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Is Avocado Good for Diabetes? Benefits, Risks and Practical Tips

Published on: Jun 21, 2024
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Bahut mehanga hai!

This is the first thing that comes to mind when we bargain or go out to buy exotic fruits like avocados.

But did you know research shows that eating avocados is linked to lower HbA1c (a measure of blood sugar control over time) and lower fasting glucose levels in people with type 2 diabetes?

Some people are also confused about what an avocado is. Is it a fruit or a vegetable?

If you are someone who is trying to find answers related to avocados and diabetes, then you are at the right place. In this blog, we will talk about what an avocado is and how it can help you manage diabetes. But before we enter the world of avocados, we would like to tell you that though avocados are great for diabetes, you don’t need to have them necessarily to control your blood sugar.  There are many other budget-friendly options, which we have elaborated on in this blog.

What is Avocado?

Avocado, is a fruit – also known as butter fruit, makhan phal (in hindi), alpukat(in Maharastra), etc, in India, is a creamy, green fruit that originates from Mexico & South – Central America.

It’s gaining popularity in India due to its rich, buttery texture and subtle, nutty flavor, making it a delicious addition to many recipes.

Many people hesitate to buy avocados because they are too costly compared to many other Indian fruits. However, their health benefits, particularly for managing diabetes, make them a worthwhile choice.

Adding avocados to your diet can help improve blood sugar control and overall health, making the cost justified.

Now, let’s talk about the nutritional benefits of avocado.

What is the Nutritional Value of Avocado?

Nutrient  Nutritional Value (Per 100 gm)
Energy 144.35 kcal
Carbohydrate 1.75 gm
Protein 2.95 gm
Total Fat 13.86 gm
Calcium 28.48 mg
Total Fiber 6.69 gm
Omega 3 62.11 mg
Potassium 377.0 mg
Folate (Vit B9) 67.17 mcg
Vitamin C 9.36 mg
Magnesium (Mg) 48.14 mg
Fructose 1.0 gm
Glucose 0.44 gm

What is the Glycemic Index of Avocado?

Avocados’ glycemic index (GI) is very low, typically less than 15. Also, their glucose content (which is essentially the sugar content in them) is just 0.44 grams in 100 grams of avocado. This and the low GI of avocados mean that this fruit has a minimal impact on blood sugar levels, making it a suitable choice for people with diabetes.

Now, let’s discuss the big question: Is Avocado Good for Diabetes?

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Is Avocado Good for Diabetes?

Avocado is good for diabetes due to its low glycemic index, high fiber content, and healthy fats for managing blood sugar levels and improving overall health.

It can lower HbA1c levels and fasting glucose levels, reducing the risk of developing type 2 diabetes.

Research shows that eating avocados improves beta-cell function (insulin production), leading to better insulin levels after meals.

Overall, avocados help maintain better glucose and insulin balance and are safe to include in your daily diet despite their high fat content.

What are the Health Benefits of Eating Avocado in Diabetes?

Avocado offers numerous benefits for people with diabetes. Some of them are:

  • Improves Blood Sugar Control: The high fiber content helps regulate blood sugar levels.
  • Healthy Fats: Avocado contains monounsaturated fats, which are beneficial for heart health and can improve insulin sensitivity.
  • Nutrient Rich: Avocados are packed with vitamins and minerals that support overall health.

What are the Other Health Benefits of Eating Avocado?

Apart from diabetes management, avocados offer several other health benefits:

1. Heart Health: Avocados can reduce bad cholesterol levels and increase good cholesterol.

2. Weight Management: The healthy fats and fiber in avocados promote satiety and help control appetite.

3. AntiInflammatory Properties: Avocados contain antioxidants that reduce inflammation.

4. Digestive Health: The fiber in avocados supports a healthy digestive system.

Are There Any Risks of Eating Avocado in Diabetes?

While avocados are generally safe and beneficial, there are a few considerations:

  1. Caloric Density: Avocados are high in calories, so portion control is essential to avoid weight gain.
  2. Allergies: Some people may be allergic to avocados, though this is rare.

What are the Practical Tips for Including Avocado in a Diabetes Diet?

  • Add to Salads: Enhance your salads with avocado slices for added creaminess and nutrients.
  • Smoothies: Blend avocado into your smoothies for a creamy texture and a nutritional boost.
  • Toast: Spread mashed avocado on wholegrain toast for a healthy snack.
  • Guacamole: Enjoy avocado in the form of guacamole paired with vegetables or wholegrain roti or whole grain bread.

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What are the Avocado Recipes for People with Diabetes?

  • Egg Breakfast Bowl and Avocado: Combine diced avocado, boiled eggs, and a sprinkle of salt and pepper.
  • Avocado Salad: Mix avocado, cherry tomatoes, cucumber, and a drizzle of olive oil and lemon juice.
  • Avocado Smoothie: Blend avocado, spinach, unsweetened almond milk, and a scoop of protein powder.

Alternatives to Avocado for a Diabetes Diet

If you find avocados to be too expensive or unavailable, there are several other fruits, vegetables, and foods that offer similar nutritional benefits:

  • Nuts and Seeds: Almonds, walnuts, and flaxseeds are rich in healthy fats and fiber.
  • Olives and Olive Oil: High in monounsaturated fats, they provide similar heart health benefits.
  • Chia Seeds: Packed with fiber, omega-3 fatty acids, and various nutrients, chia seeds are a great alternative.
  • Flaxseeds: High in fiber and omega-3 fatty acids, they support blood sugar control and heart health.
  • Coconut: Both coconut meat and coconut oil are good sources of healthy fats.
  • Green Leafy Vegetables: Spinach, kale, and fenugreek leaves are low in calories but high in nutrients and fiber.
  • Berries: Blueberries, strawberries, and raspberries are low in sugar and high in antioxidants and fiber.
  • Pumpkin Seeds: These seeds are high in fiber and healthy fats, making them a good alternative to avocados.

How We At Fitterfly Can Help You?

We understand that many people hesitate to buy avocados due to their price, but the health benefits they offer, especially for diabetes management, make them worthwhile. However, as we have mentioned in our blog, there are cheaper alternatives to avocado which give similar nutrients like nuts, seeds, olives, berries, etc. So, you dont have to empty your pocket to buy avocado for diabetes.

At Fitterfly, our expert nutrition coaches guide our members in making smart food choices and creating personalized meal plans with diabetes-friendly foods like avocados.

We first map your meals and analyze how each food affects your blood sugar using CGM (Continuous Glucose Monitoring) and PGR Score (Personalized Glycemic Index). Then, we design a plan that helps control your blood sugar and help you in reversing diabetes.

Our program offers more than just nutritional support. We have fitness coach (physiotherapists) to help with pain relief through personalized exercises and treatments. Our success coaches focus on mental wellness, providing stress management strategies and emotional support.

This comprehensive care approach ensures you get the best support for managing diabetes, physical health, and mental well-being.

To know more about our Fitterfly Diabetes Prime Program, give us a missed call on 08069450746 to talk to our program advisors today!

Disclaimer

This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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Frequently Asked Questions

What is the best time to consume Avocado for diabetes?

Avocados can be consumed at any time of the day. They make a great addition to breakfast, lunch, dinner, or even as a snack.

How many avocados can a person with diabetes eat per day?

Moderation is key. Generally, half to one avocado per day is a good amount for most people with diabetes, providing nutritional benefits without excessive calorie intake.

What are some avocado recipes for people with diabetes?

Try avocado and egg breakfast bowls, avocado salads, and avocado smoothies.

- By Fitterfly Health-Team

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