Let’s get to the heart, or the pit, of the truth about avocados and diabetes.
1) Avocados aren’t technically vegetables, they’re fruits! These berries, originally cultivated in Mexico, grow in pairs off of trees.
2) Avocados can be a great source of dietary fiber. However, some people have reported that, because of the large helping of fiber, avocados may cause irritation of the digestive tract.
3) Avocados do contain a high amount of fat. In fact, 100 grams of avocado, or about ½ of one average-sized avo, weighs in with nearly 15 grams of fat. A single avocado can also contain over 300 calories.
4) However, avocados contain healthy monounsaturated fats, which, when eaten in moderation, can aid weight loss, lessen inflammation, reduce triglyceride levels, decrease ‘bad’ LDL cholesterol while increasing ‘good’ HDL cholesterol, and can help improve blood pressure.
5) Avocados are an excellent source of diabetes-fighting, heart-healthy nutrients, including potassium, iron, and vitamin C. They’re also loaded with beneficial protein, which has been shown to help the body better manage the glucose load from other carb-heavy foods.
6) Avocados contain a bonus anti-diabetes compound: BETA-SITOSTEROL. This plant sterol has been shown to raise HDL cholesterol while decreasing that nasty LDL cholesterol.
7) Avocados are fiber-rich. A 100 gram serving of avocado can contain about 6.7 grams of fiber. That equates to 24% of the daily recommended intake. The soluble and insoluble forms of fiber within avocados can help to improve bowel health, lower cholesterol levels, and aid blood sugar regulation.
8) Avocados also contain other diabetes-fighting nutritional benefits. The folate, vitamin K, and manganese content found within these green berries have been shown to decrease the risk of heart attacks, reduce blood vessel damage, and normalize insulin secretion.