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

1. The role of fat in diabetes

Carbohydrate control is often the most important concern in a diabetic diet, but consuming the right types of fats is also important, as fats can influence glucose metabolism and reduce the risk of type 2 diabetes.

Dietary fat is 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 can increase blood cholesterol levels, especially bad cholesterol, which is harmful to the heart and increases the risk of other diseases. Good fats are healthy fats that help lower bad cholesterol levels and provide nutrients that the body needs.

Research shows that healthy fats can help regulate blood sugar 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 Consultation Center, National Institute of Nutrition, healthy fats are fats that are good for health, including monounsaturated and polyunsaturated fats.

These 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

According to the nutritional analysis of avocados, unlike most other fruits, avocados are sugar-free, low in sodium, and cholesterol-free.

One medium avocado contains about: 240 calories 13g carbohydrates 3g protein 22g fat (15g monounsaturated fat, 4g polyunsaturated fat, 3g saturated fat) 10g fiber 11mg sodium.

Avocados are a good source of fiber and contain more fat (the good kind) than carbohydrates, making them popular in low-carb diabetic diets. The fat in avocados is the heart-friendly kind, which does not raise blood cholesterol, helping to protect heart health.

Fiber

In addition to its important role in supporting digestion, fiber also helps treat and prevent chronic diseases such as cardiovascular disease, obesity and diabetes.

When we eat fiber, the body takes longer to break down food. This helps maintain more stable blood sugar levels. Therefore, experts say that people with diabetes should be provided with more fiber than normal people to help control blood sugar control.

With 10g of fiber when eating an avocado, you will help increase the amount of fiber through food. Fiber slows down the digestion of food, preventing a rapid increase in blood sugar after meals.

Healthy fats

A diet that helps prevent and control diabetes often includes nutrient-dense foods that are rich in vitamins, minerals, antioxidants, fiber, protein, and healthy fats. Avocados are a great source of unsaturated fats that help regulate blood sugar levels in people with diabetes.

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

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

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

Diets high in unsaturated fats and fiber (two nutrients that avocados are a good source of) help lower bad cholesterol and regulate blood sugar levels, so if you have been diagnosed with diabetes or are trying to reduce your risk of developing the disease, you should add avocados to your diet./.