Cashews and Peanuts

Why Cashews and Peanuts May Not Be Ideal for Diabetes Management

Cashews are seeds of the cashew apple.

by John Fisher

As someone managing Type 2 diabetes, I avoid cashews and peanuts because they can impact my gut health and blood sugar levels. Cashews are particularly challenging due to their higher carbohydrate content compared to other nuts, which can lead to blood sugar spikes—a significant concern for those striving to maintain stable glucose levels. Additionally, cashews have lower fiber content, meaning they don’t slow down carbohydrate absorption as effectively as other nuts, leading to a quicker rise in blood sugar.

Understanding Cashews and Peanuts

Cashews are seeds from the cashew apple of the Anacardium occidentale tree. They grow at the base of the cashew apple and are considered drupe seeds rather than true nuts. Cashews are typically roasted and shelled before eating since their raw shells contain urushiol, a skin-irritating toxin.

Peanuts, though commonly thought of as nuts, are actually legumes, closely related to beans and lentils. They grow underground, developing from the roots of the peanut plant (Arachis hypogaea). Like cashews, peanuts are often roasted and have a different nutritional profile from tree nuts.

Key Differences: Cashews, Peanuts, and Other Nuts

1. Botanical Classification

   • Cashews: Drupe seeds, not true nuts.
   • Peanuts: Legumes, not nuts.
   • Almonds, walnuts, macadamias, and pecans are true tree nuts, distinguishing them from cashews and peanuts.

2. Carbohydrate Content

   • Cashews contain around 9 grams of carbs per ounce, potentially causing more blood sugar spikes than other nuts.
   • Peanuts have about 6 grams of carbs per ounce, which is lower than cashews but higher than some tree nuts.

3. Fat Composition

   • Cashews and peanuts are higher in monounsaturated fats but also contain more polyunsaturated fats (PUFAs) than nuts like macadamias. Excess PUFA intake can be inflammatory and may impact insulin sensitivity, affecting diabetes management.
   • Tree nuts like macadamias and walnuts offer healthier fat profiles, with macadamias especially low in PUFAs.

4. Caloric and Nutrient Density

   • Both cashews and peanuts are nutrient-dense and offer essential minerals, vitamins, and proteins. However, their higher calorie content relative to fiber and fat ratios can affect weight and blood sugar control.

For individuals managing diabetes, nuts like almonds, walnuts, and macadamias are often better choices. These nuts have lower carbohydrate content and a healthier fat profile, which can support stable blood sugar levels and provide added health benefits.

Note: This article was prepared with the assistance of AI.

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