क्या काजू खाने से Cholesterol बढ़ता है | Why Cashew Nuts are Good for you | Q&A 32

Does Eating Cashews Increase Cholesterol? Let’s Find Out

Some people believe that cashews increase cholesterol levels. But is that really true? In this blog, we’ll explore the science behind this belief and understand whether cashews can be part of a healthy diabetic diet.

Understanding Cashews in a Diabetic Diet

To decide if a food is suitable for diabetes, we usually evaluate three things:

1. Ingredients – Cashew is a single-ingredient food.

2. Nutritional Value – Cashews contain approximately 30% carbohydrates, 4% fiber, and a good amount of protein.

3. Glycemic Load – Cashews have a glycemic load of around 7.5 per 100g, which is considered low.

This means that cashews, when eaten in moderate quantities, are safe and can be added to a low glycemic load diet. Compared to processed snacks made of refined flour (like biscuits or fried snacks) which have a glycemic load of around 50, cashews are a far better option.

If you're searching for healthy snacks for diabetics, cashew nuts are one of the top contenders.

Do Cashews Increase Cholesterol?

Here’s the truth: Cholesterol in our blood comes from two sources – the food we eat and what our body (mainly the liver) produces. Only about 25% comes from external food sources; the remaining 75% is produced internally.

Excess cholesterol production inside the body is often triggered by high levels of insulin and sugar. When you consume high-carb or sugary foods, your body produces more insulin. If insulin levels remain high, your liver converts excess glucose into fat and cholesterol—especially the bad cholesterol (LDL).

However, cashew glycemic index is low, meaning they do not cause a rapid spike in blood sugar or insulin. So, eating cashews in moderation will not increase your cholesterol.

Cashews Are Not an Animal Product

This is important. Cholesterol is only present in animal-based foods—like eggs, meat, and dairy. Cashews are plant-based, and plants do not produce cholesterol because they don’t have a liver.

So, if you hear that a vegetable oil or cashew is “cholesterol-free,” that’s true—but it’s also obvious. All plant-based foods are naturally free of cholesterol.

If you're wondering, "are cashews bad for cholesterol?" the answer is no—especially when compared to animal products.

What Do Medical Studies Say?

Several studies suggest that eating cashews may actually improve cholesterol levels. They have been found to reduce bad cholesterol (LDL) and increase good cholesterol (HDL), which supports heart health. So, far from being harmful, cashews can be beneficial for cholesterol control when included in a balanced diet.

Cashews are also considered one of the nuts for heart health and a reliable option among the best dry fruits for diabetes.

Cashew Benefits for Diabetes

Here are a few reasons why cashew benefits for diabetes are worth noting:

• Low glycemic load helps in blood sugar control

• Contains healthy fats that support insulin sensitivity

• Naturally free of cholesterol

• Convenient and satisfying snack for diabetic patients

If you’ve ever asked, "can diabetics eat cashew nuts?" or "is cashew good for diabetic patients?" — the answer is yes, in moderation.

Conclusion

Cashew and cholesterol myths have been around for a while, but the facts are clear. Cashews do not raise cholesterol. In fact, when consumed in the right portion, they can be a healthy snack option for people with diabetes.

They have a low glycemic load, contain beneficial fats, are naturally cholesterol-free, and support good cholesterol levels.

So, if you want a nutritious snack that won’t spike your blood sugar or harm your heart, cashew nuts are a smart choice. Just make sure your overall diet maintains a low glycemic load and is rich in whole, unprocessed foods.

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