Many people wonder if those with diabetes can eat avocados, and whether they are safe for pregnant women with diabetes. Avocados are delicious and nutritious, especially when combined with other fruits, milk, or ice cream in smoothies.
1. Can People with Diabetes Eat Avocados?
Avocados are widely available these days. They have green flesh inside a leathery outer skin. Their popularity stems from their rich nutrient and vitamin content, including healthy fats that contribute to their creamy texture. Although avocados contain fat, it's the "good" kind that's beneficial for people with type 2 diabetes.
Avocados are not only safe for people with diabetes but can also offer various health benefits. Studies suggest that avocados can help manage diabetes and improve overall health in several ways.
So, the answer to the question, "Can diabetics eat avocados?" is a resounding yes. Including avocados in your diet can aid in weight loss, lower cholesterol, and improve insulin sensitivity.
2. How are Avocados Beneficial for People with Type 2 Diabetes?
2.1. They Don't Cause Blood Sugar Spikes
Despite their fat content, avocados are relatively low in carbohydrates. Low-carb foods are excellent for people with diabetes because they don't cause sudden increases in blood sugar.
2.2. They are a Rich Source of Fiber
A typical serving size of half a small avocado contains approximately 5.9 grams of carbohydrates, 4.6 grams of fiber, less than 0.5 grams of sugar, 10 grams of fat (nearly 9 grams of which are unsaturated), and around 110 calories.
The recommended daily fiber intake varies depending on age and gender:
- Women and men under 50: 25-38 grams
- Women and men over 50: 21-30 grams
The abundant fiber in avocados not only prevents blood sugar spikes but, like other fiber-rich foods such as vegetables, fruits, and nuts, also helps people with type 2 diabetes lower their fasting blood sugar and A1c levels.
2.3. They Promote Weight Loss and Improve Insulin Sensitivity
People with diabetes often struggle with being overweight or obese. Even modest weight loss can increase insulin sensitivity and reduce the risk of serious diabetes complications.
Given the fat content mentioned earlier, is it still okay for people with diabetes to eat avocados? Nutritionists confirm that the healthy fats in avocados are monounsaturated, which promote satiety after meals, reducing cravings for snacks and preventing excess calorie intake.
Studies also show that the monounsaturated fats in avocados increase the body's insulin sensitivity, meaning the body regulates insulin more effectively to control blood sugar levels.
2.4. They are Packed with Healthy Fats
The monounsaturated fats in avocados not only contribute to weight loss but are also heart-healthy, as they help lower "bad" LDL cholesterol and increase "good" HDL cholesterol. They can also help lower blood pressure.
For individuals with diabetes and the general population, having more good cholesterol in the blood helps remove bad cholesterol, reducing the risk of heart attack and stroke, which are also complications of diabetes.
3. Healthy Ways for Diabetics to Eat Avocados
One avocado provides approximately 250-300 calories. As mentioned, avocados are a source of healthy fats, which can replace less healthy fats in other foods. However, consuming too many avocados can lead to excessive calorie intake and weight gain.
People with diabetes who are overweight and want to lose weight need to monitor their calorie intake. The monounsaturated fats in avocados can be a good substitute for cheese or butter.
The FDA recommends a serving size of 1/5 of an avocado (approximately 50 calories) for optimal health benefits. However, people typically eat at least half an avocado per serving. Consuming the recommended serving size can provide the following health benefits:
- Provides essential nutrients
- Aids in weight loss
- Reduces the risk of metabolic syndrome
Here are some meal suggestions and ways for people with diabetes to incorporate avocados into their diet without affecting their blood sugar or overall health:
3.1. Breakfast with Avocado for Diabetics
- Slice or mash an avocado and spread 1-2 teaspoons on a slice of whole-wheat toast. Sprinkle with pepper, garlic, and add tomatoes or other vegetables for flavor.
- Halve an avocado, remove the pit and skin. Crack an egg into the center and bake for 15-20 minutes at 220°C (428°F). Dice tomatoes, peppers, or other vegetables and sprinkle over the baked avocado and egg. Alternatively, dice the avocado and sprinkle it over scrambled eggs.
3.2. Lunch with Avocado for Diabetics
- Dice avocado into small cubes and add it to salads.
- Mash avocado with lime juice and seasonings to create a dip or dressing for vegetables or meat.
3.3. Dinner with Avocado for Diabetics
- Slice avocado and serve with fish tacos or other Mexican dishes.
- Dice and sprinkle over whole-wheat pizza, reducing the amount of cheese.
We hope this information answers the question of whether people with diabetes can eat avocados and provides helpful suggestions for incorporating this healthy fruit into your diet.
If you have dietary restrictions or are aiming for weight loss, consult your doctor or a nutritionist before adding avocados to your meal plan.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: healthline.com - medicalnewstoday.com - healthline.com
