Can Diabetics Eat Cashews Every Day? A Guide to Healthy Snacking

December 8, 2025 •

2 min read

According to the Centers for Disease Control and Prevention, nearly 1 in 10 Americans has diabetes. For those managing this condition, understanding which foods are safe and beneficial is crucial, and the question often arises: can diabetics eat cashews every day? The answer is a resounding yes, provided it's done with proper portion control and preparation.

Quick Summary

This article explores how moderate, daily consumption of unsalted, raw cashews can be a beneficial snack for diabetics. It examines their low glycemic index, heart health benefits, and role in blood sugar management when enjoyed responsibly.

Key Points

Moderate daily intake: A small handful, or about 15-20 cashews, is a recommended daily portion for diabetics.
Low glycemic index: With a GI of 25, cashews won't cause a rapid blood sugar spike, aiding in better glucose control.
Heart health benefits: The healthy fats in cashews can help improve cholesterol levels and lower blood pressure, vital for diabetic heart health.
Choose wisely: Opt for raw or unsalted, dry-roasted cashews and avoid sweetened or heavily salted varieties.
Nutrient-dense snack: Cashews are a great source of minerals like magnesium and zinc, which are beneficial for insulin sensitivity and overall health.

The Nutritional Powerhouse: Why Cashews Are Good for Diabetics

Cashews are a valuable addition to a diabetic's diet due to their unique nutritional profile.

Low Glycemic Index (GI)

With a low glycemic index of 25, cashews are digested slowly, leading to a gradual and steady release of glucose into the bloodstream, which helps prevent dangerous blood sugar fluctuations for individuals with diabetes.

Heart-Healthy Fats

Cashews are rich in monounsaturated and polyunsaturated fatty acids that support heart health and can help improve cholesterol levels.

Essential Minerals

Cashews contain essential minerals that aid in metabolic function and blood sugar regulation:

Magnesium: Helps improve insulin sensitivity.
Zinc: Involved in insulin synthesis.
Copper: Essential for a healthy metabolism.

Antioxidants and Inflammation

Cashews offer antioxidants like polyphenols and carotenoids, which combat oxidative stress and inflammation, potentially improving metabolic health and insulin resistance.

The Critical Role of Moderation and Preparation

Due to their calorie and fat content, moderation is key for diabetics. A healthy portion is about one ounce (15-20 cashews) to avoid weight gain, which can worsen insulin resistance. Preparation also matters.

Choosing the Right Cashews


Feature	Best for Diabetics	To Avoid	Why?
Preparation	Raw or Dry-Roasted	Oil-Roasted, Honey-Roasted	Avoids added fats, sugars, and calories.
Seasoning	Unsalted	Salted, Flavored	Reduces sodium intake.
Portion Size	~15-20 nuts (1oz)	Large handful, binge eating	Prevents excess calorie intake.

How to Safely Incorporate Cashews Into Your Daily Diet

Here are practical ways to include cashews in your diet:

Measure portions: Use a measuring tool for your daily serving to prevent overconsumption.
Use as topping: Add chopped cashews to salads, oatmeal, or yogurt.
Blend into smoothies: Include a small amount for a nutrient boost.
Homemade trail mix: Combine with other diabetic-friendly ingredients.
Pair with meals: Eat with low-GI foods to help stabilize blood sugar.

Potential Downsides and Considerations

Be aware of potential risks:

Allergies: Cashew allergies are common and can be severe.
Oxalates: Excessive consumption can contribute to kidney stones in susceptible individuals.
Digestive Issues: High fiber intake can cause discomfort if not consumed in moderation or if your body is not used to it.

Conclusion: A Nutty Snack in Moderation

Cashews can be a beneficial part of a diabetic's diet when eaten in moderation and prepared correctly. Their nutritional profile supports blood sugar control and heart health. Prioritize proper portion sizes and choose raw or unsalted, dry-roasted cashews. Always consult a healthcare provider or registered dietitian before making significant dietary changes. Research, such as a study in the Journal of Nutrition, supports the positive effects of moderate cashew intake on blood pressure and cholesterol in people with type 2 diabetes.

Frequently Asked Questions

A diabetic can eat about 15-20 cashews per day, which is equivalent to a one-ounce serving. This amount provides health benefits without contributing excessive calories or fat.

No, cashews have a low glycemic index (GI) of 25, so they do not cause a rapid or significant increase in blood sugar levels. Their fiber, fat, and protein content help slow the absorption of sugar.

It is best for diabetics to avoid salted cashews. The added sodium can contribute to high blood pressure, a common complication of diabetes. Opt for raw or unsalted versions instead.

The fiber, protein, and healthy fats in cashews help slow carbohydrate absorption, prevent blood sugar spikes, and promote satiety. They also contain magnesium, which can improve insulin sensitivity.

Yes, cashews contain monounsaturated and polyunsaturated fats that can improve cholesterol ratios (HDL to LDL) and reduce blood pressure, which is particularly beneficial for diabetics at higher risk of heart disease.

If consumed in excessive quantities, cashews can cause weight gain due to their high calorie content. Maintaining proper portion control is key to managing weight while enjoying their health benefits.

The best way is to eat raw or lightly dry-roasted, unsalted cashews in a measured portion. You can eat them as a standalone snack or add them to salads, stir-fries, or yogurt.