Cashew Butter: A Low Glycemic Delight
Cashew butter is a creamy, delicious spread made from ground cashew nuts. It’s not only a tasty alternative to peanut butter but also offers several nutritional benefits with a relatively low glycemic impact.
Glycemic Impact of Cashew Butter
Our user-friendly app features a searchable database, meal planning tools, and personalized recommendations based on your health goals.
With a Glycemic Index (GI) of just 22, cashew butter falls well within the low glycemic category. Foods with a GI below 55 are considered low glycemic, making cashew butter an excellent choice for those monitoring their blood sugar levels.
The Glycemic Load (GL) is 6.01 per 100g serving, which is also considered low. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar levels.
Nutritional Profile (per 100g)
- Calories: 609
- Protein: 12.1g
- Fat: 53g
- Carbohydrates: 30.3g
- Fiber: 3g
- Sugar: 9.09g
- Net Carbs: 27.3g
Health Benefits of Cashew Butter
Cashew butter is not only low on the glycemic index but also packed with healthy fats and proteins. The high fat content consists primarily of heart-healthy monounsaturated fats, similar to those found in olive oil.
The protein content (12.1g per 100g) makes it a satisfying addition to meals and snacks, helping to maintain stable blood sugar levels and providing lasting energy.
How to Include Cashew Butter in Your Diet
- Spread on whole-grain toast for a low-GI breakfast
- Add to smoothies for extra creaminess and nutrition
- Use as a dip for apple slices or celery sticks
- Incorporate into sauces for a rich, nutty flavor
- Mix into overnight oats for a protein boost
Portion Control Consideration
While cashew butter has a low glycemic impact, it’s important to note its high calorie density (609 calories per 100g). Moderation is key – a typical serving size of 1-2 tablespoons (15-30g) is generally recommended.
Who Should Include Cashew Butter in Their Diet?
Cashew butter can be particularly beneficial for:
- People with diabetes or insulin resistance
- Those following a low-glycemic diet
- Vegetarians and vegans looking for plant-based protein sources
- Athletes and active individuals needing sustained energy
Remember that even though cashew butter has a low glycemic impact, it should be consumed as part of a balanced diet that includes a variety of whole foods.