One of the biggest challenges of coping with type 2 diabetes is eating the right foods. Studies have shown that eating avocados can benefit a type 2 diabetes diet by reducing insulin levels after a meal. Read on to see how you can include avocados in your diet and achieve healthy blood sugar levels.
The glycemic response of avocados
Avocado is a fruit, but unlike most fruits, it is low in carbohydrates, and therefore does not affect the glycemic response. In other words, eating avocados will not affect your blood sugar levels. In fact, according to Love One Today, replacing carbohydrates with avocados as part of a meal can reduce the glycemic and insulin response. A 2013 study showed that when 26 healthy, overweight adults added one-half of an avocado to a meal, their insulin levels were reduced 30 minutes following the meal. In 2018, another trial of 31 adults showed similar results.
Avocados as a good source of fat
Another major concern for people with type 2 diabetes is the risk of heart disease. Excess body fat and lack of exercise can lead to insulin resistance (the body’s poor use of insulin), which can lead to other health conditions such as heart disease. While avocados contain fat, it is unsaturated fat that helps reduce LDLs (bad cholesterol), which can lead to cardiovascular disease. It also contains fiber, which helps you feel full longer and can therefore aid your weight loss efforts. For people with diabetes, losing weight always helps you achieve lower blood sugar levels.
How to include avocados in your diet
According to Love One Today, researchers found that replacing half a serving daily of margarine, butter, egg, yogurt or processed meat with the same amount of avocado resulted in a 16% – 22% lower risk of cardiovascular disease. However, swapping avocado for foods that also contain unsaturated fats did not produce additional benefits.
Eating avocados on a regular basis can help you lower blood sugar levels, lose weight, and reduce your risk of heart disease. If you are unfamiliar with avocados, you may not know how to get started on this delicious fruit. This 5-day meal plan contains 3 meals— breakfast, lunch, and dinner —and a.m and p.m. snacks. This healthy eating plan helps you enjoy tasty and satisfying meals, while increasing your fruit and vegetable intake along with healthy fats and whole grains.
Get your 5-day meal plan by clicking this link.
A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.
