Avocado for Diabetes: Benefits and Risks
Overview
Avocados are growing in popularity. The creamy green fruit is packed with vitamins, nutrients, and heart-healthy fats. While they are high in fat, it’s the good kind of fat that benefits people with type 2 diabetes.
If you have type 2 diabetes, adding avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity. Read on to learn more about the benefits of avocados for people with diabetes.
Benefits of avocado for people with type 2 diabetes
1. It won’t cause spikes in blood sugar
Avocados are low in carbohydrates, which means they have little effect on blood sugar levels. A recent study published in Nutrition Journal evaluated the effects of adding half an avocado to the standard lunch of healthy, overweight people. They discovered that avocados do not significantly impact blood sugar levels.
Part of what makes avocados a good choice for people with diabetes is that, although they are low in carbs, they are high in fiber. Many other high-fiber foods may still spike blood sugar levels.
2. It’s a good source of fiber
One half of a small avocado, which is the standard amount people eat, contains about 5.9 grams of carbohydrate and 4.6 grams of fiber.
According to the National Academies, the minimum recommended daily fiber intake for adults is:
- women 50 years and younger: 25 grams
- women over 50: 21 grams
- men 50 years and younger: 38 grams
- men over 50: 30 grams
A 2012 review published in the Journal of the American Board of Family Medicine looked at the results of 15 studies involving fiber supplements (around 40 grams of fiber) for people with type 2 diabetes. They found that fiber supplements for type 2 diabetes can reduce fasting blood sugar levels and A1c levels.
You don’t need to take supplements to achieve these results. Instead, try eating a high-fiber diet. You can easily increase your fiber intake by eating more low-carb fruits, vegetables and plants, like avocados, leafy greens, berries, chia seeds, and nuts. Here are 16 ways you can add more fiber to your diet.
3. It may help with weight loss and improve insulin sensitivity
Losing weight — even a little — can increase your insulin sensitivity and reduce the likelihood that you will develop serious complications.
The healthy fats found in avocado can help you feel full for longer. In one study, after adding half an avocado to their lunches, participants had a 26 percent increase in meal satisfaction and a 40 percent decrease in desire to eat more.
When you feel full longer after meals, you are less likely to snack and consume extra calories. The healthy fat in avocados, called monounsaturated fat, can also help your body use insulin more effectively.
A 2007 studyTrusted Source evaluated different weight loss plans in people with decreased insulin sensitivity. The researchers found that a weight loss diet high in monounsaturated fats improves insulin sensitivity in a way not seen in a comparable high-carb diet. A weight loss diet is a diet with restricted calories.
4. It’s loaded with healthy fats
There are several different types of fat, generally categorized as heathy fats and unhealthy fats. Consuming excessive amounts of saturated fat, and any amount of trans fat, raises your bad (LDL) blood cholesterol levels. Trans fats at the same time lower your HDL (healthy) levels. High LDL and low HDL cholesterol levels are associated with a higher risk of heart disease in people both with and without diabetes.
The good fats, monounsaturated fat and polyunsaturated fat, raise your good (HDL) cholesterol levels. The good cholesterol in your blood helps clear out bad cholesterol, which reduces the risk of heart attack and stroke.
Good sources of healthy fats include:
- avocado
- nuts, like almonds, cashews, and peanuts
- olive oil
- olive, avocado, and flaxseed oil
- seeds, like sesame or pumpkin seeds
Avocado risks
An entire Hass avocado has about 250–300 calories. Although avocados have the good kind of fat, these calories can still lead to weight gain if consumed in excess of your calorie needs. If you’re trying to lose weight, it’s essential that you practice portion control. Instead of adding avocado to your current diet, use it as a substitution for foods that are high in saturated fat, like cheese and butter.
For example, you can mash up an avocado and spread it on toast instead of using butter.
Credit: Corinne O’Keefe Osborn, Healthline
