Almonds or cashews: which is better for blood sugar?
Short answer
Almonds are the better pick for blood sugar. They have a lower GI (15 vs 25), with a similar glycemic load per serving (0 vs 1).
| Per usual serving | Almonds | Cashews |
|---|---|---|
| Glycemic index | 15 | 25 |
| Glycemic load per serving | 0 | 1 |
| Carbohydrates | 3 g | 4.5 g |
| Fiber | 1.7 g | 0.5 g |
| Protein | 3 g | 2.7 g |
| Sugars | 0.6 g | 0.9 g |
| Calories | 82 kcal | 83 kcal |
| Serving | 10 almonds | 10 cashews |
Highlighted values are the better of the two for blood sugar. Glycemic load counts the portion as well as the GI, so it is the fairer comparison when serving sizes differ.
What makes the difference
Both barely move blood sugar. Almonds have more fiber and less carbohydrate, so they edge ahead, but a small handful of either is a good snack.
How to eat almonds with less of a spike
A handful of soaked or raw almonds is one of the best snacks for diabetes. Keep to about 10 a day because they are calorie-dense, and skip honey-roasted or sugar-coated versions.
How to eat cashews with less of a spike
Plain, dry-roasted cashews are fine in small handfuls. Kaju katli and cashew-cream gravies are a different story because of the sugar and the portions.
Common questions
Which is better for diabetes, almonds or cashews?
Almonds are the better pick for blood sugar. They have a lower GI (15 vs 25), with a similar glycemic load per serving (0 vs 1).
What is the glycemic index of almonds and cashews?
Almonds (Badam) has a GI of 15 (low) and Cashews (Kaju) has a GI of 25 (low). Glycemic load is 0 for almonds and 1 for cashews, based on usual servings of 10 almonds and 10 cashews.
Badam ya kaju, sugar ke mareez ke liye kya behtar hai?
Badam behtar hai. Iska GI 15 hai, jabki kaju ka GI 25 hai. Phir bhi chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.