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It’s time to reveal another wonder that is concealed within cashews! Beyond their delightful taste, cashews have a distinct role in promoting the well-being on people’s blood sugar. Let’s explore how cashews is healthy for our blood sugar!
Nutritional Content of Cashews
Derived from the Food Data Central repository of the US Department of Agriculture and research findings covering 11 cashew samples from 6 countries, the nutritional values in 100 grams of raw cashews are as follows:
- Energy: 565 Kcal
- Protein: 17.4 grams
- Fat: 38.9 grams
- Carbohydrates: 36.3 grams
- Fiber: 4.1 grams
- Calcium: 42 mg
- Iron: 5.9 mg
- Magnesium: 251 mg
- Phosphorus: 532 mg
- Potassium: 638 mg
- Sodium: 5 mg
- Zinc: 5.07 mg
- Copper: 2.22 mg
- Manganese: 1.95 mg
- Selenium: 20.7 μg
- Vitamin B1: 0.47 mg
- Vitamin B2: 0.02 mg
- Vitamin B3: 1.31 mg
- Vitamin B5: 0.77 mg
- Vitamin B6: 0.39 mg
- Vitamin B8: 33.6 μg
- Vitamin B9: 39.1 μg
- Vitamin B12: 0.06 μg
- Vitamin C: 0.12 mg
- Vitamin E: 5.8 mg
Benefits of Cashews for Blood Sugar
Elevated blood sugar levels may signal insulin resistance and pose a significant risk for type 2 diabetes. Hence, effectively managing blood sugar levels is vital for preventing and addressing insulin resistance and diabetes.
Studies propose that incorporating cashews into daily consumption may have a beneficial influence, leading to decreased insulin levels among individuals with type 2 diabetes. Nevertheless, additional research with more extensive sample sizes and extended study durations is required to authenticate these findings.
Here are several explanations for how cashews might play a positive role in sustaining a balanced blood sugar level:
1. Low Glycemic Index and Glycemic Load
The Glycemic Index (GI) and Glycemic Load (GL) are two related concepts used to assess the impact of food on blood sugar levels.
GI measures how quickly food can raise blood sugar after consumption. Foods with a low GI typically have values below 50. On the other hand, GL measures how much of an impact food has on blood sugar, considering the speed of absorption and the amount of carbohydrates consumed. Foods with a low GL typically have values below 10.
Cashews have a low Glycemic Index (25) and a low Glycemic Load (3.1), indicating a slower increase in blood sugar after consumption.
2. Abundant in Dietary Fiber
Dietary fiber, a component that the body cannot break down, avoids causing sudden increases in blood sugar. Furthermore, fiber intake enhances the body’s receptiveness to insulin, contributing to the control of blood sugar levels.
3. Essential Minerals
Cashews contain crucial minerals with connections to blood sugar:
a. Calcium
Maintaining the right calcium balance is crucial for insulin resistance and secretion. An imbalance, especially in individuals with diabetes, can affect cell regulation and worsen complications in blood vessels.
b. Zinc
Zinc regulates various processes, including keeping blood sugar levels balanced. Some studies show that low zinc levels may increase the risk of diabetes or its complications, but different research outcomes indicate the need for further investigation.
c. Selenium
Selenium protects body cells with its antioxidant function. Research indicates that additional selenium may help prevent metabolic diseases like type 2 diabetes. However, varying research findings highlight the need for further studies to understand its relationship better.
Despite differing research results on these minerals, cashews remain an excellent food choice. Maintaining a balanced intake of these nutrients is crucial to avoiding excessive consumption.
Safe Cashew Consumption Tips for Blood Sugar
Here are some tips you can follow to enjoy cashews without worrying about experiencing blood sugar spikes:
1. Right Portion
Consume cashews in appropriate portions to avoid negative impacts on blood sugar.
2. Choose Cashews Without Added Sugar
Avoid cashew variants with added sugar or artificial sweeteners to prevent blood sugar spikes.
3. Combine with Other Fiber and Protein Sources
Pairing cashews with fiber and protein-rich foods can enhance satiety, prevent overeating, and maintain stable blood sugar levels.
Arummi’s Recommendation: Enjoy Low-Sugar Cashew Milk to Maintain Blood Sugar Levels
Arummi presents a creative idea: cashew milk with low sugar and high fiber content. This beverage can delight your taste buds without concerns about blood sugar spikes. Grab this product at your nearby supermarket!
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