If you have diabetes, should you eat avocados?

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Can people with diabetes eat avocados or if pregnant women with diabetes eat avocados, it is a question of many people. Because avocado is a delicious and nutritious food, especially when combined with fruits, milk, cream, ... to form an extremely attractive smoothie.

1. Can diabetics eat avocados?

Nowadays, you can buy avocado anywhere because avocado is sold very popularly. Avocados have a green outer shell and green inner part. The reason why avocados are loved by many people is because they contain many nutrients, vitamins, and even the fatty taste of avocados, which come from healthy fats. Although they contain a lot of fat, they are very good fats for people with type 2 diabetes.
Avocados are not only safe food for people with diabetes but they even bring many other benefits. Studies have shown that avocados can help people manage their diabetes and improve their overall health in a variety of ways.
So, to answer the question, can you eat avocados with diabetes, the answer is yes. Adding avocado to the diet can help people lose weight, lower cholesterol and increase insulin sensitivity.

2. How healthy is avocado for people with type 2 diabetes?

2.1 Does not spike blood sugar Despite being high in fat, avocados actually provide very little carbohydrates. Foods that are low in carbs are great for people with diabetes, as they don't spike blood sugar levels.
2.2 Good source of fiber Half a small avocado is the standard and common intake, when it contains about 5.9 grams of carbohydrates, 4.6 grams of fiber, less than 0.5 grams of sugar, 10 grams of nutrients fat (of which nearly 9 grams of unsaturated fat) and about 110 calories.

According to the recommendation, every day it is necessary to supplement fiber with the minimum amount of each specific group as follows:
Women, men under 50 years old: 25 - 38 grams. Women and men over 50 years old: 21 - 30 grams. With an abundant amount of fiber, not only does it not raise blood sugar, but eating avocados as well as other high-fiber foods such as vegetables, fruits, nuts also helps people with type 2 diabetes reduce blood sugar when hungry. and A1c index.
2.3 Lose weight and improve insulin sensitivity People with diabetes are often accompanied by overweight, obesity. So even a small amount of weight loss can increase insulin sensitivity and reduce the risk of serious diabetes complications.
So with the amount of fat mentioned above, can people with diabetes eat avocados? Nutrition experts say that the healthy fats in avocados are monounsaturated fats, which keep you full for a long time after a meal, thereby reducing cravings for snacks and thus will not consume extra calories for you. body.
In addition, studies show that the monounsaturated fat found in avocados also has another effect of increasing the body's insulin sensitivity, that is, the body regulates insulin effectively to control the amount of insulin. blood sugar.
2.4 High in healthy fats Monounsaturated fats found in avocados not only help with weight loss but are also good for the heart, as they help lower bad LDL cholesterol and increase good HDL cholesterol. In addition, monounsaturated fats also work to lower blood pressure.
In people with diabetes in particular and normal people in general, more good cholesterol in the blood will help remove bad cholesterol and help reduce the risk of heart attack and stroke, which is also a complication of diabetes.

3. How diabetics eat healthy avocados

Eating an avocado is equivalent to providing the body with an energy source of about 250-300 calories. As stated above, avocados provide the body with many healthy fats, which can be substituted for those found in other foods. However, eating a lot of avocado can cause the body to absorb too many calories and energy and cause weight gain.
People with diabetes and overweight, if they want to lose weight, need to pay attention to their diets not providing more energy than they need. To control this problem, the monounsaturated fat found in avocados is considered an alternative to cheese or buttermilk.
According to FDA recommendations, the average serving of avocado for good health for people is about 1⁄5 avocados, equivalent to 50 calories. However, people usually eat at least 1/2 avocado at a time. Eating avocados in the amount recommended by the FDA can bring the following health benefits:
Provide many nutrients good for the body Helps lose weight Reduce the risk of metabolic syndrome Let's refer to some Suggestions for meals and how people with diabetes eat avocados do not affect blood sugar in particular and overall health in general.
3.1 Diabetic breakfast with avocados Cut avocados into slices or mash, then layer avocado slices or spread 1-2 teaspoons of mashed avocado on a slice of whole grain toast . Sprinkle more pepper, garlic, can be combined with tomatoes, vegetables to increase the taste. Cut the avocado in half, remove the seeds, and remove the skin. Crack an egg in the center and place in the oven for 15-20 minutes at 220°C. Diced tomatoes, peppers, and other veggies sprinkle on top of toasted avocado with eggs. Or you can also cut the avocado into dices and sprinkle over the omelette.

3.2 Lunch with Diabetic Avocado Lunch you can cut avocado into small cubes (cubic form) and mix with salad. Or mash avocado with lemon juice and spices to make a dipping sauce or sprinkle over vegetables and meat.
3.3 Avocado dinner of the day. Thai avocado slices served with fish tacos or other Mexican dishes. Diced and sprinkle on whole-grain pizza and reduce the amount of cheese.
Hope the above information has answered the question, can diabetics eat avocados, as well as giving you and your family many suggestions about healthy avocado dishes. Besides, if there is a need to diet and lose weight, people with diabetes should consult a doctor or nutritionist before including avocado in the diet.
Endocrinology - Vinmec International General Hospital is always the address for examination, screening and treatment of diabetes of various types. If you want to control the disease well and have a suitable diet, you can go to the hospital to visit and receive the best advice from specialists and nutritionists.

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