What are the benefits of eating avocados for people with diabetes?

1. The role of fats in diabetes

Controlling carbohydrates is often the most important concern in the diets of people with diabetes, but consuming the right types of fats is also crucial, as fats can affect glucose metabolism and reduce the risk of developing type 2 diabetes.

Dietary fats are important for providing energy, maintaining cell growth, stabilizing blood pressure, and helping the body absorb nutrients.

There are two types of fats: good fats and bad fats. Bad fats are saturated fats and trans fats. Consuming too much of them can increase blood cholesterol levels, especially bad cholesterol, which is harmful to cardiovascular health and increases the risk of other diseases. Good fats are healthy fats that help lower bad cholesterol levels and provide the nutrients the body needs.

Research suggests that healthy fats may help regulate blood sugar levels by providing anti-inflammatory and antioxidant benefits that can help regulate metabolism and the body's response to insulin.

According to MSc. Dr. Le Thi Hai, former Director of the Nutrition Counseling Center, National Institute of Nutrition, healthy fats are those that are good for health, including monounsaturated and polyunsaturated fats.

These types of fats are found in oils such as olive oil, peanut oil, corn oil, soybean oil, sunflower oil; fish such as salmon, herring, mackerel, sardines, anchovies…; nuts, walnuts, avocados…

2. Benefits of avocado for people with diabetes

Nutritional analysis of avocados shows that, unlike most other fruits, avocados contain no sugar, are low in sodium, and have no cholesterol.

A medium-sized avocado contains approximately: 240 calories, 13g carbohydrates, 3g protein, 22g fat (15g monounsaturated fat, 4g polyunsaturated fat, 3g saturated fat), 10g fiber, and 11mg sodium.

Avocados are a good source of fiber and contain more (good) fats than carbohydrates, making them popular in low-carbohydrate diets suitable for people with diabetes. The fats in avocados are heart-friendly, do not raise blood cholesterol, and help protect cardiovascular health.

Fiber

In addition to its important role in supporting digestion, dietary fiber also helps in the treatment and prevention of chronic diseases such as cardiovascular disease, obesity, and diabetes.

When we eat fiber, it takes the body longer to break down food. This helps maintain more stable blood sugar levels. Therefore, experts suggest that people with diabetes should consume more fiber than the average person to help control their blood sugar.

With 10g of fiber in an avocado, you'll increase your fiber intake through food. Fiber slows down the digestion of food, preventing a rapid spike in blood sugar after meals.

Healthy fats

A diet that helps prevent and manage diabetes typically includes nutrient-rich foods containing plenty of vitamins, minerals, antioxidants, fiber, protein, and healthy fats. Avocados are a fruit that provides an excellent source of unsaturated fats, which help regulate blood sugar levels in people with diabetes.

As one of the highest-fat plant-based foods, the fat in avocados is a healthy monounsaturated fat called oleic acid. This fatty acid is also found in olive oil and nuts like almonds and walnuts. It has the benefit of improving insulin sensitivity and glucose absorption to lower blood sugar levels. The high magnesium content in avocados may also help regulate insulin and glucose absorption to reduce blood sugar.

Studies show that incorporating half or a whole avocado into a meal can significantly reduce blood sugar spikes and overall blood glucose levels within 6 hours of eating.

In clinical trials, scientists found that eating half or a whole avocado for breakfast reduced postprandial glycemic and insulin responses, and improved acute endothelial function, as measured by flow-mediated vasodilation.

A diet rich in unsaturated fats and fiber (two nutrients that avocados are a good source of) helps lower bad cholesterol and regulate blood sugar levels. Therefore, if you have been diagnosed with diabetes or are trying to reduce your risk of developing it, you should add avocados to your list of essential foods in your diet.