Avocados are a good source of fiber and contain more fat (the good kind) than carbohydrates, so they are popular in low-carb diets suitable for diabetes.
1. The role of fat in diabetes
Carbohydrate control is often the most important concern in a diabetic diet, but consuming the right type of fat is also important, as fat can affect glucose metabolism and reduce the risk of type 2 diabetes.
Dietary fat is important for providing energy, maintaining cell growth, stabilizing blood pressure, and helping the body absorb nutrients.
There are two types of fat: good fat and bad fat. Bad fat is saturated fat and trans fat. Consuming too much can increase blood cholesterol levels, especially bad cholesterol that is harmful to the heart and increases the risk of other diseases. Good fats are healthy fats that help lower bad cholesterol levels and provide nutrients the body needs.
Research shows that healthy fats can help regulate blood sugar by providing anti-inflammatory and antioxidant benefits that can help regulate metabolism and the body’s response to insulin.
healthy fats are fats that are good for health, including monounsaturated and polyunsaturated fats. These types of fats are found in oils such as: olive oil, peanut oil, corn oil, soybean oil, sunflower oil; fish such as salmon, herring, mackerel, sardines, anchovies, etc.; nuts, walnuts, avocados, etc.
Avocados contain nutrients that are beneficial for people with diabetes.
2. Benefits of avocados for people with diabetes
According to the nutritional analysis of avocados, unlike most other fruits, avocados are sugar-free, low in sodium, and cholesterol-free.
A medium-sized avocado contains approximately:
– 240 calories
– 13g carbohydrates
– 3g protein
– 22g fat (15g monounsaturated fat, 4g polyunsaturated fat, 3g saturated fat)
– 10g fiber
– 11mg sodium
Avocados are a good source of fiber and contain more fat (the good kind) than carbohydrates, making them popular in low-carb diets for people with diabetes. The fat in avocados is heart-friendly fat, does not increase blood cholesterol, and helps protect cardiovascular health.
Fiber
In addition to its important role in supporting digestion, fiber also helps treat and prevent chronic diseases such as cardiovascular disease, obesity and diabetes.
When we eat fiber, the body takes longer to break down food. This helps maintain more stable blood sugar levels. Therefore, experts say that people with diabetes should be provided with more fiber than normal people to help control blood sugar.
With 10g of fiber when eating an avocado, you will help increase the amount of fiber through food. Fiber slows down the digestion of food, preventing a rapid increase in blood sugar after meals.
Healthy fats
Diets that help prevent and control diabetes often include nutritious foods, rich in vitamins, minerals, antioxidants, fiber, protein and healthy fats. Avocados are a great source of unsaturated fats that help regulate blood sugar levels in people with diabetes.
One of the highest fat plant foods, the fat in avocados is a healthy monounsaturated fat called oleic acid. This fatty acid is also found in olive oil, nuts like almonds and walnuts. It has the benefit of improving insulin sensitivity and glucose absorption to reduce blood sugar levels. The high magnesium content in avocados can also help regulate insulin and glucose absorption to reduce blood sugar levels.
Eating avocados can help avoid spikes in blood sugar.
Research shows that including half or a whole avocado in a meal can significantly reduce blood sugar spikes and overall blood sugar levels for up to 6 hours after eating.
In a clinical trial, scientists found that eating half or a whole avocado at breakfast reduced post-meal blood sugar and insulin responses and improved acute endothelial function, as measured by flow-mediated vasodilation.
Diets high in unsaturated fats and fiber (two nutrients avocados are a good source of) help lower bad cholesterol and regulate blood sugar levels. So if you have been diagnosed with diabetes or are trying to reduce your risk of developing the disease, you should add avocados to your diet.
