How Adding Avocado To Your Diet Can Help Keep Blood Sugar Levels In Check?
A study published in the Journal of Nutrition found that participants who consumed avocado with a meal experienced lower post-meal blood sugar levels compared to those who did not.
By enhancing insulin sensitivity, avocados help the body use insulin more effectively, thus preventing spikes in blood sugar.
This gradual process prevents rapid blood sugar spikes and promotes a more stable blood sugar profile throughout the day.
This satiety can prevent overeating and frequent snacking on high-sugar, high-carb foods that lead to blood sugar spikes.
How Adding Avocado To Your Diet Can Help Keep Blood Sugar Levels In Check? (Image Credits: iStock)
In recent years, avocado s have gained widespread popularity. Not just for their creamy texture and unique taste, but also for their nutritious health benefits. A study published in the Journal of Nutrition found that participants who consumed avocado with a meal experienced lower post-meal blood sugar levels compared to those who did not. Avocados are nutrient-dense fruits, rich in healthy monounsaturated fats, fibre, vitamins, and minerals. They contain significant amounts of potassium, which is essential for maintaining proper heart function, and vitamin K, which plays a role in blood clotting and bone health.
To understand how avocados can help keep blood sugar levels in check, we got in touch with Dietitian Rashi Tantia, HOD – Dietetics, Metro Hospital, Faridabad who shares the health benefits of eating this fruit .
Healthy Fats
Rashi Tantia shares that the monounsaturated fats in avocados, particularly oleic acid, are known to improve insulin sensitivity. Insulin is the hormone responsible for regulating blood sugar levels. By enhancing insulin sensitivity, avocados help the body use insulin more effectively, thus preventing spikes in blood sugar. These healthy fats also provide a source of long-lasting energy, which can be particularly beneficial for those managing their blood sugar.
Fibre Content
Rashi Tantia explains that avocados are an excellent source of dietary fibre, with one medium-sized fruit providing about 10 grams. “Dietary fibre is crucial for blood sugar control because it slows the digestion and absorption of carbohydrates. This gradual process prevents rapid blood sugar spikes and promotes a more stable blood sugar profile throughout the day. Soluble fibre, in particular, forms a gel-like substance in the gut, which helps slow the release of sugar into the bloodstream,” she said.
Satiety and Weight Management
Rashi Tantia shares that maintaining a healthy weight is a key component of blood sugar management. Avocados, with their high fibre and healthy fat content, promote a feeling of fullness, reducing overall calorie intake and helping with weight management. This satiety can prevent overeating and frequent snacking on high-sugar, high-carb foods that lead to blood sugar spikes.
Antioxidants and Anti-inflammatory Properties
“Avocados are rich in antioxidants, such as vitamins C and E, which help combat oxidative stress and inflammation in the body. Chronic inflammation and oxidative stress are linked to the development and progression of diabetes . By reducing these factors, avocados contribute to better overall health and blood sugar regulation,” Rashi Tantia said.
How Should You Incorporate Avocado Into Your Diet ?
Rashi Tantia shares that adding avocado to your diet is simple. Here are some ideas:
- Smoothies: Blend avocado with fruits and vegetables for a creamy, nutritious smoothie.
- Salads: Dice avocado and add it to salads for a rich texture and flavour.
- Toast: Spread mashed avocado on whole-grain toast for a satisfying breakfast or snack.
- Guacamole: Make a classic guacamole with lime juice, tomatoes, onions, and cilantro.
- Soups and Sandwiches: Use avocado slices in sandwiches or as a garnish for soups.