Cashews and Blood Sugar: What We Know So Far

Cashews are fairly low in sugar. A 28 gram serving contains only about 1.4 grams of sugars and around 9 grams of carbohydrate, according to the Global Cashew Council. That has made researchers curious about how they affect blood sugar, especially in people with type 2 diabetes.

A 12-week study in Asian Indians with type 2 diabetes found that eating cashews was linked with lower systolic blood pressure and higher HDL cholesterol. A separate trial in people with diabetes reported that eating cashews daily may reduce markers of oxidative stress. And a 2021 meta-analysis found cashew consumption was associated with improvements in some measures of blood sugar control and body composition.

Most of these studies are small or short, and they look at particular groups of people. Some of the lab research the Council lists, for example on compounds taken from cashews, has only been done in computer models or animals, so it tells us little about what happens when a person eats cashews. None of it shows that cashews treat or prevent diabetes.

Please don't change your diet or medication on the strength of a blog post. If you have diabetes or pre-diabetes, talk to your doctor or dietitian about whether, and how much, cashews fit your plan. Unsalted, unsweetened cashews are the sensible starting point, and portion size still matters.

Blood sugar is mostly affected by carbohydrates, and cashews contain a modest amount: about 9 grams in a 28 gram serving, of which only around 1.4 grams are sugars. Foods that are low in carbohydrate and contain fat and protein tend to raise blood sugar slowly, and nuts are generally described as low glycaemic index foods. Published values vary between sources, though, and how your own body reacts depends on you and on what else you eat.

Read the label. Plain, dry-roasted or oven-roasted cashews are the simplest choice. Honey-roasted, candied and chocolate-coated cashews contain added sugar, which changes the picture, and heavily salted ones add sodium, which matters for people who also watch their blood pressure. Our Oven Roasted Cashew is roasted with no added oil, and you can season it yourself if you like.

Cashews are usually eaten alongside other foods, and what you pair them with matters as much as the nuts themselves. A handful with a piece of fruit or a plain yoghurt is a different snack from a handful with a sweet biscuit. If you track your blood sugar, you may find it useful to note how you feel and what your readings do after a small portion, and share that with your doctor or dietitian.

Portion size matters here too. Our guide to how many cashews to eat a day explains what a sensible handful looks like.

For most people, a small handful of plain cashews is a reasonable, satisfying snack with modest sugar. Read about portions in how many cashews to eat a day, and the wider picture in cashew nutrition facts.

This post summarises published research and is for information only. It is not medical advice. You can also read cashews and heart health and the minerals in cashews.