Avocados and diabetes
Avocados and diabetes. Avocados are gaining popularity for their incredible health benefits. For many years, people were not completely aware of its health benefits.
If you want to add more healthy fats to your diet, try eating an avocado. Here are some vital information you need to know on how to eat avocado as a diabetic.
Why Should Diabetics Eat Avocado?
Many diabetic patients are deficient in vitamins that are typically found in avocados, which can result in low blood glucose levels.
Some of the critical nutrients found in avocados are:
- protein
- healthy fats
- vitamin C
- antioxidant
- calcium
- iron
- manganese
- potassium.
List of Benefits of Avocados for Diabetics
There are many benefits of eating avocados, which include the following:
Avocados are a great source of healthy fats – A diet high in healthy fats helps patients achieve better blood glucose control.
Vitamin E in avocados – Vitamin E helps reduce oxidative stress, which is common in diabetes and metabolic disorders.
Avocados help in weight loss – Since they are high in healthy fats, they cut down your carb intake and help in weight loss.
Avocados help prevent heart diseases – They contain antioxidants, which can prevent coronary diseases.
Avocados are suitable for lowering cholesterol – They are high in monounsaturated fatty acid, which helps in reducing cholesterol levels.
Avocados are easily digestible – They are easily digestible and do not get fermented in the gut, unlike other high-carbohydrate foods.
How to Choose and Store Avocados for Diabetics
Choose an avocado that is heavy and has smooth skin. When you purchase an avocado, ensure it is heavy and not light. These indicate the presence of ripened flesh inside the fruit, whereas light avocados may have unripe flesh.
Check for ripeness by gently pulling on the stem of the fruit. The avocado is ripe and ready to eat if it comes out quickly. But if the stem is stiff and not easy to remove, it is still hard and not mature.
Also, check for the color of the flesh. It is still hard and not ripe if it is golden or light green. But if it is dark brown, it is ready to eat.
Diabetes-friendly Avocado Recipes
These are a few ways to use avocados in your diet to help you regulate your blood glucose levels:
Guacamole – This is one of the most popular ways to eat avocados. Guacamole is a delicious dip or spread made by mixing mashed avocado with lime juice, salt, Worcestershire sauce and other spices of your choice. The avocado provides healthy fats, vitamins and minerals, while the Worcestershire sauce adds flavor and helps to prevent heart diseases.
Guacamole with Bread – This is an easy and quick recipe that you can make. Mix mashed avocado with crushed garlic, cumin powder and salt, along with your favorite bread. You can also add a tomato for an extra flavor.
Avocado Sandwich – Yogurt and avocados are perfect for a low-carb sandwich. Make a sliced bread sandwich with mashed avocado, salt, cumin powder and lemon juice.
Avocado Toast – This is another easy and quick recipe you can make using avocados. Toast slices of bread and mash avocado with salt, cumin powder and lemon juice for a delicious meal.
Avocado and Corn Salad – This is an excellent meal for a diabetic diet. It provides healthy fats, vitamins and minerals while also being low in calories and easy to make.
Avocado and Egg Salad Sandwich – This sandwich is made with mashed avocado and eggs that provide healthy fats, protein and vitamins.
Corn and Avocado Salad – This is yet another salad that can be made using mashed avocado and corn. It provides healthy fats, vitamins and minerals while being low in calories.