The avocado is characterized by its great satiating power that benefits weight loss and helps us avoid overeating.
Photo: Photo of Taryn Elliott in Pexels / Pexels
It is no news to say that following a balanced diet is one of the most fundamental measures in the prevention and control of diabetes. In such a way that following a natural and processed-free eating style is a solid start, based on this, all kinds of recommendations have come to light on the best foods to integrate into the daily diet and keep blood glucose stable. Avocados simply cannot be absent, not in vain are they one of the most trending superfoods and in particular they are associated with benefits for people with type 2 diabetes. Thus, adding avocado in the diabetic diet is a good ally for maintain a healthy weight, lower cholesterol, and increase insulin sensitivity.
This creamy green fruit is packed with a pulp packed with vitamins, minerals, essential nutrients and heart-healthy fats. Their unique nutritional composition makes them a Essential dietary addition for diabetics for numerous reasons that you will discover below.
1. Avoid spikes in blood sugar
Avocados are a nutritional treasure and one of their greatest qualities is their low carbohydrate content, which means that they have little effect on blood sugar levels and therefore are a very safe food for the diabetic population. A recent study published in the Nutrition Journal evaluated the effects of adding half an avocado to the standard lunch of healthy overweight people. They discovered that avocados do not affect blood sugar levels, based on this the researchers concluded that they are one of the best alternatives for diabetics since they are the perfect combination low in carbohydrates and high in fiber.
2. They are an extraordinary source of fiber
There are many good things to say about avocados, one of them is their high fiber content: the half a small avocado, which is the standard amount that people eat, contains 5.9 grams of carbohydrates and 4.6 grams of fiber. Taking into account the recommendations of various Health Organizations worldwide, the recommended minimum daily intake of fiber for adults is: women between 21-25 grams and between 30-38 grams daily.Therefore, avocado is a great alternative that increases fiber intake in a very simple way. A research paper published in the Journal of the American Board of Family Medicine, analyzed the results of 15 studies involving fiber supplements (about 40 grams of fiber) for people with type 2 diabetes. Researchers found that fiber supplements for type 2 diabetes can lower fasting blood sugar and A1c levels. The good news? It is not necessary to resort to the consumption of supplements to achieve the same results, it is enough to increase the consumption of fiber through the intake of fruits, vegetables and plants that are low in carbohydrates. Like avocados! Complementary to this, it is committed to integrating abundant green leafy vegetables, berries, chia seeds, nuts and whole grains.
3. They benefit weight loss and improve insulin sensitivity
It is well known that one of the best measures to be healthier, live longer and prevent disease is enjoy a healthy weight. Therefore, losing even a little weight can help increase insulin sensitivity. and reduce the likelihood of developing serious diabetes complications. Avocados are perfect to fulfill this task, their content of healthy fats of the monounsaturated type in combination with their high fiber content makes them one of the more satisfying and nutritious food. Integrating avocados in the daily diet makes us eat less and prevents blood glucose peaks. In fact, there is a study that confirms it in which after adding half avocado to their lunches of the participants, the feeling of being satisfaction with food and a 40% decrease in desire to eat more. It’s simple by feeling full longer after meals, less likely to eat unnecessary snacks and consume extra calories. The healthy fat in avocados, called monounsaturated fat can help the body use insulin more effectively. A 2007 study found that a weight loss-focused diet rich in monounsaturated fats improves insulin sensitivity.
4. They are full of healthy fats
We cannot fail to mention the benefits associated with your exceptional monounsaturated fat content. The first thing to mention is that there are different types of fats, which can be roughly divided as healthy and unhealthy. It is well known the excessive consumption of saturated fat and any amount of trans fat increases the levels of bad cholesterol (LDL) in the blood. Trans fats at the same time lower your HDL (healthy) levels. These changes in cholesterol levels are associated with an increased risk of heart disease in people with and without diabetes. Therefore a diet with a higher consumption of healthy fats: monounsaturated and polyunsaturated, raises levels of good cholesterol (HDL). Which reduces the risk of heart attack and stroke, and also protects us from chronic diseases such as obesity and diabetes. Bet on the consumption of good sources of healthy fats such as: avocados and their oil, walnuts, almonds, peanuts, pistachios, olive oil, flaxseeds, sesame and pumpkin.
Now you know the simple eating habit of integrate half a piece of avocado a day into your diet, is a great ally to keep blood glucose at bay and thereby improve insulin resistance. As the only observation, do not forget that avocados are a food rich in calories: un whole Hass avocado provides about 250 to 300 calories, although they are very nutritious and a wonderful source of fat, do not overdo it! Since consuming a greater contribution in the daily caloric needs, it can make us gain weight without wanting it. Bet on integrating them into green juices, smoothies, salads, sandwiches, soups and ceviches They go well with everything!
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.