The most difficult thing, for many diabetics can be the choice of foods to have in their diet.
When trying to pick one fruit over another, there are many factors that have to be considered. However, avocados can be particularly difficult to classify. Below we have a guide to the wonderful benefits of using avocados in your meals.
A Good Source of Vitamins
Avocados are actually a quite peculiar fruit, as they have a high fat content, but a low carbohydrate and sugar content. Avocados provide many essential minerals and vitamins. According to the Center for Disease Control, avocados contain more potassium than bananas. One cup of cubed avocado gives you 4 percent of your daily value for iron and 20 percent of your daily value for vitamin C, based on a 2,000 calorie diet.
Additionally, avocados are also a source of dietary fiber and one cup can provide you with eight percent of your daily value of fiber, or two grams. Avocados are also low in saturated fat, which is an unhealthy dietary fat that is connected to something that diabetics should avoid, and that is high blood cholesterol.
Avocados and Fats
Nevertheless, avocados are very rich in a healthy dietary fat that decreases LDL cholesterol levels, which are the monounsaturated fat. These are the same type of heart healthy fats that are found in nuts and olive oil. Monounsaturated fats can keep your blood sugar under control and help regulate your insulin levels, which can be especially beneficial for people with type 2 diabetes. Even more, monounsaturated fats can help you reduce your risk of heart diseases and keep your blood cholesterol levels under control.
Diabetics are usually recommended to limit their carbohydrate intake to 45 grams to 60 grams per meal. However, even if you eat a whole, large avocado, they contain very small amounts of available carbohydrates and are not problematic for diabetes control.
Risks of Too Much Avocado
Adding avocados to your diet may seem like a wonderful idea as this fruit is power packed with many other essential nutrients such as vitamins C, E and B-6, folate and magnesium.
However, there are some risks to eating too much avocado. Avocados can be one of your more high calorie choices in your diet, since the calories in this fruit come mostly from fat.
Avocados are considerably higher in calories than most other vegetables and fruits. One peeled avocado gives you between 310 and 340 calories and up to 250 calories of these calories can come from dietary fat. As long as you eat them in moderation, avocados can be a healthy food that you can eat every day.
Adding Avocados to Your Diet
Make sure you do it in moderation and with a combination of other healthy elements, if you want to make avocados part of your diet. Remember that it is important for diabetics to have a controlled carbohydrate intake.
Count the carbohydrates of the other food you eat to keep your blood sugar levels and carbs in check. It is very important to be aware of what combinations of food you prepare, because when your meal includes foods that have high carbohydrate content, your blood sugar is likely to rise.
Adding slices of avocado to your salad is just one healthy example you can follow. You can also serve chicken with a guacamole, and you can even add avocado to a smoothie made with plain yogurt and raspberries for creamy breakfast, snack or dessert.
There are many ways in which you can use and serve avocados. Guacamole, which is a Mexican appetizer, is made from mashed avocados, spices and onions that can be eaten as a dipping or spread sauce with tortillas.
You can also eat avocados on sandwiches, in salads or in slides as a compliment to a meal or a side dish. Finally, you can even make avocado ice cream and eat it for a healthy dessert. Enjoy!