Is avocado good for diabetics? :- Avocado is the most important product in type 1 or 2 diabetes. The healing effect is the content of manneheptulose, which lowers blood sugar.
Consuming this fruit promotes better absorption of glucose over brain cells and all internal organs. Studies by Dutch scientists confirmed that regular use of avocado significantly reduces the risk of developing type 2 diabetes.
This is due to the unique vitamin K1 content in the fruit, which prevents the development of the disease. The avocado oil has a low glycemic index, close to zero, which is why avocado foods are prescribed for diabetics.
Besides, due to their high calorie and polyunsaturated fat content, eating fruits can be a substitute for a normal diet.
You know how useful avocado is for diabetes, but you need to know that the product has a lot of potassium. This normalizes the functioning of the vascular system and the heart, which suffer for the first time from the disruptive metabolism behind diabetes.
Potassium from avocado, combined with copper, effectively stabilizes the salt balance in the body.
Can I eat avocado with diabetes?
Avocado refers to fruits that are high in calories, but it contains important things – mannoheptulose, which lowers blood sugar. And allows glucose to be absorbed faster in brain tissues and other internal organs.
The effect of sugar reduction lasts for a long time. Therefore, this fruit is very useful in diabetes mellitus, including type 2.
Avocado nutrition for diabetics
If you are a type 2 diabetes patient then you must like avocados. One reason that avocados are suitable for diabetic diets is low carbohydrates. The size of the avocado glycemic index is under 15. So, carbohydrates in avocados are super slow in raising blood sugar. Avocado fat is a single chain of unsaturated fat that is needed by diabetics. Here are some of the wonders of nutrition in avocados:
- l Contents of only 320 calories
- l 17 grams of carbohydrates
- l 13 grams of fiber
- l 30 grams of fat
- l 4 grams of saturated fat (the healthiest type)
- l 20 grams of monounsaturated fat (the healthiest type)
- l 4 grams of polyunsaturated fat (healthy enough )
- l Many vitamins and minerals, including potassium, and magnesium electrolytes.
- l Avocados have 3 times more potassium than bananas. So, avocados can be added to treat muscle cramps, for both diabetes and non-diabetics.
How many avocados can diabetics consume?
Before you make a significant change in your diet, it is very important to consult a doctor or nutritionist. One of the most important elements to consider is caloric intake.
A whole avocado contains 250-330 calories, but a 50-gram serving misses 50 calories. Thus, those who are paying attention to the number of calories or trying to lose weight can add avocado into their diet. You can opt for a few slices of avocado instead of cheese or mayonnaise.
A good recommendation would be to keep the 100-gram portion, or ½ of avocado, per meal. Always be sure to proceed with caution; Although it is considered a safe food for diabetics, it is your responsibility to check your blood sugar levels once you have regularly included it in your diet.
l It is very common for avocado to be served with foods high in carbohydrates. Keep in mind that these dishes can put you at risk and increase your blood sugar levels when you don’t limit yourself to small portions.
l Avoid combining avocado and another source of fat in the same meal. Use it as a substitute for saturated fat, such as cheese and butter.
Benefits of avocado for diabetics
The use of avocado in diabetes is recommended due to its unique composition. It contains fewer carbohydrates while being easily digestible, rich in monounsaturated fats that are extremely beneficial to the human body.
They help reduce cholesterol levels in the blood, prevent the formation of atherosclerotic plaques on the walls of blood vessels, promote inhibition of the inflammatory process in the pancreas.
The most valuable property of avocado in pancreatic diseases is the presence of mannoheptulose, which has a unique ability to normalize blood sugar levels. As a result, blood sugar is depleted, increasing physical and mental efficiency.
Based on clinical trials, it has been found that green fruits, including avocado, do not allow the progression of type 2 diabetes. This is ensured by the special vitamin K composition.
Besides, in the presence of risk factors for the occurrence of pathology, regular consumption of the fruit helps to prevent the development of the disease. Look at the benefits of avocado for diabetic patients.
1. Avocado fat prevents heart complications
Avocados contain high monounsaturated fat, such as olive oil. Single chain unsaturated fats give you heart health. Single-chain unsaturated fats can help you keep your blood cholesterol levels under control and reduce your risk of heart disease.
Besides, the monounsaturated fat in avocados is believed to help people with diabetes symptoms use insulin more effectively. Avocado oil is a richer source of monounsaturated fat and one of the healthiest oils when you want to cook.
2. Blood Sugar Stabilizer
Avocado benefits for diabetes the second is that avocados can stabilize blood sugar. The most important thing for sufferers of diabetes is the control of blood sugar.
For example, someone who has a history of diabetes is very important to maintain blood sugar stability. The condition of rapidly increasing blood sugar pressure due to consuming only a few sugary foods is one of the important concerns that must be addressed.
The remedy is to consume avocados without any mixture. There are ways other than avocado is to try to consume boiled water avocado seeds that have been dried in the sun first. This will help you stabilize your blood sugar levels.
3. Substitute Staple Food
The third benefit of avocados for diabetes is a primary food substitute. Rice or the like such as wheat or high carbohydrate foods cant be consumed much by people who have a history of diabetes.
Health advises by consulting a nutritionist related to the diet menu, avocados can be an option. Generally, diabetics are advised to consume foods that are low in carbohydrates.
Well, carbohydrate content in avocados is low so it does not have an impact on blood sugar levels. For diabetics, avocados have unsaturated fat content so they can control blood sugar to normal levels.
4. Omega 9 and avocado oleic acid can reduce bad cholesterol (LDL)
Omega 9 in avocados is recommended for diabetics because it has been proven to reduce LDL cholesterol levels without reducing HDL (good cholesterol).
Management of cholesterol is a high priority for diabetics because of the greater risk factor for heart disease. Oleic acid in avocados can also help reduce high triglyceride levels in the blood, where high triglycerides are another big predictor of cardiovascular disease.
5. Increase Insulin Hormone
Because avocados contain good fat, it will make your stomach full for a long time. Diabetics need to control the amount of food. Good fats in avocados can also help the body use insulin more effectively and can help avoid complications.
6. Vitamin C present in avocado prevents blood circulation disorders and increases diabetes immunity.
Vitamin C is important for diabetes to prevent blood circulation disorders, especially that of small capillaries. Diabetics are more at risk for this. Vitamin C also helps wound healing and improves the body’s immune system. Vitamin C also reduces high levels of sorbitol sugar in the blood of diabetics.
Sorbitol accumulation in the body can cause nerve complications. Natural antioxidants such as vitamin C in avocados can also help reduce damage caused by free radicals that can cause heart disease, complications of diabetic neuropathy, and other disorders.
7. Avocados Can Prevent Diabetes Neuropathy
When the blood sugar condition is stable, your health will automatically be maintained. The presence of good fats in avocados is also beneficial in maintaining a healthy body. The content of other substances in avocados can prevent your nervous system from developing diabetic neuropathy.
8. Avocado potassium can normalize blood pressure and improve cardiovascular health
Avocados are a source of potassium minerals. High potassium is needed on a diabetes diet. Potassium is very important for maintaining a healthy cardiovascular system and normalizing blood pressure, both of which are very important for diabetics.
The pancreas also needs potassium-rich foods to keep running well and potassium minerals involved in insulin function. With potassium, it will increase insulin sensitivity and prevent insulin resistance.
9. Vitamin E avocados prevent nerve complications and arterial disorders in diabetes.
Avocados are rich in vitamin E, an antioxidant to neutralize free radicals, especially in arteries. Vitamin E prevents the buildup of LDL cholesterol from oxidation, which leads to the buildup of plaque in the arteries leading to heart attacks and strokes.
Vitamin E in avocados also prevents diabetes nerve damage (neuropathic complications) in type 2 diabetes. Avocados contain natural vitamin E and people living with diabetes are more likely to need this nutrient.
10. Vitamin B in avocados prevents kidney disease and blood vessel disorders.
Avocados contain most of the B vitamins. Lack of B vitamins can cause kidney complications and vascular disease in diabetics.
11. Riboflavin in avocados can increase the body’s metabolism
Riboflavin is needed for improving cell function and stabilizing the metabolism of carbohydrates, proteins, and fats. Avocados contain a lot of riboflavin and diabetics need to eat this.
12. Vitamin B in avocados can normalize blood glucose.
Vitamin B6 can help to normalize blood glucose levels. Vitamin B6 deficiency causes oxidative stress and metabolic diseases such as diabetes.
13. Niacin and folate in avocados can control cholesterol and prevent diabetes neuropathy
The content of niacin in avocados for diabetics is that it can help reduce levels of total LDL (bad cholesterol) and reduce triglyceride levels. While folic acid in avocados can help repair damage caused by diabetic neuropathy complications thereby reducing the risk of cardiovascular disease.
14. Avocados can be used to prevent type 2 diabetes.
According to studies conducted in mice, the fat molecule found only in avocados shows insulin-supporting properties. A study by researchers from the University of Guelph in Canada suggests that this compound may prevent the development of type 2 diabetes.
The team also tested the safety of this compound in humans. Researchers published a summary of their analysis in the journal Molecular Nutrition & Food Research. Studies of the University of Guelph employees focused in particular on insulin resistance.
According to the authors of the study, insulin resistance occurs when the mitochondria in the cells cannot burn fatty acids sufficiently by oxidation. The compound is a fat molecule called avocation B or AvoB.
As part of the study, scientists fed mice a high-fat diet for 8 weeks to promote obesity and insulin resistance. The team then added AvoB to the feed of half the mice over the next 5 weeks.
At the end of 13 weeks, mice that received AvoB gained weight more slowly and their insulin sensitivity improved.
Researches concluded that AvoB was acting against incomplete oxidation of mitochondrial fatty acids in skeletal muscle and pancreas, ensuring complete fat oxidation. Thereby improving glucose tolerance, increasing rodent insulin sensitivity.
15. It is a good source of fiber.
One half of a small avocado contains about 5.9 grams of carbohydrates and 4-6 grams of fiber. According to National Academies, the minimum recommended daily fiber intake for adults is:
- l women 50 years and younger: 25 grams
- l women over 50: 21 grams
- l men 50 years and younger: 38 grams
- l men over 50: 30 grams
A 2012 review published in the Journal of the American Council on Family Medicine reviewed 15 studies of fiber supplements (about 40 grams of fiber) for people with type 2 diabetes.
They found that type 2 diabetes supplements can lower sugar fasting blood and A1c levels. You do not need to take supplements to achieve these results. Instead, try eating a high fiber diet.
You can easily increase your fiber intake by consuming lower-carb fruits, vegetables, and plants like avocados, leafy greens, berries, seeds, and nuts.
16. It can help with weight loss
Weight loss even a little can increase insulin sensitivity and reduce the likelihood of serious complications. Healthy fats found in avocados can help you feel fuller.
In one study, adding half the avocados to your meals, participants received a 26 percent increase in satisfaction with food and a 40 percent decrease in desire to eat more. When you feel fuller after eating, you are less likely to eat and consume extra calories.
The healthy fat in avocados, called monounsaturated fat, can also help your body use insulin more efficiently. A 2007 study analyzed various weight loss plans in people with reduced insulin sensitivity.
Researchers found that a high-fat, monounsaturated fat loss diet increases insulin sensitivity, which is not the case with a comparable high-carb diet.
17. It is loaded with healthy fats.
Several different types of fats are usually classified as healthy fats and unhealthy fats. Consuming excessive amounts of saturated fat and any amount of trans fat raises blood cholesterol (LDL).
Trans fats simultaneously lower HDL (healthy) levels. High LDL and low HDL cholesterol are associated with a higher risk of heart disease in people with and without diabetes.
Good fats, monounsaturated fats, and polyunsaturated fats increase your cholesterol (HDL). Good blood cholesterol helps clear bad cholesterol, which reduces the risk of heart attack and stroke.
18. The nutrients present in avocado helps fighting diabetes
Avocado contains numerous healthy nutrients that also support the body in diabetes. Diabetes is a metabolic disorder. This causes a whole range of other complications in addition to the disturbed blood sugar level.
l For one, avocado protects the brain in the case of diabetes. For example, the malformation of mitochondria. The oil of the avocado protects the functions of the mitochondria.
l Mexican researchers have also found that avocado oil affects the concentration of oxygen radicals and reduces lipid regression.
l Not all forms of type 2 diabetes result from insulin resistance or insulin deficiency. Other forms result from a disturbance in glucose metabolism. A metabolic disorder is independent of insulin. The avocado extract can inhibit the enzymes that are responsible for such diabetes.
l In the past, diabetics were advised not to eat avocados because they contain mannoheptulose, which inhibits the release of insulin. Avocado is recommended today for this very reason, as diabetics often have an excess of insulin. This excess favors insulin resistance.
Ideas for including avocado in a diabetic’s diet
l Add it in salads, for example in a mixed salad of avocado, kale, onion, and tomato.
l Cut thin slices of avocado to put on a sandwich or toast.
l Mash it with lemon juice, a pinch of salt, and spices to use as a vinaigrette or guacamole.
l Add it to a green shake, with celery and spinach.
According to some studies and the testimony of many people, avocado leaf tea and avocado tea or avocado seed water are good remedies for diabetes. You can also consider these forms of consumption to maximize the benefits of avocado.
Although avocado is also useful in diabetes, it should be used correctly, and according to acceptable standards. First of all, we need to tell you about seed, which is useful in many diseases.
But it also contains toxic substances, so it can be eaten in small portions. Otherwise, the digestive system is poisonous and malfunctioning. You can add meat to 2 fruits at a time.
But if you are severely obese, limit your intake of semi-avocados a day. Remember, the fruit is very high in calories!