Cashew Nuts and Diabetes: What Happens to Your Blood Sugar After Eating a Small Bowl

A 75-gram serving of cashews contains roughly 20 grams of carbohydrates, including 3 grams of dietary fiber.

Cashew nuts are loved for their creamy taste and impressive nutrient content. But if you’re living with diabetes, you might wonder whether indulging in a handful of these nuts could cause a blood sugar spike. According to health experts, eating a small bowl of cashews—around 75 grams—leads to only a moderate rise in blood sugar levels, making them a relatively safe choice when consumed in the right portion.

How Cashews Affect Blood Sugar

A 75-gram serving of cashews contains roughly 20 grams of carbohydrates, including 3 grams of dietary fiber. That means the net carbs—those that actually impact blood sugar—stand at about 17 grams. Despite their calorie content (around 440 kcal for this amount), most of those calories come from healthy fats, not sugars or starches. This results in a more stable blood sugar response compared to refined carbohydrates like white bread or pasta.

Cashews also have a low glycemic index (GI) of 22, placing them well within the low-GI food category (foods with a GI under 55). They also fall under the low glycemic load (GL) group, meaning they have a relatively mild impact on blood sugar levels overall.

Why Cashews Work Well for Diabetics

Cashews are not just low in carbs—they’re also packed with healthy fats and protein. A 75-gram serving provides about 14 grams of protein and 34 grams of fat, including oleic acid, a heart-friendly monounsaturated fat. These nutrients help slow digestion, reduce hunger, and lead to a gradual release of sugar into the bloodstream, making cashews a good choice for blood sugar management.

The Role of Magnesium

Another advantage of cashews is their high magnesium content, a mineral essential for regulating blood sugar. Magnesium helps improve insulin sensitivity and supports glucose metabolism, both of which are critical for diabetes control.

Portion Control Is Key

While cashews are generally safe for people with diabetes, moderation is important. Eating too many can lead to excess calorie intake, which may contribute to weight gain—a risk factor for poor blood sugar control. Stick to a small serving and consider pairing cashews with fiber-rich or protein-heavy foods like a veggie salad or Greek yogurt to further reduce their impact on blood sugar.

A 1-oz (28 grams) serving of dry-roasted cashews contain(without added salt)

· Calories: 163

· Total Carbohydrates: 9 g

· Dietary Fiber: 1 g

· Total Sugars: 1 g

· Protein: 4 g

· Total Fat: 13 g

· Saturated Fat: 3 g

· Sodium: 5 mg

· Vitamin K: 10 mcg

· Phosphorus: 139 mg

· Magnesium: 74 mg

· Zinc: 2 mg