Introduction
Cashews have several health benefits for managing Diabetes, primarily due to their composition of healthy fats. They are rich in monounsaturated and polyunsaturated fats, which can help manage insulin levels and improve the lipid profile by enhancing the ratio of HDL (good cholesterol) to LDL (bad cholesterol). Studies have shown that daily consumption of cashews can reduce serum insulin levels and lower the LDL-C/HDL-C ratio in patients with type 2 diabetes. This suggests that they may contribute to better heart health and diabetes management.
Always consult with a healthcare professional for personalized advice regarding dietary changes, especially if you have diabetes.
Around the world, over 420 million people have diabetes according to data from the World Health Organisation (WHO). The most common form is Type 2 diabetes. This type occurs when cells do not produce enough insulin or fail to use it effectively, making it harder to manage the condition through diet control.
Nutritional Profile of Cashews
Cashews are packed with essential nutrients that make them a healthy choice for everyone, especially those with diabetes. A 1-ounce serving of cashews provides:
• Calories: 157
• Carbohydrates: 8g
• Fiber: 1g
• Protein: 5g
• Fat: 13g (mostly heart-healthy monounsaturated fats)
Why Choose Cashews Against Diabetes?
Low Glycemic Index
Cashews are a good choice for people with diabetes because they have a low glycemic index (GI). Foods with a low glycemic index (GI) are slowly digested and absorbed, resulting in a gradual increase in blood sugar levels.
Rich in Healthy Fats
Cashews have a lot of monounsaturated fats, which can improve heart health. These healthy fats can lower bad cholesterol and raise good cholesterol, reducing the risk of heart disease, a common problem for people with diabetes.
High in Magnesium
The presence of magnesium is crucial for the regulation of insulin and the metabolism of glucose.
Antioxidant Properties
Cashews contain antioxidants like vitamin E and selenium. These antioxidants help fight oxidative stress, which can lead to diabetes and its complications.
Protein and Fiber Content
Cashews contain protein and fiber that can help you feel full and control hunger. This is especially good for people with diabetes who want to manage their weight and avoid overeating.
Did you know that some other Nuts have great benefits against Diabetes, Let’s find out?
Almonds
A more recent 2017 study looked at the impact of eating almonds daily for 24 weeks among people with type 2 diabetes. The study found that including almonds in the diet helped manage blood sugar levels and reduce the risk of heart disease.
Walnuts
Walnuts have a lot of calories, but a study in BMJ Open Diabetes Research & Care found that they don't significantly affect body weight or composition. In the study, 112 participants at risk of diabetes were given either a low-calorie diet or a diet rich in walnuts for 6 months.
Pistachios
Pistachios are a good energy source and contain healthy fiber and beneficial fats. In a 2015 study, participants with type 2 diabetes were given either a pistachio-enriched diet or a regular diet over 4 weeks. They were found to be significantly better in the pistachio group, in comparison with the regular diet group.
Peanuts
Peanuts are a good source of protein and fiber, which aids in weight loss and reduces the risk of heart disease. They are widely available and inexpensive. In a 2013 study, researchers examined how peanuts affected the diet of obese women at risk of developing type 2 diabetes.
Conclusion
Cashews have many health benefits for managing diabetes because they are high in healthy fats, magnesium, and antioxidants. Eating cashews regularly can help improve insulin sensitivity, manage blood sugar levels, and enhance heart health by improving the lipid profile. It's important to eat them in moderation and talk to a healthcare professional for personalized dietary advice. By adding cashews, as well as almonds, walnuts, pistachios, and peanuts to your diet, you can take a proactive step toward better diabetes management and overall health.
