The effect of cashews on blood sugar

=========================== In today's world, where diabetes is known as one of the most common metabolic disorders, paying attention to nutrition and choosing healthy foods has become more important than ever. Diabetics or those who are at risk of developing type 2 diabetes are always looking for foods that not only increase blood sugar, but also help control it better. In the meantime, nuts and oil seeds such as almonds, walnuts, pistachios and cashew nuts have found a special place in healthy diets. Cashew with mild taste, texture Creamy and its nutritious ingredients are not only considered a delightful snack, but also contain useful fats, fiber, vitamins and minerals that can have positive effects on the general health of the body and especially on **blood sugar levels**. But how good are cashews for diabetics? Can its consumption regulate blood sugar or vice versa, lead to its increase? The effect of cashews on blood sugar Cashews are one of the popular and nutritious nuts that have attracted the attention of nutrition and metabolic diseases researchers in recent decades. One of the important topics in nutritional studies is to investigate the effect of nuts and seeds on blood sugar control, especially in diabetic patients or people with insulin resistance. In this section, we will discuss the effect of cashews on blood sugar with a scientific view and examine its effective compounds. review of the conducted research Several studies in recent years have shown that regular and controlled consumption of nuts, including cashews, can help improve blood sugar levels. In particular, a study published in the Journal of Nutrition showed that including brains in the daily diet of type 2 diabetic patients led to a decrease in fasting blood glucose levels and improved insulin sensitivity. In another study conducted by the University of Toronto, a group of participants with type 2 diabetes underwent a 12-week diet in which a portion of their daily carbohydrates were replaced with nuts such as cashews. The results showed that the level of HbA1c (three-month average blood sugar index) in these people decreased significantly. Researchers believe that the positive effect of cashews is not only due to its special food composition, but also due to its replacement with high carbohydrate sources. The role of unsaturated fatty acids in sugar control One of the most important features of cashews is the presence of unsaturated fats, especially monounsaturated fatty acids (MUFA) such as oleic acid. This type of fat plays a role in controlling blood sugar and improving the function of pancreatic β cells, which are responsible for insulin secretion. Studies show that replacing saturated and trans fats with monounsaturated fats in the diet can reduce insulin resistance and improve blood sugar control. These fats reduce the level of inflammation in the body, which is one of the aggravating factors of insulin resistance. Also, MUFAs improve insulin signaling in cells by helping to stabilize the cell membrane. In fact, the healthy fats in cashews not only raise blood sugar directly, but also help regulate blood glucose better over time, especially when consumed in place of simple carbohydrate sources. The effect of fiber on reducing glucose absorption Dietary fiber is another important component in the composition of cashews, which has a significant effect on blood sugar. Every 30 grams of cashew has about 1 gram of fiber. Although its fiber content is less than some other nuts such as almonds, this amount also plays an important role in reducing the speed of sugar absorption in the digestive system. Fibers slow down the digestion and absorption of carbohydrates by creating viscosity (stickiness) in the stomach and intestines. This causes the sugar from food to gradually enter the blood stream and prevent extreme blood sugar fluctuations. This feature is especially beneficial for people with type 2 diabetes, who have lower insulin sensitivity. In addition, fibers play a key role in the health of the gut microbiota, and research has shown that the balance of gut flora is effective in regulating glucose and insulin metabolism. Therefore, even the small amount of fiber in cashews can have a positive effect on blood sugar through indirect mechanisms. The position of cashews in the glycemic index table Contrary to its relatively sweet taste, cashews have a low glycemic index. In most reliable nutritional sources, the GI of cashews is reported to be around 22-27. This amount puts cashews in the category of foods with a low glycemic index. The main reason for the low GI of cashews is that they are very low in carbohydrates (about 9 grams per 30 grams), and on the other hand, the presence of healthy fats, protein and fiber slows down their digestion and absorption. This is especially important for diabetics or those who are in the pre-diabetes stage, as it can help stabilize blood glucose levels. It should also be noted that the method of cashew preparation may slightly affect its GI. For example, cashews roasted or flavored with sugar or salt may have a higher GI than raw or dried cashews. Comparison with other nuts and snacks To better understand the position of cashews from the perspective of the glycemic index, we compare it with other nuts and some popular snacks: As you can see, cashews have a much lower glycemic index compared to most common snacks and even some dried fruits. This feature makes it one of the best snacks for diabetics and people looking to control blood sugar. However, one thing that should not be forgotten is that the glycemic index is only one of the important criteria for choosing a healthy food item. Glycemic load (GL) should also be considered. This index measures the actual effect of a food on blood sugar according to the volume of its consumption. For example, a food may have a low GI but cause a high glycemic load if consumed in large quantities. Fortunately, cashews even score well on the glycemic load, provided they are consumed in moderate amounts (say, 15 to 30 grams per day). The effect of cashews in type 2 diabetics Type 2 diabetes is one of the most common metabolic diseases in the world, which is caused by insulin resistance or insufficient insulin secretion. Diet plays a key role in controlling this disease, and many studies have shown that including certain foods, such as brains, can help control blood sugar and improve insulin action. Cashews are among these foods that have attracted the attention of researchers and nutritionists in recent years. In this section, we will examine the results of scientific studies and the clinical effects of cashews on type 2 diabetic patients. Results of clinical studies on diabetic patients In a randomized double-blind clinical study conducted by Indian researchers in 2018, 300 patients with type 2 diabetes were divided into two groups. The first group continued their usual diet and the second group was given 30 grams of cashews daily for 12 weeks. At the end of the study, the second group experienced a significant decrease in fasting blood sugar levels, HbA1c and inflammatory indicators such as CRP. Also, in a study published in the scientific journal "Diabetes Care", it was found that the consumption of nuts (including cashews) as a partial replacement of refined carbohydrates has a positive effect on blood sugar control in diabetic patients. This study showed that daily consumption of brains for 3 months not only reduces blood sugar level but also improves blood lipids and reduces LDL. These studies prove that cashews, along with a proper diet and a healthy lifestyle, can be used as an auxiliary tool for better control of type 2 diabetes. Effect on HbA1c and insulin level One of the most important indicators of blood sugar control in diabetic patients is HbA1c or glycosylated hemoglobin. This index represents the average blood sugar during the last three months. A reduction of even one percent in the HbA1c level can significantly reduce the risk of diabetes complications such as eye, kidney and heart damage. In the research conducted, people who regularly and moderately included cashews in their diet had a significant reduction in HbA1c levels. The reason for this is the presence of fiber, unsaturated fatty acids and strong antioxidants in cashews, which help improve the sensitivity of cells to insulin and reduce blood sugar fluctuations. On the other hand, the level of insulin is also affected by the consumption of cashews. Some studies have shown that consuming brains can help reduce the need for insulin injections in some patients, because the body responds better to insulin by consuming these foods. Decreasing insulin resistance Insulin resistance is one of the main factors in the development and progression of type 2 diabetes. In this case, the body still secretes insulin, but the cells do not respond to it properly, so the sugar remains in the blood and rises over time. One of the effective components of cashews in dealing with insulin resistance is monounsaturated fatty acids (MUFA) such as oleic acid. This fatty acid plays an important role in reducing cell inflammation and increasing the response of cells to insulin. Also, the healthy fats in cashews help regulate blood lipids, reduce triglycerides, and increase HDL (good cholesterol), all of which improve the body's metabolism and reduce insulin resistance. On the other hand, magnesium in cashews also plays a direct role in insulin activity. Studies have shown that magnesium deficiency in the body can aggravate insulin resistance. Consuming foods rich in magnesium, such as cashews, helps improve insulin function and control blood sugar by providing the body's daily need for this mineral. Important note about how to use for diabetics While cashews can be beneficial for people with type 2 diabetes, the important thing is to consume them in moderation. Because cashews are relatively high in calories (about 150 to 180 calories per 30 grams), consuming too much of them can lead to weight gain, which itself is a risk factor for worsening diabetes. It is better for people with diabetes to consume cashews raw or roasted without salt and as part of a snack or in combination with other ingredients such as salads, low-fat yogurt or whole grains. It is also recommended that its use be done under the supervision of a nutritionist or doctor, especially if the patient is taking blood sugar-lowering drugs or insulin. As a nutritious nut with compounds such as healthy fats, fiber, magnesium, and antioxidants, cashews can help lower blood sugar, lower HbA1c, improve insulin levels, and reduce insulin resistance in people with type 2 diabetes. However, its controlled and conscious consumption along with a balanced diet and regular physical activity is the key to enjoying the real benefits of this food. Cashews are neither a cure-all nor a miracle, but they can be a smart part of an anti-diabetic lifestyle. **To receive a visit (online or in person) with Dr. Yazdan Panah, fill out the form below**