If you suffer from diabetes, you may have heard about eating avocado for diabetics. How does that work? Well, this wonderful fruit is nutritious and healthy, but there are a few reasons why people with diabetes should consume it.
What is diabetes?
By now you may know that there are two types of diabetes. Type I diabetes mellitus is an autoimmune condition in which the body does not produce any insulin at all. In this case, the body attacks the beta cells of the pancreas, causing them to break down and stop producing insulin. This type of diabetes tends to present itself early in life, usually by the teenage years.
Type II diabetes mellitus is not an autoimmune disease; instead, in this case, the body becomes unresponsive to insulin. Often, type II is a result of excess weight and obesity. Because many people do not have symptoms with this type of diabetes, the effects may be more dangerous and result in a higher incidence of complications due to delayed diagnosis.
In both cases, people with diabetes experience high blood sugar levels. Type I diabetics will always need insulin, while type II diabetics may be able to manage their blood sugar levels with lifestyle changes and other medications.
Here are the 4 reasons that avocado for diabetics is a great choice
Reason #1: While they are composed of mostly fat, they are a great source of essential fatty acids
Avocados are indeed mostly fat, but the type of fat is what matters. This fruit contains mostly monounsaturated fats, which are oleic and linoleic acid. These two types are essential fatty acids that our bodies need. Diabetics should avoid excess fat, particularly type II diabetics, but that may mean they lack essential fatty acids in their life.
These monounsaturated fatty acids (MUFAs) have also help reduce LDL and triglyceride levels. These two are often considered the “bad” types of cholesterol. On the other hand, they raise HDL levels, the “good” kind of cholesterol that helps move cholesterol back to the liver. HDL essentially prevents fatty streak accumulation, reducing the risk for heart disease. It’s a great reasons why avocado for diabetics is so perfect.
Reason #2: Avocados can help lower blood sugar levels
While doctors and dietitians often recommend limiting carbohydrates and sugar for diabetics, they can also recommend nutrient-dense foods that help lower blood sugar spikes. Avocado is one of these foods, because it is high in fiber and monounsaturated fat, which fills you up and is absorbed slowly. The slow absorption prevents your blood sugar levels from spiking.
At the same time, other fruits and vegetables are usually high in carbohydrates. However, one avocado contains about 12g of carbohydrates, compared to the 19.5g of carbohydrates an apple has.
Don’t forget about the fiber content, though, as it is the one that causes your blood sugar to remain stable, but also helps move cholesterol out of your body. As if that wasn’t enough, the fiber will also make you feel full, something that as a diabetic, is always a plus to prevent overeating.
Reason #3: This fruit is incredibly versatile
Many people think avocados only go on salads, dips, or toast. In reality, avocados are one of the most versatile foods around. That means you have endless options to use them. For one, when you suffer from diabetes, you may be inclined to reduce the use of high-fat and high-sugar products, like bananas or cream. But have you used avocados in their place? You can use this fruit in place of milk or cream when baking or making sauces. Have you tried an avocado brownie? It tastes just the same, or better, than the original recipe. You can also use avocados in place of bananas when making smoothies or juices.
As if that wasn’t enough, you can also use avocados to add density to vegan or vegetarian meals, particularly soups, stews, sauces, and more.
Reason #4: Avocado oil is also a great addition to your diet
Even though avocados have been around for centuries, not many know the benefits of using avocado oil when cooking. Since this oil is extracted from the pulp of avocados, it is high in monounsaturated fatty acids. Still, its MUFA content makes it a healthier choice than other oils.
Cooking when diabetic can be tricky, but using this type of oil will make your meals a little more nutritious. Also, since it has a high smoking point, avocado oil is safe to fry, saute, bake, and more.
Because it also contains vitamin E and A, many consider avocado oil to be a good antioxidant. It is not surprising then that this oil is an ingredient in cosmetics, including body lotion and facemasks.
When in doubt, go with avocado!
Now you know why avocado for diabetics is a good choice, so try adding half an avocado to your salad, rice bowl, or smoothie. Enjoy the benefits of this tasty and filling food!