To properly manage diabetes mellitus, involves a balance in your diet, physical activity, and medications. What the patient eats has an impact on blood glucose, cholesterol, and weight. Thus it is important to make the best food choices.
Avocado is often referred to as a superfood. Its health benefits are plentiful, and its versatility makes it a vital addition to any diet. Avocados have a unique nutrition profile. They contain lots of fiber and are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E, and vitamin C.
The fruit can vary in terms of size, shape, weight, and color, but you can’t go too far wrong whichever type you eat. Avocados are now becoming a widely popular option for people looking to improve their health, and because they are very low-carb, avocados are an ideal food choice for people with diabetes. Pairing an avocado with other foods may help reduce blood sugar spikes too. Its fat and fiber content takes longer to digest and slows the absorption of other carbohydrates at the same time.
Avocados’ Nutrients And Diabetics.
The creamy green fruit is packed with vitamins, other nutrients, and heart-healthy fats. While they are high in fat, it’s the good kind of fat that benefits people with type 2 diabetes. The fats in avocados are mostly monounsaturated fatty acids (MUFAs). Studies have shown that these can help raise “good” HDL cholesterol. A study published in the Journal of the American College of Nutrition (JACN) suggests that MUFAs may help control blood sugar and insulin levels. The researchers found this was especially true when replacing some carbohydrates in the diet with MUFAs. So, besides being naturally low in sugar and carbohydrates, and avocado’s healthy fats can help lower blood sugar levels even more.
If you have type 2 diabetes, adding avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity. Read on to learn more about the benefits of avocados for people with diabetes. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), having healthy cholesterol, triglyceride, and blood pressure levels can reduce the risk of heart disease and stroke.
Fiber and blood sugar
According to a review in February 2012 of studies in the Journal of the American Board of Family Medicine (JABFM), it was suggested that fiber could lower fasting blood sugar levels and hemoglobin A1C levels in people with diabetes.
Fiber and cholesterol
A study in 1999 in the American Journal for Clinical Nutrition concluded that soluble fiber, which is present in avocados, may also improve cholesterol levels. The American Heart Association (AHA) note that soluble fiber can “modestly” reduce levels of “bad” LDL cholesterol.
Other studies have continued to provide evidence that fiber can help reduce cardiovascular disease. This is helpful in diabetic patients because they have a high risk of developing heart disease.
Fiber and fullness
Avocados may also help people feel fuller for longer, known as satiety. This can help diabetic patients control their calorie intake without feeling hungry. A study in the Nutrition Journal found that eating half of an avocado with lunch increased levels of feeling full up to 5 hours later.
How to consume avocados.
Avocado on toast: Spread 1 to 2 teaspoons of avocado on whole-grain toast instead of butter. Adding a dash of black pepper and garlic, a tomato slice, or some fresh salsa can give it extra flavor. Combine it with favorite vegetables and seasonings.
Baked avocado egg: Slice the avocado in half and remove the pit. Crack an egg, place it in the avocado half, and bake for 15-20 minutes at 425°F. Top with diced tomatoes, salsa, peppers, or other vegetables
Avocado in a smoothie: Replace dairy with avocado in a smoothie.
Slices of avocado make a great addition to nearly any salad.
They also work well as a topping for vegetable or chicken wraps and turkey burgers.
Avocado can also replace butter or mayonnaise in a sandwich.
Adding a mashed-up avocado to store-bought hummus gives a boost of fiber and healthy fats. Skip the chips and instead, dip fresh, crunchy vegetables like carrots and celery sticks.
Here are some ideas for including avocado in the main meal:
- Pair them with fish tacos, enchiladas, or other Mexican dishes.
- Use them as a topping on chili in place of sour cream.
- Sprinkle diced avocado on a whole-grain pizza and cut back on the cheese.
Avocados may be a healthful boost to a diabetes meal plan. People with diabetes should talk with their doctor or dietitian about their dietary needs, and consider giving avocado a try at their next meal.
Facts about Avocados.
According to the American diabetes association, the following are true about avocados:
• Avocados contain less than 1 gram of sugar per 1 ounce serving (one-fifth of a medium avocado).
• An avocado contains 8% of your daily value of fiber, with 3.5 grams of naturally good fats to help you stay full and energized for all your activities throughout the day
Daily limit of avocado
Before you make any significant changes to your diet, you should talk with your physician or dietitian. One of the things to consider is total calorie intake.
A 150-gram cup-sized serving of avocado contains 240 calories, but this is quite a large serving. People who are watching their calories to maintain or lose weight can still add avocado to their diet. They can do this by switching a serving of avocado for something else with a similar amount of calories like cheese, or mayonnaise. Avocado can also replace butter on toast.
The American Diabetes Association (ADA) says it is not only the amount of fat that is important but the type. People should limit their intake of unhealthy fats, including saturated fats and trans fats. These are often present in fatty meats, fried foods, processed, and restaurant foods.
The ADA encourages people with diabetes to consider adding avocado into their diets, due to its healthy fats.
Avocados are rich in nutrients and can be fully enjoyed while following a low-calorie diet, as a replacement for other fats in your meals. They can be used in limitless ways in several recipes. Thus enjoy your avocado as you so desire in your calorie controlled diet!