerous foods that the ADA found to be most helpful for individuals with numerous ailments. The high amounts of unsaturated fats in nuts accomplish a variety of vital functions. These may include cell growth and organ protection such as the heart. As a result, cashews are one of the best nuts for a diabetic person.
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Is Cashew Nuts (Kaju) Good for People with Diabetes?
Cashews are better than other nuts for people, as per WebMD. Cashew nut extract has great anti-diabetic properties as well. This nut has a moderately high-fat content, mostly “good fat”. And good fat is healthy for diabetics. Cashews have a perfect fat ratio of 1:2:1 of saturated, monosaturated, and polyunsaturated fat. This nut is thus “low in fat” and comprises less fat per serving in comparison to other nuts. Moreover, in a 12-week randomized trial conducted by the Journal of Nutrition, subjects given cashew-enriched diets lowered their blood pressure and registered an increase in good (HDL) cholesterol. Cashew nuts also contain rich dietary fiber. Thus, it aids in weight management. In Indian cooking, cashews are utilised in various forms. These can be whole nuts, paste or powder form. They are put in various curries and sweets.
Better Stand-by for Carb-rich Foods
By replacing maida in the diet with cashews, people may decrease the consumption of refined carbs. Thus reducing the risk of developing type 2 diabetes. In combination with the good fats, cashews comprise Arginine. According to Mayo Clinic, L-arginine in nuts are responsible for lowering blood pressure. Cashews also contain nutrients such as copper, magnesium, and zinc. These all are good antioxidants and act as immunity boosters. All these support a person’s nervous system.
Also, cashew contains Oleic acid. It lowers bad fat in a person’s blood. It has been seen that roughly 75% of the fat in cashews is oleic acid. Cashew is sometimes also called heart-healthy monounsaturated fat. It is a similar form of fat present in olive oil. When people include this oleic acid into one’s diet rather than refined carb foods, it aids in decreasing high triglyceride, or blood fat, levels. Carbs replace calories from carbs with monounsaturated fats like that present in cashews. It aids in decreasing blood glucose levels, too. Moreover, cashews deliver nearly 100% of the RDI of copper. Copper is a vital mineral that is otherwise tough for vegetarians to get in their diet. Cashews are safe for consumption in their raw forms. Also, they are easily available in India.
Summary
Cashew nuts are rich in beneficial fats, which elevates the good cholesterol and decreases the bad cholesterol. As a result, nuts help in decreasing the risk of heart problems. Certainly, cashews are one of the superlative nuts for people with diabetes.
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Recommended Number of Cashews for a Day
Add these healthy nuts in moderate amounts like other nuts to attain their benefits. A person with diabetes must limit themselves to a maximum of 10 cashew nuts daily. This is a safe range and will not cause damaging effects. It is essential to keep the daily cashew nut consumption within range as they contain a high number of fats. Excess of it might add to the fat accumulation in the body, which might be risky. Thus, it is vital to maintain following the daily limits.
If you do follow these, then you can have the following benefits of having cashew nuts:
- According to the National Institute of Health, cashews pack antioxidants. Like proanthocyanidins, a form of flavonol. It reduces cancer cell growth in the body. Above that, the enhanced accessibility of copper also prevents the body from the risk of cancer.
- Cashews are immediate energy boosters. They are good for consumption after exercise or as an evening snack. The range of antioxidants, nutrients, and phytochemicals improve the body’s overall immunity, too.
- A healthy serving of cashews every day maintains metabolism and promotes gut health. This helps in keeping the glucose levels under check. Also, it prevents any complications such as constipation, intestinal infections, and abdominal cramps.
- Cashews enrich a person’s body with magnesium. This is vital for maintaining the nervous system and tracking all body functions.
- Cashew nuts are rich in HDL. It is a good cholesterol that guards the heart and keeps it away from heart problems. The managed cholesterol levels in the body might work better. Also, they manage a person’s overall blood pressure.
It is vital to consider the correct quantities to ensure a person gains all these benefits.
Summary
Cashews are intensely healthy options. They are a complete powerhouse of vitamins and minerals. It is the time for every diabetic to abandon the old beliefs and add cashews to the nuts in their meals. And also add them to the meals of individuals having cardiac problems and high blood pressure. Remember, moderation is very important. In addition, they must remember that these health benefits apply only to raw, unsalted nuts. And they might not continue if the cashew nuts are salted, fried, or otherwise cooked.
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FAQs (Frequently Asked Questions):
Cashew nuts contain low amounts of purines. Cashews contain high protein and monounsaturated fats. Also, nutrients like copper, iron, magnesium, and zinc are present in these nuts. As, they are also low in purines, people with gout can add them in their diet.
Nutritionists recommend avoiding cashews when you have kidney stones or an inclination to form them easily. They comprise rich amounts of oxalates. These are the organic crystals present in foods that prevent calcium absorption in the body.
Dieticians propose restricting cashew nut kernel intake to up to five to ten cashews a day. this helps in preventing weight gain. People may consume 15–30 cashew nuts a day. This gives them a primary fat source as well as a secondary protein source. All fats are not bad for people. Few forms, in fact, aid in maintaining heart health.
Cashews comprise less amount of fat than other nuts. Furthermore, they have no negative effect on the sugar level or weight.
Disclaimer
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