If you were told that there is a food with at least 20 vitamins and minerals and that the taste is sweet and the fruit can be used in a number of recipes, would you want to read about this fruit? What if you were told that it is a super fruit which heals and prevents a number of illnesses/diseases, would you want to read all about it?
Look no further. You are at the right place to learn how this fruit (yes, it is a fruit) can be used as a part of our strategy in controlling diabetes. Yes, you heard me correctly, controlling diabetes with avocado is possible and it has been done, and, it is still being used as a plant-based food to prevent and cure diabetes.
Avocado is treated like a fat because a small to medium sized avocado has as much as 4 grams of fat. For this reason, we hardly refer to it as a fruit, but the truth is that avocado is a fruit with a large amount of fat.
The fat found in avocado is called monosaturated fat,which is known to be a healthy fat for our hearts. It is ideal for us to consume this type of fat instead of saturated fats.
Nutrition Facts of Avocado
- It has 2 grams of fiber (medium/1 cup of avocado).
- Contain 17 grams of carbohydrate (medium).
- Rich Vitamins B5, B6, C, E, and K.
- Contain Folate.
- Rich in potassium.
- Has a little:
- Vitamins A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
Avocado for Diabetes
Studies were done which confirmed that persons who ate avocado had their health risk of developing diabetes significantly reduced (Berry, 2016).
Avocado is both low in carbohydrate as well as sugars. For this reason, it is a perfect food for diabetics. Please be reminded that diabetics need to eat foods which will give a gradual, rather than a sudden high spike in blood glucose. Avocado fits this bill because it is low in carbohydrate and sugar.
The fat and fiber in avocado will take a longer time to digest. This along with the fact that the absorption of other carbohydrates also slows down makes the avocado a gem amongst fruits for diabetics and those working to prevent diabetes.
It is noteworthy that a whole avocado has 300 or fewer calories. This would make it a safe food for those trying to lose weight as well. This point is debatable, but one thing is for sure, a slice or two of this healthy fat will do diabetics and others the world of good.
Again, let me add that amongst the community of diabetics are a number of persons who are overweight and hence this is good news for that group.
Diabetics sometimes find it difficult to source foods which make us feel full and at the same time those foods are low in carbs and sugar. Avocado is one such food and the bonus is that it is plant-based as well.
Please click this link and see why diabetics should eat more plant-based foods.
In the next session, we will spend some time looking at some of the other health benefits of eating avocado. Let us remember that there are persons who suffer from diabetes-related complications, some of which will be mentioned below.
Avocados’ Health Benefits-Let’s Take a Deeper Look
- Lowers cholesterol. I always pause here to point out that there was a study which linked diabetes and high cholesterol. Once again, I remind you that a number of persons suffering from diabetes, unfortunately also have high cholesterol. To be able to eat one fruit/fat which will take care of both conditions is a blessing.
- Eating avocado can reduce our risk of heart diseases. If you are a regular reader of my pages, then I am predictable at this point. Yes, eating avocado means that diabetics, who have a tendency of dying from diabetic-related illnesses, such as heart diseases, could be spared this double whammy.
- Improves cholesterol reading because it increases good cholesterol (HDL) and lowers bad cholesterol (LDL). Research in the area supports this view (Borreli, 2015).
- As the heart conditions and the cholesterol improves, so does the blood pressure. Not only will the blood pressure be lowered, but also the risk of a stroke (The National Institute of Diabetes and Digestive and Kidney Diseases, 2014). Avocado has a lot of potassium and this helps to lower blood pressure.
- Reduces inflammation due to the monounsaturated oleic acid. This is great news for arthritis sufferers and for all of us in general. Let us be reminded that most illnesses are due to an inflamed body.
- Help to protect us from cancer, thanks to the monounsaturated oleic acid. This mostly relates to prostate cancer. It is good news for those doing chemotherapy as avocado helps to reduce the effects of this treatment.
- Improves our antioxidant absorption when combined with other foods, so we are able to get more nutrients.
- Lowers the risk of depression, thanks to the presence of folate (Ware, 2016).
- Improves digestion and relieves constipation. The fiber content makes this possible and this also implies that we can use avocado as a natural detox agent.
- The antioxidants Lutein and Zeaxanthin, protect our eyes and help to ensure that we do not have to deal with macular degeneration, especially at an early stage in our lives.
- Avocado helps people to lose weight. This is so because they are high in fiber, low in carbohydrates and make us feel full for a longer time, so we consume less.
How to Eat Avocado-Plant Food Recipes
- Salad dressings (blend/puree in olive oil, lemon juice, a dash of black pepper and garlic)
- Ice Cream
- Rolls with avocado
Please stay tuned for some recipes. I will be sending some to my Newsletter, so remember to subscribe below.
It was made clear that avocado is a good fruit choice for us to eat in order to keep at bay illnesses such as diabetes, high cholesterol, high blood pressure, heart diseases, obesity, and depression, to name a few.
This fruit is treated as fat because of the high content of monosaturated fat which is good for us. This puts to rest the view that “fat makes us fat.” This is not so for the avocado which is relatively low in fat and can actually help us to lose weight. The key, as usual for diabetics is “moderation.”
This is yet another plant-based food which can be used to control and possibly eliminate diabetes.
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Until next time, please make the correct food choices and be well.
- Berry, Jennifer. “Diabetes Nutrition / Diet Heart Disease Obesity / Weight Loss / Fitness Is Avocado Good for Diabetes?” Medical News Today. MediLexicon International, 9 June 2016. Web. 17 Aug. 2016.
- Borreli, Lizette. “7 Surprising Health Benefits Of Eating More Avocado.”Medical Daily. IBT Media Inc, 11 May 2015. Web. 16 Aug. 2016.
- “Diabetes, Heart Disease, and Stroke | NIDDK.” National Institute of Diabetes and Digestive and Kidney Diseases. Feb. 2014. Web. 15 Aug. 2016.
- Ware, Megan. “Avocados: Health Benefits, Nutritional Information.” Medical News Today. MediLexicon International, 17 Feb. 2016. Web. 16 Aug. 2016.