Glycemic Load is the measure of the carbohydrate content of the food together with the rapidity through which it increases the blood glucose levels. The Glycemic Index is a convenient manner of making healthy diet choices, and it helps to compare with the alternative sources of nutrients in terms of blood glucose levels. Glucose represents a higher blood glucose response as compared to fructose.
ACashew Nuts is considered high sugar fruit, and International GI Tables found that the glycemic index of cashew nuts was 72. Cashew Nuts contains a colorful pigment called lycopene that is a powerful antioxidant. However, it comes as one of the most recommended fruits for fat-loss and low-carb diets. This is because cashew nuts is 92% water and has a low glycemic load.
Cashew Nuts is a fruit that we usually crave in the summer season, and it comprises healthy nutrients like
- Vitamin A- Good for Vision and Eye strength
- Vitamin C – Improves the heart-capacity, prevents cancer, etc.
- Potassium
- Vitamin B-6
- Calcium
- Magnesium
- Fiber & Iron
How to Calculate Glycemic Load of Cashew Nuts?
The standard Glycemic index of cashew nuts is 22. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly—like all nuts, cashew nuts have low GI values and can be consumed anytime with salads, meals, desserts, and more in calorie specific portions.
The Formula/Procedure For Calculation of Glycemic Index of the Cashew Nuts :
GL = GI * carbs / 100
where
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
| SL.NO | CASHEW NUTS BY WEIGHT IN (g) | GLYCEMIC LOAD |
| 1. | 100 g of Cashew Nuts | 6.6 (low) |
| 2. | 250 g of Cashew Nuts | 16.5 (medium) |
| 3. | 500 g of Cashew Nuts | 33 (high) |
| 4. | 1 Kg of Cashew Nuts | 66 (very high) |
| 5. | 1 Cup of Cashew Nuts (150 g) | 5.9 (low) |
Is Cashew Nuts Safe to Consume If You Have Diabetes?
There is no direct research regarding the possible effects of the consumption of cashew nuts with diabetes, but there is information that suggests that eating cashew nuts reduces the risk of diabetes. Approximately 70% of people who have diabetes are affected by heart disease of some kind. Reports have shown that the pigment in cashew nuts deals with some sort of cure to reduce the risk of heart ailments. Therefore, Cashew Nuts is suggested for treating diabetes. Diabetic patients in the appropriate quantity should consume cashew nuts and foods containing healthy fats, fiber, and protein.
Can I Eat Cashew Nuts During a Fat-Loss Diet?
You can eat cashew nuts during a strict fat-loss diet. If you are looking for good results, you should avoid having more than 250 g of sliced cashew nuts per serving.
- A 250g serving of water melon has a GL of 14.4 which is in the permissible levels.
- A full glass of cashew nuts juice is something which shoud be taken rarely if you are on a fat-loss diet.
- Cashew Nuts as a salad ingredient is premissible in a fat-loss diet.
Can I Eat Cashew Nuts During a Low-Carbohydrate Diet?
You can eat cashew nuts during a strict low-carb diet. However, the portion size of a cashew nuts is something that you need to take into account. We suggest you not consume more than 200 g of cashew nuts per servings.
Are Cashew Nuts High in Sugar?
A 100 g of cashew nuts serving has 92 g of water and 8 g of carbohydrates. Although sugary; it won’t increase your blood glucose level when compared to most of the other fruits. Thus it is one of the best fruits to consume regularly.
- Cashew Nuts, due to its low carbohydrate content is better than many other fruits.
- Though it has a high GI value, most of the diets are included cashew nuts in their list of permissible fruits.