The Diabetes Superfruit

Despite the many articles on the best fruits for diabetes, I believe we have a promising contender: the avocado! I love avocado. Tasting creamy, buttery, avocado never fails to surprise my tastebuds. During the 1990s, it was shunned due to the ongoing fat-free diet trend. Since then, there is more evidence that shows the benefit of the avocado. But what about for diabetics?

Since diabetics should have a healthy diet by eating foods with a low glycemic index, the avocado can do wonders to complement their regime. The avocado is high in healthy fats and low in carbohydrates—which is important to improve insulin sensitivity and prevent spikes in blood sugar. It has also been proven to lower the risk of heart disease and stroke.

The average avocado contains 250 to 300 calories, 17 grams of carbohydrates, and 13 grams of fiber. The texture of this fruit makes it the perfect substitute for cheese, mayonnaise, and butter. The healthy fats in avocados are known as monounsaturated fats. This type of fat helps lower bad cholesterol (low-density lipoproteins – LDLs), raise good cholesterol (high-density lipoproteins), and reduce blood pressure.

How to choose and use avocados

Avocados are best used once it is ripe. You can tell by its dark color and slightly soft touch when it is squeezed gently.  If it is firm and green, be patient; it will be ready in a few days.

Some ideas on how to incorporate avocados into your meal

#1 – Breakfast

Try substituting butter on your bread with avocado to make yourself a hearty sandwich. Not in the mood for a sandwich? Enjoy scrambled eggs topped with some tomatoes, avocado, and cheese.

#2 – Lunch

If you are thinking of having a salad, burger, or wrap, why not top it with some mashed avocado as a nutritious addition?

#3 – Dinner

If you are having a Mexican dish or baked salmon for dinner, avocados pair really well with them. It can also serve in place of cheese. Add some on your pizza to reduce the amount of cheese consumption.

Here are some diabetes-friendly recipes that contain avocados you can whip up.

California Avocado and Roasted Asparagus Salad

Grilled Chicken with California Avocado Red, White and Blueberry Salsa 

Lemon Grass Beef with Avocado

California Avocado Thai Coleslaw 

[expand title=”References“]

Schiller E. Avocados can be part of a diabetes diet. The Scoop Blog. Accessed 5/9/2017.

Rich. Avocado: Superfood for diabetes. Diabetes Daily. Accessed 5/9/2017.

Barry J. Is avocado good for diabetes? MedicalNewsToday. Accessed 5/9/2017.

Best foods for type 2 diabetes. Accessed 5/9/2017.

California Avocado Thai Coleslaw. California Avocado. Accessed 5/9/2017.

Lemon Grass Beef with Avocado. California Avocado. Accessed 5/9/2017.


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