Many diabetics are confused about choosing fruits that are safe for consumption. One of them is avocado safe for diabetics. There are many reasons why it is important to include avocado in our diet. These versatile fruits are nutrient-rich superfoods, loaded with heart-healthy fats like oleic acid, immune-boosting antioxidants like lycopene, and fiber to keep us organized. You may also be interested in our articles Best Breakfast Ideas and Dietary Supplements for Diabetics! which may be of use to you.
Avocados are naturally sweet, creamy, and delicious and taste great sprinkled over salads, stirred into guacamole, or eaten on their own. They are perfect for snacking between meals or even added to smoothies or shakes for a quick meal.
Available Carbohydrate and Diabetes
To better estimate the effect of avocado on your blood sugar levels, you can calculate their available carbohydrate content by subtracting fiber from the total carbs. In the case of a California avocado, you get 2.6 grams of available carbohydrates, while a Florida avocado contains 6.8 grams of available carbohydates because of its larger size. Usually, diabetics are recommended to limit their carb intake to 45 grams to 60 grams per meal.
Avocado contains very small amounts of available carbohydrates and are not problematic for diabetes control, even if you eat a whole, large avocado. However, you may want to try taking half an avocado at breakfast or lunch instead of eating more bread, pasta, rice, potatoes, or other starchy foods. This way, you will be getting some extra fiber and the fat in avocados will help slow down digestion, giving you longer-lasting energy throughout your day.
Avocado is rich in monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), which have been shown to reduce inflammation in people with inflammatory diseases such as rheumatoid arthritis, Crohn’s disease, and ulcerative colitis.1,2 Avocados also contain significant amounts of vitamin E, B vitamins, potassium, magnesium, copper, iron, selenium, zinc, folate, lutein, zeaxanthin, and phytosterols.
Avocado oil has many health benefits that make it great for cooking and salad dressings. It is used for making low-fat spreads, smoothies, and desserts. People who consume avocado oil regularly show lower cholesterol levels and improved cardiovascular function compared to those who don’t.
Typical Meals With Avocado
Although avocado itself is not likely to hinder your glycemic control, it is often served with high-carb foods such as tortillas, nacho chips and taco shells. If your meal includes foods that have a high carbohydrate content, your blood sugar is likely to rise, so count your carbs to ensure you do not eat more carbohydrates than your body can handle.
Typical Meals With Avocado:
- Taco Salad – Mix diced tomatoes, corn, black beans, shredded lettuce, and cilantro; add avocado slices and shredded cheese. Top with sour cream and lime juice.
- Breakfast Burrito – Fill flour tortilla with scrambled eggs, salsa, shredded cheese, and sliced avocado. Roll up burrito and place seam side down on baking sheet. Bake until heated through.
- Black Bean Avocado Dip – Mix 1/4 cup cooked black beans, 1 chopped ripe avocado, 1/3 cup red onion, 1 clove garlic, 1 tablespoon lemon juice, 1 teaspoon salt, and 1/2 teaspoon chili powder. Add crushed tortilla chips. Drizzle with olive oil and sprinkle with paprika.
Benefits Avocado Safe For Diabetics
The benefits contained in avocados are good for health and skin. They have anti-oxidant properties. The following list describes how avocados benefit our bodies. Healthy fats – avocados contain mono saturated fats, essential fatty acids, omega-7, omega-9, and omega 3. These all help maintain heart health and normal circulation. Fats like these protect us against certain kinds of cancer.
An excessive amount of Omega-7 can cause prostate problems. Monounsaturated fats promote brain development, learning ability, memory retention and mood stability. Eating lots of avocados will keep you full and satisfied till dinner time. Vitamin K – avocados are full of Vitamin K. This helps prevent internal bleeding and keeps bones strong and healthy.
Avocados also have good properties for diabetes. According to research scientists from the University of California at Los Angeles, eating one serving per day of fresh or frozen avocado could significantly improve insulin sensitivity and may even be beneficial for people with type 2 diabetes. Another study found that subjects who ate avocado were less likely to develop diabetes over 10 years.
Dietary fiber – avocados are very high in dietary fibre. Fiber is important for digestive health. It helps prevent constipation and colon cancer. Fruit and vegetable intake – avocados are part of the fruit family and are classified as a fruit. Therefore they are high in fibre and other nutrients. They have a higher level of potassium and vitamin C than most fruits and vegetables. In fact, avocados rank third after bananas and oranges in terms of their total daily value of potassium.
Avocados are an excellent source of folate which has been linked to lower risk of birth defects including neural tube defects. Potassium – avocados are rich in potassium. A diet rich in potassium helps reduce blood pressure, regulate heartbeat and balance fluid levels in the body.
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