1. Cashews, I haven't got a clue what your source for that statement was, but wherever you got it, throw it out. Here's a breakdown on 100 gCashews
C 18.7%, most of which is fiber
F 50.9% with excellent ratio's of Sat:Monosat:Polyunsat (Approx 1:2:1)
Summary, excellent fat source. Just wath your quantities
2. Hi II and GI. No reason to avoid it like the plague. Its They're good flavoring agents. Just don't feel the need to float your food in it use it in moderation.
3. Stu and I put a sticky up on this subject, "A good breakdown of carbs". Most fruit, with the exception of some of the tropical stuff, is low-med (under about 60) on the GI and II. Don't sub it FOR veg, eat it WITH veg to get your desired carb levels. OK, I see the next question coming already. Why not just eat a little grain? You could, and I often at a mixture of grain and legumes (barley and lentils or peas), in small quantities for this reason, but the advantage of using fruit with the same amount of carbs is 1. Lower GI, II, but most importantly 2. Much higher nutient content, along with the fruit fiber.