Do raw cashews spike blood sugar? A guide to diabetic snacking

December 1, 2025 •

3 min read

According to the Nuts for Life organization, cashews have a low glycemic index (GI) of 25, meaning they are unlikely to cause significant spikes in blood sugar. While this makes them a suitable snack for many, understanding their nutritional profile is crucial for managing blood glucose effectively, especially for those with diabetes.

Quick Summary

Raw cashews have a low glycemic index and are rich in healthy fats, protein, and fiber, which help stabilize blood sugar levels. They are a beneficial snack for people with diabetes when consumed in moderation and without added salt or sugar.

Key Points

Low Glycemic Index: Raw cashews have a GI of 25, meaning they cause a slow and steady release of glucose into the bloodstream, not a sharp spike.
Blood Sugar Stabilization: The combination of healthy fats, protein, and fiber in cashews helps regulate blood sugar levels and promote a feeling of fullness.
Moderation is Essential: Due to their calorie density, portion control is critical to prevent weight gain, which can negatively impact blood sugar management. A standard serving is about 15-20 cashews.
Nutrient-Rich: Cashews are packed with essential minerals like magnesium, which improves insulin sensitivity and supports overall blood glucose control.
Choose Unsalted and Plain: Always opt for raw or dry-roasted cashews without added salt, sugar, or oil to avoid negating their health benefits.
Versatile for Meals: Incorporate cashews into salads, stir-fries, or blend them into creamy, dairy-free sauces to add flavor and nutritional value.

Understanding the Glycemic Index of Cashews

When considering how a food affects blood sugar, the glycemic index (GI) is a key metric. A food's GI score indicates how quickly its carbohydrates raise blood glucose levels. With a GI of approximately 25, cashews fall squarely into the low-GI category. This low score is primarily due to their nutritional composition, which includes a balanced mix of fats, protein, and fiber, rather than a high concentration of simple sugars.

The Nutritional Science Behind Stable Blood Sugar

Several factors within a cashew's nutritional makeup help explain why it does not cause a blood sugar spike:

Low Carbohydrate Content: Cashews contain a relatively low amount of carbohydrates compared to many other snacks. The carbs they do have are primarily complex, not simple sugars that are absorbed quickly.
High in Fiber: The fiber in cashews slows down the absorption of glucose into the bloodstream, which helps prevent rapid blood sugar fluctuations.
Rich in Healthy Fats and Protein: The combination of healthy fats and protein contributes to a feeling of fullness, which can help regulate appetite and prevent overeating that might otherwise lead to a blood sugar imbalance.
Presence of Magnesium: Cashews are a good source of magnesium, a mineral that plays a vital role in blood sugar control and insulin sensitivity. Many people with type 2 diabetes are deficient in magnesium.

The Importance of Portion Control

Despite their benefits, moderation is key when consuming cashews. Due to their high-calorie and fat density, overeating can lead to weight gain, which negatively impacts blood sugar management. A standard portion size is about one ounce, or roughly 15-20 cashews. Sticking to this amount helps ensure that you receive the nutritional benefits without consuming excess calories.

Raw vs. Roasted Cashews: Which is Better for Blood Sugar?

Both raw and dry-roasted cashews are generally safe for blood sugar management, but there are important differences to note. Raw cashews are mildly flavored and retain a slightly higher concentration of antioxidants. However, it is important to remember that cashews labeled as "raw" in stores have been steamed to remove the toxic oil, urushiol, from their shell. Roasted cashews offer a richer flavor and crunch but may have a slightly lower nutrient density depending on the roasting process.

Here is a comparison of raw vs. roasted cashews for blood sugar management:


Feature	Raw Cashews	Dry-Roasted Cashews
Glycemic Impact	Low GI (~25)	Low GI (~25)
Nutrient Density	Higher in certain antioxidants and vitamins	Slightly lower due to heat, but still nutritious
Taste	Mild, buttery, and versatile	Richer, toastier flavor
Blood Sugar Risk	Minimal, with proper portion control	Minimal, with proper portion control. Risk increases with added sugar
Added Ingredients	Often sold unsalted; free of added ingredients	Potential for added salt, sugar, or unhealthy oils

For optimal blood sugar health, choosing plain, unsalted varieties is best, regardless of whether they are raw or roasted. Added sugars or salty seasonings in processed versions can counteract the nut's natural benefits.

How to Incorporate Raw Cashews into a Diabetic Diet

Adding cashews to your diet can be a delicious way to manage blood sugar. The key is integration and portion control. Here are some simple ways to enjoy them:

As a stand-alone snack: Enjoy a small handful (around 15-20 nuts) between meals to stabilize hunger and energy levels.
Mixed with other foods: Combine them with other low-GI foods, such as a salad with leafy greens or berries, to create a balanced snack.
Homemade cashew butter: Blend raw cashews into a smooth, creamy butter for a protein-rich spread without added sugars.
In dairy-free sauces: Their creamy texture makes raw cashews an excellent base for dairy-free sauces, dips, and spreads.

Conclusion: A Nutty Choice for Stable Blood Sugar

To conclude, raw cashews do not spike blood sugar and can be a safe and beneficial addition to a diabetic diet. Their low glycemic index, coupled with a high content of fiber, protein, and healthy fats, contributes to stable blood glucose levels and increased satiety. The key to maximizing these benefits lies in moderation, sticking to proper portion sizes, and choosing plain, unsalted options. Always consult with a healthcare provider or a registered dietitian to determine the best dietary plan for your specific health needs.

Recommended Outbound Resource

For more information on the glycemic index and how to manage your diet for stable blood sugar, you can visit the American Diabetes Association's website.

Frequently Asked Questions

Yes, people with diabetes can safely eat cashews as part of a balanced diet. Their low glycemic index and high content of fiber, protein, and healthy fats make them a beneficial snack for managing blood sugar levels, provided they are consumed in moderation.

Experts recommend a portion size of approximately one ounce, which is about 15-20 cashews per day. This amount provides nutritional benefits without an excessive calorie intake that could impact weight management.

Cashews have a low glycemic index (GI) of around 25. This low score indicates that they do not cause a rapid increase in blood sugar levels, making them a good choice for those monitoring their glucose.

Both raw and dry-roasted cashews have a similar low-GI and are suitable for blood sugar management. However, choosing unsalted and plain varieties is important. Raw cashews also have slightly more micronutrients, while roasted cashews have a richer flavor.

While cashews do not directly lower blood sugar, their nutritional profile helps to regulate and stabilize it. The fiber and healthy fats slow glucose absorption, and magnesium can improve insulin sensitivity over time.

The main risk of overeating cashews is their high calorie and fat content, which can lead to weight gain if not monitored. This can complicate blood sugar management. It is also important to avoid versions with added sugars or salt.

Many nuts, such as almonds, walnuts, and pistachios, are also low-glycemic and beneficial for people with diabetes. They all offer healthy fats, protein, and fiber that contribute to blood sugar control and satiety.