Cashews Glycemic Index
Cashews have a slightly higher glycemic index than many other nuts but still have a low glycemic load in realistic portions.
Back to GI ChartOverview
Cashews are kidney-shaped seeds from the cashew tree (Anacardium occidentale), commonly eaten roasted and salted as snacks or used in stir-fries, curries, dairy-free sauces, and desserts. Compared with some other nuts, cashews contain a bit more carbohydrate and have a slightly higher glycemic index, around the low 20s, but their overall glycemic load per typical serving remains low because portions are small and they are rich in fat and protein. Cashews provide creamy texture and a mild flavor that make them popular in plant-based cooking, especially as a base for sauces and "cheese" substitutes. For people with diabetes, cashews can still be part of a blood-sugar-friendly diet when portions are measured carefully and unsweetened, unsalted varieties are chosen. However, because they are more energy-dense and higher in carbohydrate than some other nuts, they are best used mindfully, especially for individuals who are sensitive to even small carbohydrate differences.
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Nutrition Facts for Cashews
Per serving: 1 oz (28g)
Macronutrients
Expanded Analysis
Digestion Rate
Cashews digest slowly compared with high-carbohydrate foods because they are rich in fat and contain some fiber and protein, which delay gastric emptying and slow the rate at which their carbohydrates reach the bloodstream. However, they generally digest a bit faster than very high-fiber nuts like almonds because their fiber content is lower. When cashews are ground into butter, blended into sauces, or used in desserts, their particles are smaller and more surface area is exposed to digestive enzymes, which can slightly increase the speed of digestion and the accessibility of their carbohydrates.
Satiety Effects
Cashews are calorie-dense and provide a satisfying combination of fat and protein, which can help prolong satiety when eaten in modest portions. A small handful can take the edge off hunger and reduce the desire for high-sugar snacks. Because they are easy to eat quickly, it is important to portion them intentionally—eating directly from a large bag can lead to unintended overconsumption. When cashews are used as a garnish in stir-fries or sprinkled over salads, they add creaminess and crunch that can make meals more satisfying without requiring large amounts.
Energy Density
Like other nuts, cashews are energy-dense, delivering over 150 calories per one-ounce serving. Most of those calories come from fat, with smaller contributions from protein and carbohydrates. This calorie density is a double-edged sword: small servings can provide lasting satisfaction and valuable nutrients, but larger, frequent servings can easily push total calorie intake above needs and complicate weight management, which in turn affects insulin sensitivity and blood sugar control.
Traffic Light Summary
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The Science Behind the Glycemic Index
How GI Was Measured
Cashews are assessed using standard glycemic index protocols, where healthy volunteers consume a test portion that delivers 50 grams of available carbohydrate and blood glucose is measured over two hours. Because cashews are relatively low in carbohydrate, reaching 50 grams requires an unrealistically large serving or testing of cashew-rich products rather than plain nuts. As a result, published GI values for cashews sometimes rely on extrapolation from smaller portions or use test foods that include cashews in combination with other ingredients. Despite these methodological challenges, the consensus is that whole cashews have a low GI, and their realistic serving sizes yield a very low glycemic load.
Why This Food Has This GI
Cashews have a low GI of about 22 because their carbohydrates are delivered in a matrix rich in fat and some fiber and protein, which slow digestion. Compared with almonds or walnuts, cashews contain slightly more carbohydrate and somewhat less fiber, which may explain why their GI is modestly higher than some other nuts. Nevertheless, their fat content and dense structure prevent rapid absorption of glucose, keeping blood sugar responses small in usual serving sizes.
Factors Affecting GI
- Physical form and processing change digestion speed. Whole cashews retain structure and digest more slowly, while grinding into butter or blending into sauces increases surface area and can slightly raise effective GI and GL, especially when larger portions are eaten.
- Additions and coatings matter more than roasting. Dry roasting by itself has minimal impact on GI, but candied, honey-roasted, or starch-coated cashews add rapidly absorbed carbohydrates that substantially increase glycemic load compared with plain nuts.
- Portion size and meal composition drive real-world impact. GI stays low, yet large servings increase GL and calories. Pairing small portions of cashews with high-fiber vegetables and protein keeps overall glycemic response gentle compared with eating them alongside refined, sugary snacks.
Blood Sugar Impact
Short-Term Effects
In the short term, a standard serving of cashews produces only a small rise in blood sugar for most people because the overall glycemic load is low. The combination of fat and protein slows the digestion and absorption of their modest carbohydrate content. When eaten alone as a snack, cashews typically cause a very gentle, gradual increase in blood glucose, far less than an equal-calorie portion of crackers or sweets. When cashews are eaten with high-GI foods, such as white rice or noodles, they can help soften the meal's glycemic impact, though they cannot fully counteract very large carbohydrate loads.
Long-Term Effects
Over time, replacing refined, high-GI snack foods with portion-controlled servings of cashews can support better glycemic control indirectly by improving overall diet quality, helping with satiety, and reducing intake of rapidly absorbed carbohydrates. Cashews also provide magnesium and unsaturated fats, nutrients associated with improved insulin sensitivity and cardiovascular health. Because they are calorie-dense, however, large, frequent portions can contribute to weight gain, which may offset these benefits. Long-term advantages are greatest when cashews are used mindfully within a balanced, calorie-appropriate eating pattern.
Insulin Response
Cashews provoke a modest insulin response primarily due to their protein and small carbohydrate content. The insulin released in response to cashews helps manage the slow trickle of glucose into the bloodstream. Compared with pure carbohydrate snacks, cashews require much less insulin per calorie, which can ease the burden on the pancreas over time. People using insulin typically do not need to dose aggressively for a small serving of plain cashews, but should account for them if they are part of larger, mixed meals.
Second Meal Effect
Cashews are less studied for strong second-meal effects than some legumes and high-beta-glucan foods, but they can contribute to steadier glucose control later in the day when included in balanced meals. Their unsaturated fats, modest fiber, and magnesium support insulin signaling and help temper appetite, which reduces the likelihood of overeating refined carbohydrates at subsequent meals. When cashews replace high-GI snacks as part of a broadly high-fiber, minimally processed eating pattern, many people notice more consistent blood sugar readings across the day.
Health Benefits
Cashews provide a mix of healthy fats, plant protein, and micronutrients that can support heart and metabolic health when eaten in moderation. They are a source of monounsaturated and polyunsaturated fats, which can help improve blood lipid profiles when they replace saturated fats from foods like butter or processed meats. Cashews also contain magnesium, copper, and small amounts of other vitamins and minerals important for energy metabolism and antioxidant defenses. For people with diabetes, swapping sugary, refined snacks for a modest serving of plain cashews can reduce glycemic load and provide more sustained satiety. However, because cashews are calorie-dense and slightly higher in carbohydrate than some other nuts, portion control remains essential.
Low glycemic load
Despite having slightly more carbohydrate than some nuts, cashews still have a low GL per typical serving, resulting in minimal direct blood sugar impact. Their fat and protein slow digestion and flatten post-meal glucose curves, especially when cashews replace refined snacks. This makes them a practical choice for people with diabetes who want satisfying, portable snacks without sharp sugar spikes.
View StudyProvides magnesium
Cashews are a useful source of magnesium, a mineral involved in insulin signaling and glucose metabolism. Higher magnesium intake has been associated with lower risk of type 2 diabetes in observational studies.
View StudyContains heart-healthy fats
Replacing saturated fat with unsaturated fats from nuts like cashews can improve total and LDL cholesterol levels, supporting cardiovascular health. Cashews provide mostly monounsaturated fat with some polyunsaturated fat, and using small portions in place of processed meats or sugary snacks helps shift the diet toward a heart-healthier pattern that also supports better insulin sensitivity.
View StudySupports satiety when portioned
Like other nuts, cashews can enhance fullness and reduce subsequent food intake when eaten in controlled portions, which may assist with weight management. Their creamy texture and fat-protein combination slow eating and prolong satisfaction, helping people avoid grazing on high-GI sweets. The key is to portion cashews intentionally so calories stay aligned with goals.
View StudyRisks & Precautions
Allergies
Cashews are tree nuts and a common allergen. Reactions can be severe, including anaphylaxis, especially in individuals with known tree nut allergies.
Overconsumption
Because cashews are calorie-dense and somewhat higher in carbohydrate than some other nuts, large portions can contribute to weight gain and may modestly increase blood sugar if eaten in excess, particularly when combined with sweet coatings.
Medication Interactions
There are no major direct drug interactions specific to cashews. As with other high-fat, high-fiber foods, very large servings eaten with medications could modestly alter absorption, but this is rarely clinically significant.
Toxicity Warnings
So-called raw cashews sold for direct consumption are steamed or heat-treated to remove toxic urushiol from the shell, which can cause poison ivy–like skin reactions. Buying from reputable brands, storing nuts in airtight containers away from heat and light, and discarding any rancid or off-smelling cashews minimizes contamination risks and preserves quality.
Special Populations
Pregnancy
Cashews can be a nutritious snack in pregnancy, offering healthy fats and minerals, as long as there is no tree nut allergy and portions are sensible.
Kidney Issues
Cashews contain potassium and phosphorus, so individuals with advanced chronic kidney disease on mineral-restricted diets may need to limit intake and consult their renal dietitian.
Heart Conditions
Plain, unsalted cashews can support heart health when they replace less healthy fats, but salted and heavily seasoned varieties may contain enough sodium to be a concern for those with hypertension or heart failure.
Who Should Limit It
People with tree nut allergies should avoid cashews entirely. Individuals pursuing aggressive weight loss, very low-carbohydrate diets, or renal-restricted plans may need to limit portion size or frequency due to calorie density, carbohydrate content, and mineral load. Those with sensitive blood sugar responses should emphasize lower-carb nuts day to day and enjoy cashews occasionally.
Portion Guidance
Recommended Serving
A reasonable portion for most adults with diabetes is about 1 ounce (28g), roughly a small handful of cashews, eaten as a snack or sprinkled over meals.
Portion Scaling & Glycemic Load
- 10gGL: 0
- 30gGL: 0
- 100gGL: 0
Visual Examples
- A small handful that fits into the cupped palm of your hand
- About 1/4 cup of whole cashews
- A single-serve nut packet labeled around 28g
Frequency of Consumption
Cashews can be included several times per week as one of your nut choices, especially when balanced with other nuts that are higher in fiber and lower in carbohydrates.
Impact of Preparation
Raw
So-called "raw" cashews sold in stores are typically steamed or heat-treated to remove shell toxins; these retain their natural fat profile and low GI when eaten in small portions.
Cooked
Cashews are often added toward the end of cooking in stir-fries or curries. Brief cooking has little effect on their GI or nutrient profile but can enhance flavor and texture.
Roasted
Dry-roasted cashews develop deeper flavor and a crisper texture. Roasting may slightly increase calorie bioavailability but has minimal impact on glycemic properties unless sugar or starch coatings are added. Seasoned blends that include sweet glazes, syrups, or caramelized sugars substantially raise glycemic load compared with plain roasted cashews.
Fried
Frying cashews in oil increases total fat and calorie content and may introduce less healthy fats depending on the oil used. This preparation is less desirable for heart and weight goals.
Boiled
Boiling cashews is uncommon except as a step before blending into sauces; water-contact alone has little effect on GI but can soften texture.
Processed
Cashew butter, blended sauces, and cashew-based desserts are more rapidly digested because the nut is finely ground, increasing surface area and accessibility to enzymes. Many commercial products also include added sugars or starches that significantly raise glycemic load. For gentler blood sugar responses, choose unsweetened cashew butter and watch portion sizes, or use small amounts of homemade sauces without sugar.
Storage Effect on GI
Proper storage in airtight containers away from heat and light preserves fat quality and does not meaningfully alter GI. Extended storage does not change carbohydrate content, but rancidity can develop, creating off flavors and potentially irritating compounds. Discard cashews that smell stale, bitter, or paint-like.
Cooking Effect on Nutrients
Roasting and cooking may modestly reduce some heat-sensitive vitamins but leave most of the fat, protein, and minerals intact. Gentle dry roasting and avoiding charring help preserve nutrient quality. When cashews are used in place of cream or processed toppings, overall nutrient density of meals often improves despite minor heat-related vitamin losses.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- Small handful of cashews with a piece of low-GI fruit
- Cashews sprinkled over vegetable stir-fries with tofu or chicken
- Cashews blended into savory sauces served over non-starchy vegetables
- Cashews added to salads along with leafy greens and beans
Pairing cashews with fiber-rich vegetables and protein creates balanced meals and snacks that provide lasting energy and gentler blood sugar curves. Small amounts of cashews add texture and satisfaction while displacing refined carbohydrate toppings like croutons or sweet granola, helping to reduce overall glycemic load. Keeping portions to about one ounce maintains benefits without excess calories.
Meal Timing Tips
Cashews work well as a mid-morning or afternoon snack to bridge long gaps between meals, curbing cravings for sweets. Eating a small portion just before or alongside a carbohydrate-containing meal can slightly moderate that meal’s glycemic impact by slowing digestion. Pre-portioning a one-ounce serving helps prevent mindless overeating.
Best Ways to Reduce GI Impact
- Watch portion sizes due to their calorie density
- Choose unsalted, unsweetened varieties
- Use cashews to replace refined carb snacks
- Combine with high-fiber vegetables and proteins
Culinary Uses
Common Uses
Snack nuts, garnish for stir-fries and curries, base for creamy dairy-free sauces, ingredient in trail mixes, and component in some desserts and energy bars.
Simple Preparation Ideas
- Toast cashews lightly in a dry pan to enhance flavor before adding to dishes.
- Blend soaked cashews with water, garlic, and lemon to make a creamy sauce.
- Mix a small handful of cashews into a vegetable stir-fry just before serving.
- Add chopped cashews to salads for crunch instead of croutons.
Recipe Ideas
- Vegetable stir-fry with cashews and tofu
- Creamy cashew-based pasta sauce over zucchini noodles
- Cashew and vegetable curry served over cauliflower rice
Substitution Tips
Use cashews in place of cream or cheese in plant-based recipes for a creamy texture, or swap a portion of higher-carb snack foods with cashews to lower glycemic load. Choose plain, unsalted nuts and mix them with raw vegetables to create satisfying snacks that are lower in sugar than typical packaged options.
Diet Suitability
Diabetes
Generally suitable in measured portions, especially when cashews replace refined carbohydrate snacks and are eaten plain or lightly seasoned.
Keto
Can fit into ketogenic diets in small portions, but carbohydrate content is higher than some other nuts, so careful tracking is needed.
Low-Carb
Appropriate for many low-carb diets in limited amounts, particularly as a substitute for sugary snacks rather than as a staple.
Low-GI
Suitable for low-GI eating patterns thanks to their low GI and GL, especially when unsweetened.
Weight Loss
Helpful when used in small, controlled portions to increase satiety, but easy to overeat due to their palatability and calorie density. Pre-portioning a one-ounce serving and pairing with vegetables or fruit helps keep calories in check while delivering satisfaction.
Heart-Healthy
Fits well into heart-healthy patterns when unsalted cashews replace saturated fats and processed snacks. Emphasizing monounsaturated-rich nuts in place of fried foods and sweets improves lipid profiles and supports better insulin sensitivity.
Plant-Based
Popular in vegetarian and vegan diets as a source of healthy fats and as a base for creamy, dairy-free recipes.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Almonds
- Walnuts
- Pecans
Foods Replaced by This
- Crackers and chips
- Candy bars and sweet granola bars
- Sugary baked goods
- Sweetened nut mixes
Budget-Friendly Options
- Buying cashews in bulk from warehouse stores
- Choosing store-brand unsalted cashews
- Mixing a smaller portion of cashews with more affordable peanuts
Allergy-Safe Alternatives
- Roasted chickpeas for those with tree nut allergies
- Pumpkin seeds (pepitas)
- Sunflower seeds
Research Library
Effect of nuts on cardiometabolic health
meta-analysis
Regular nut consumption, including cashews, is associated with improved lipid profiles and lower risk of cardiovascular disease when part of a balanced diet.
View SourceDietary nuts and risk of type 2 diabetes
prospective cohort study
Higher nut intake has been linked with a modestly lower risk of developing type 2 diabetes, likely through improvements in weight, insulin sensitivity, and inflammation.
View SourceGlycemic index and load of nuts and nut-containing foods
GI testing / review
Studies confirm that whole nuts, including cashews, generally have low GI and GL values, with glycemic impact rising primarily when sugar is added.
View SourceNut consumption and weight management
clinical trials review
Research suggests that nuts can be included in calorie-controlled diets without promoting weight gain when portions are monitored, partly due to their effects on satiety.
View SourceMaster Your Metabolic Health
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* Results may vary. Use in conjunction with a healthy lifestyle for best results.
Frequently Asked Questions About Cashews and Blood Sugar
Medical Disclaimer
The information provided on this page is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes, especially if you have diabetes, allergies, or other health concerns. Never disregard professional medical advice or delay in seeking it because of something you have read here.
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