PCOS food guide
Are cashews good for PCOS? Raw cashews, GI and portions
Can I eat it?
Yes, raw unsalted cashews can fit a varied diet with PCOS if they are suitable for you. The University of Sydney reports GI 22 for raw cashews, a food reference value rather than a prediction of your insulin response. Try a small handful as a snack or topping.
At your table
What the GI value actually covers
The [University of Sydney cashew article](https://glycemicindex.com/2024/07/confused-about-carbs-cashews-will-cashew/) explicitly identifies raw cashews and reports GI 22. Its 30 g example, roughly 15 nuts, lists 180 kcal, 5.1 g protein, 14.5 g fat, 1.8 g fiber and 6.9 g available carbohydrate. These are reference values, not a test of your packet or your glucose response. Do not transfer GI 22 to honey-coated nuts, cashew sweets, drinks or a complete cashew curry. The [GI FAQ](https://glycemicindex.com/faqs/) distinguishes the carbohydrate comparison used for GI from the quantity eaten; a larger handful does not change GI but does increase the amount consumed.
Choose a portion that fits the food around it
For a starting serving example, put about 30 g in a small dish rather than estimating from a large bag. This is an illustration, not a required daily amount or a limit. Use less as a topping, more if appropriate for your needs, or another food if nuts are unsuitable. At about 5 g protein in the cited serving, cashews are not nutritionally interchangeable with a whole protein-focused meal. Consider what else you want to eat and any individualized advice.
Buy and prepare the intended product
Choose commercially sold, shelled raw cashews without salt or a sweet coating, and check ingredients and allergy information. “Raw” here names the retail food in the source, not nuts harvested or processed at home. Eat as sold, or chop with a clean knife for a topping; no soaking is required for this use. Follow the packet’s storage instructions. Roasting, blending and added ingredients produce different preparations, and this guide does not verify their GI values. Compare unit price and likely use; broken pieces may suit a topping if their local price is lower.
A concrete meal and a simpler snack
For one assembly example, put 170 g plain yogurt in a bowl, add one washed, chopped pear and scatter 15–30 g chopped raw cashews over it. Adjust the amounts or add other food according to appetite; this is not a prescribed breakfast or a tested PCOS intervention. Use a suitable soy yogurt alternative if needed, checking its actual ingredients and nutrition because alternatives differ. Keep refrigerated ingredients cold and follow their storage instructions. For a simpler snack, take a pear and a small portion of cashews separately; no blender or special powder is needed.
Alternatives and allergies
Raw unsalted almonds are an alternative for texture and convenience if you dislike cashews, but they are not nutritionally identical or an allergy-safe substitute. With a nut allergy, avoid unsuitable nuts and choose a known safe accompaniment, checking cross-contact information.
More about blood sugar
Glycemic index (GI): Low · 22
GI describes how quickly a food containing carbohydrates raises blood sugar in a test. It does not rate the whole meal or tell you exactly how your body will respond. The amount you eat and what you eat with it also matter.
Common questions
Does low GI mean cashews contain no carbohydrate?+
No. The source lists 6.9 g available carbohydrate per 30 g raw cashews. GI describes a standardized comparison, not absence of carbohydrate or a measured insulin score.
Does GI 22 apply to cashew milk or honey-roasted cashews?+
No. It is reported for raw cashews. Different processing, dilution and added ingredients mean those products need their own evidence.
Must I eat 30 g every day?+
No. It is a portion example from the source, not a PCOS prescription. Adapt to appetite, preferences, allergies and individual needs.