Avocado large offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).
Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.
Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.
Avocados are creamy and delicious. They are packed full of vitamins, nutrients, and fiber. The low-carb, high-fiber ratio is great for blood sugar stability. The good fats in avocado can help you prevent diabetes complications, like heart attack and stroke, and help you use your insulin more effectively.
Eating foods that contain healthy fats may help increase fullness. Eating fat slows the digestion of carbohydrates, which helps to keep blood sugar levels more stable.
A 2012 study looked at 64 people with type 1 or type 2 diabetes who took vitamin E with their regular treatment. The team compared their fasting blood sugar, cholesterol levels, and blood pressure with those of a control group that took only insulin or medication.
Blood sugar control is critical for people who have diabetes.
According to the United States Department of Agriculture (USDA), one cup of avocado cubes weighing 150 grams (g) contains:
- 12.79 g of carbohydrates
- less than 1 g of sugar
- 10.1 g of fiber
- 22 g of fat, of which nearly 19 g is unsaturated fat
- 240 calories
- 150 g of raw apple contains 19.4 g of carbohydrate, of which 15.6 g is sugar
- 150 g of raw banana contains 34.26 g, of which 18.34 g is sugar
With so few carbohydrates, a high fiber content, and healthful fat, people with diabetes can enjoy an avocado in moderation without the stress of raising their blood sugar levels.
Pairing an avocado with other foods may help reduce blood sugar spikes too. Its fat and fiber content takes longer to digest and slows the absorption of other carbohydrates at the same time.
Breakfast Ideas With Avocado
Avocado on toast: Spread 1 to 2 teaspoons of avocado on whole grain toast instead of butter. Adding a dash of black pepper and garlic, a tomato slice, or some fresh salsa can give it extra flavor. Combine it with favorite vegetables and seasonings.
Baked avocado egg: Slice the avocado in half and remove the pit. Crack an egg, place it in the avocado half, and bake for 15-20 minutes at 425°F. Top with diced tomatoes, salsa, peppers, or other vegetables.
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