are cashews good for diabetics

ByHawya

I remember when I was first diagnosed with diabetes, I was always wary of nuts. One day while chatting with Lao Zhang from our diabetes support group, he frowned and said, “I heard cashews are high in calories – I ate two and my blood sugar spiked!” This made me nervous too, so I immediately checked the materials from my nutritionist. Turns out, one ounce of cashews has a glycemic index (GI) of only 25, firmly in the low-GI category.

I conducted a little experiment: one morning at 10am, I ate 20 raw cashews with a cup of unsweetened soy milk. Two hours later, my blood sugar measured a steady 5.8mmol/L. Later research revealed that in a 12-week Brazilian study, diabetics who consumed 30g of cashews daily not only experienced reduced blood sugar fluctuations but also saw an 8% increase in HDL (good cholesterol). Now I enjoy a small handful of cashews as a snack every day – that anxiety about blood sugar spikes has been replaced by steady reassurance.

2. The Almond Miracle: A 24-Week Transformation Journey

Last spring, I met Auntie Chen who had been living with diabetes for 5 years. She always complained about her blood sugar being like a rollercoaster, especially post-meal readings often exceeding 11mmol/L. Her nutritionist suggested trying an “almond therapy”: adding 30g of almonds to breakfast daily for 24 weeks. At first Auntie Chen was skeptical: “Nuts are so oily – can this really work?”

Six months later when we met again, she was practically a different person – rosy-cheeked with blood sugar stabilized around 7mmol/L. That 2017 study on type 2 diabetics wasn’t exaggerating: participants who consumed almonds daily saw a 0.3% reduction in HbA1c and a 5.3% decrease in LDL (bad cholesterol). Now Auntie Chen tells everyone: “Almonds are my little guardians – chew some daily and blood sugar behaves.”

3. The First Morning Glass: Activating Blood Sugar Control

I used to be a complete “coffee addict”, making coffee my first action upon waking. Then during one physical, my doctor pointed to my blood test results and said: “Dehydration makes blood viscous and can even affect glucose monitoring accuracy.” Since then, I’ve developed a habit of drinking warm water first thing in the morning.

At first it felt strange – the taste seemed too plain. But after a week, I noticed significantly smaller post-breakfast blood sugar fluctuations. Now every morning at 6am, I drink 200ml of warm water, sometimes with a lemon slice for flavor. Nutritional research shows adequate hydration helps the body metabolize sugar better – for diabetics, consuming at least 2000ml daily is recommended. That morning glass is like pressing the “power button” for blood sugar control.

4. The Banana Trap: Moderation is Key

During an autumn outing last year, I packed a banana as a snack. My diabetic friend Sister Li immediately waved her hands in warning: “Don’t eat that – it spikes blood sugar too fast!” Smiling, I peeled the banana and divided it into thirds: “See? Eating 1/3 with 10g of peanut butter won’t cause rebellion in blood sugar.”

Back home, I conducted tests: eating a whole banana (about 100g) alone raised my blood sugar from 5.5 to 7.8 after two hours. But when paired with peanut butter, the same amount only increased to 6.9. Turns out the fructose in bananas doesn’t rely on insulin for metabolism. Keeping portions to 50-100g daily and combining with protein/healthy fats makes them perfectly acceptable snacks. Now my lunchbox occasionally contains half a banana with some almonds – satisfying sweet cravings without sending blood sugar “to the moon”.

5. Dried Fruit Minefields: Lessons Learned the Hard Way

Early in my diagnosis, I mistakenly considered dried fruits as “healthy snacks”, mindlessly munching raisins daily. Then one afternoon, my blood sugar suddenly spiked to 13mmol/L, scaring me into a cold sweat. Checking the nutrition label revealed raisins contain 79% sugar – equivalent to eating spoonfuls of white sugar!
My nutritionist later provided a “blacklist”:

  • Raisins: Concentrated sugar bombs – one handful equals 3 sugar cubes
  • Dates: With added sugar, GI reaches 103
  • Dried pineapple: Hiding dangerously high fructose
  • Dried mango: Double whammy of natural and added sugars
    Now when grocery shopping, I avoid these dried fruits completely, opting instead for freeze-dried strawberries (unsweetened) or small portions of dried blueberries – satisfying cravings safely.

6. The Coffee Conundrum: One Cup’s Glucose Adventure

As a longtime coffee lover, quitting coffee seemed harder than quitting sugar. But after one physical where my fasting blood sugar was 1.2mmol/L higher than usual following a latte, I had to face caffeine’s effects.

I began a “coffee experiment”: drinking black coffee (200mg caffeine) on Monday and measuring post-meal glucose; then decaf on Wednesday for comparison. After two weeks, I discovered caffeine affects my blood sugar bidirectionally – sometimes decreasing insulin sensitivity, while other times the energy boost encouraged more exercise, indirectly lowering glucose. Now I’ve learned to “know thyself”: no more than 2 cups of black coffee daily, preferably after breakfast followed by 10 minutes of stretching – keeping blood sugar under a “stabilizing spell”.

Appendix: My Anti-Diabetes Food Memo

  • Nut Do’s & Don’ts:
    ✅ Recommended: Almonds (20-25/day), walnuts (1-2), raw cashews (20)
    ❌ Avoid: Honey-roasted nuts, chocolate-covered nuts, salted nuts
  • Smart Fruit Choices:
    Low-GI picks (<55): ½ apple, ⅓ pear, ½ cup blueberries
    High-GI caution (>70): Small watermelon slice, 3-4 lychees, 5 longans
  • Beverage Strategies:
    • Add: Morning water, chamomile tea (before bed), unsweetened soy milk
    • Reduce: Sweet drinks, specialty coffees (less cream/syrup), whole milk (choose low-fat)

These years of managing diabetes through diet have been less about battling food and more about making peace with myself. Each careful experiment, every small habit validated by data, has taught me better coexistence with diabetes. As my nutritionist says: “No food is completely forbidden – it’s all about eating wisely.” May every diabetic find their own balance, transforming each bite into power for maintaining health.