For individuals who have diabetes, managing blood sugar levels can be a challenge. A good diet is important to get back to a normal level of sugar. While there are plenty of diabetes-friendly superfoods, avocado is one fruit that many Indian consumers often overlook. This green, creamy fruit is packed with nutrients and is calorie-dense. But is it good for people with diabetes? There are many benefits to eating avocado for diabetes, including its ability to lower blood sugar levels and improve insulin sensitivity. However, there are some risks to consider before adding avocado to your diet.
Benefits of avocado
When it comes to diabetes, there are few foods as beneficial as avocado. This nutrient-rich fruit can help regulate blood sugar levels, improve insulin sensitivity and reduce the risk of developing type 2 diabetes. Here are a few ways in which avocados can help those with diabetes:
- Doesn’t spike blood sugar levels
Avocados are a low-glycemic food, which means they don’t spike blood sugar levels. The body’s reaction to certain foods in terms of blood sugar level is determined using a glycemic index. Fortunately, according to this index, avocado is low in this index. Hence, it can be consumed by those with diabetes. In fact, studies have shown that eating avocados can help regulate blood sugar levels and improve insulin sensitivity. The normal range of random blood sugar among adults in India is around 140 mg/dl. By consuming this fruit, people with diabetes can reach these levels. Additionally, the healthy fats in avocados help promote satiety and prevent overeating.
- Good source of fibre
Avocados are a good source of fibre, with around 7g per half fruit. This is important for people with diabetes as it can help to regulate blood sugar levels.
While the fibre content in avocados is beneficial for blood sugar control, it’s important to remember that they are still high-fat food. This means they should be eaten in moderation as part of a healthy diet to achieve normal levels of sugar.
- Improves insulin sensitivity
Avocados are a type of fruit that contain monounsaturated fats, which have been shown to improve insulin sensitivity. In one study, participants who ate an avocado-enriched diet had significantly lower levels of insulin and fasting glucose than those who did not eat the fruit.
Apart from improving insulin sensitivity, the fruit can indirectly help lose weight. People with diabetes can achieve a random blood sugar normal range by consuming this fruit and adding other foods that improve insulin sensitivity. When selecting an avocado, look for one that is dark green in colour and yields slightly to pressure. Avoid avocados that are bruised, have brown patches and are overripe.
- Full of healthy fats
Avocados are a great option for those looking for a fruit full of healthy fats. They can help lower cholesterol and improve heart health. They’re also a good source of fibre, which can help regulate blood sugar levels.
Risks of consuming avocados
Though avocados are often praised for their health benefits and for helping individuals reach a normal level of sugar, there are some risks to consider before adding them to your diet. People with diabetes may be especially susceptible to the following effects of avocados:
- Avocados are high in fat and calories, leading to weight gain and other health problems if consumed in excess.
- They also contain a large amount of potassium, which can be dangerous for people with kidney problems or those taking certain sugar tablet.
- Avocados may interact with blood sugar-lowering medications, so people with diabetes should speak to their doctor before consuming them.
How to add avocados to your diet?
Here are some ways to add avocado to a diet:
- Add a few avocado slices to a sandwich or wrap.
- Make a simple guacamole dip by mashing up an avocado with lime juice, salt, and pepper. Serve with chips or use it as a condiment for tacos or burritos.
- Add diced avocado to a salad. Even a few small pieces will make the salad more satiating as it is an excellent source of good fats.
- Make a healthy smoothie by blending avocado with milk and spinach. For people following a vegan diet, swap regular milk with almond or soy milk and enjoy this delicious beverage.
- Spread some avocado on whole-grain toast for a quick and easy snack. Add an omelette or grate them for some protein.
To sum it up
You can lower your random blood sugar levels to normal ranges by consuming avocados in moderation. Although the fruit may have some benefits for diabetes, there are also some risks to consider. People with diabetes should speak with their doctor before adding avocados to their diet.
