Avocados, while known for their buttery feel and distinctive taste, are a powerhouse of nutrients. Many studies link avocado consumption with good heart health, eye health, and weight management. So, is avocado good for diabetes control?
This blog will go over the relationship between avocados and managing diabetes and answers some frequently asked questions on the subject.
|Nutrition||Amount (per 100g)|
|Vitamin E||2.07 mg|
What Is the Relationship Between Avocado & Diabetes?
The relationship between avocados and diabetes has to do with the fact that consuming avocados may help control diabetes. Eating avocados every day won’t guarantee the prevention of diabetes, nor is it a cure. However, it has several health benefits that make it an excellent food option for people with type-2 diabetes.
4 Benefits of Avocado for People With Type-2 Diabetes
Here are four reasons that make eating avocado good for diabetes control.
1. It Won’t Spike Your Blood Sugar Levels
Avocado has a glycemic index (GI) of 15, making it a diabetic-friendly food. A glycemic index is a measure of how much a carbohydrate food increases sugar levels in your blood. A GI between 1-55 is considered low and, therefore, healthy for diabetics.
While there’s no evidence to suggest avocados directly decrease your blood sugar, we know they won’t spike it either when consumed in moderation.
2. It’s an Excellent Source of Fibre
Avocados are an excellent source of dietary fibre. One serving contains around 10g of fibre, which contributes to 40% of your daily fibre intake.
The high-fibre content in avocados has many health benefits for diabetics, including:
- Better digestion
- Blood sugar control
- Better satiation (which prevents you from overeating)
3. It May Assist in Weight Loss and Improve Insulin Sensitivity
Avocados are a great source of monounsaturated fats. Research shows that a diet high in monounsaturated fats could help diabetic patients lose weight effectively.
With 40% of your daily fibre requirements, avocados keep you well-satiated with every serving, which decreases your likelihood of snacking between meals.
4. It’s Loaded With Healthy Fats
There’s a common misconception that fats are unhealthy; that’s only half true. There are unhealthy fats like saturated fats and trans fats. On the other hand, monounsaturated and polyunsaturated fats are good for you.
Avocados contain monounsaturated fats, which are known to decrease your bad cholesterol levels.
How To Eat an Avocado for Diabetes Control
Here are some fun ways you can incorporate avocado into your diet for better diabetes control:
- Plain avocado: This is the easiest way to eat your avocado — plain and simple.
- Avocado with salt and pepper: If you don’t like the taste of plain avocado, you can always add a pinch of salt and pepper to enhance the flavour.
- Avocado salad: You can slice up an avocado and add them to your salad for your lunch or dinner.
- Avocado spread: You can mash up an avocado and spread it on a slice of whole wheat bread for a hearty meal.
Side Effects of Avocado That You Should Be Aware Of
Unless you have an allergy to the food, the side-effects of eating avocados are a result of overconsuming them.
Here are some common side effects of overeating avocados:
- Liver damage
Also, it’s best to keep avocados out of your diet if you’re pregnant or taking blood thinners.
Can Diabetics Eat Avocado Every Day?
Yes, a diabetic can eat avocado every day. It’s high in fibre and low in fat, making it an ideal food for diabetics. However, consuming avocado daily is only a small part of other measures for diabetes control.
Do Avocados Raise Blood Sugar?
No, avocados won’t raise blood sugar. But you need to eat them in moderation.
Can Avocado Reduce Blood Sugar?
No, avocados can’t reduce blood sugar directly. Eating them simply won’t spike your blood sugar.
How Many Avocados Should a Diabetic Eat a Day?
A diabetic should eat one avocado a day. While they can eat more, it’s better to add a variety of other healthy fruits to have a balanced diet.
Is Avocado Oil Good for Diabetics?
Yes, avocado oil is good for diabetics. It shares many of the same health benefits as olive oil, making it a good choice for people with diabetes.
An Avocado a Day To Keep Diabetes at Bay
While eating avocados won’t directly treat or cure diabetes, eating them in moderation can help you manage the disease, as well as offer many health benefits.
If you want to learn more about how to prevent diabetes or create a custom diet plan to control diabetes, book an appointment with one of our specialists at Ayu Health Network of Hospitals.
Visit our website and invest in your health today.
Also Read : Also Read : Exploring the Benefits of Dragon Fruit for Diabetes Management
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About the Author
Dr. S. Goel
Dr. S. Goel is a renowned Internal Medicine Specialist currently practicing at Ayu Health, Bangalore. He is a Specialist in Internal Medicine, Diabetes HTN, Paediatric Care, and Family Medicine.