The Benefits and Risks of Avocados for People with Diabetes

If you have diabetes, avocado may be a good choice. They’re nutritious and have healthy fats. However, they are also high in calories and may cause weight gain. Using avocados as a substitute for other foods may help avoid extra calories.
Avocados are growing in popularity. The creamy green fruit is packed with vitamins, nutrients, and heart-healthy fats. While they are high in fat, it’s the good kind of fat that benefits people with type 2 diabetes.

If you have type 2 diabetes, adding avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity. Read on to learn more about the benefits of avocados for people with diabetes.
Benefits of avocado for people with type 2 diabetes

۱. It won’t cause spikes in blood sugar
Avocados are low in carbohydrates, which means they have little effect on blood sugar levels. Part of what makes avocados a good choice for people with diabetes is that, although they are low in carbs, they are high in fiber. Many other high-fiber foods may still spike blood sugar levels.

۲. It’s a good source of fiber
One half of a small avocado, which is the standard amount people eat, contains about 5.9 grams of carbohydrate and 4.6 grams of fiber.

۳. It may help with weight loss and improve insulin sensitivity
Losing weight — even a little — can increase your insulin sensitivity and reduce the likelihood that you will develop serious complications.
The healthy fats found in avocado can help you feel full for longer.

۴. It’s loaded with healthy fats
There are several different types of fat, generally categorized as heathy fats and unhealthy fats. Consuming excessive amounts of saturated fat, and any amount of trans fat, raises your bad (LDL) blood cholesterol levels. Trans fats at the same time lower your HDL (healthy) levels. High LDL and low HDL cholesterol levels are associated with a higher risk of heart disease in people both with and without diabetes.
The good fats, monounsaturated fat and polyunsaturated fat, raise your good (HDL) cholesterol levels. The good cholesterol in your blood helps clear out bad cholesterol, which reduces the risk of heart attack and stroke.

Good sources of healthy fats include:
• avocado
• nuts, like almonds, cashews, and peanuts
• olive oil
• olive, avocado, and flaxseed oil
• seeds, like sesame or pumpkin seeds
Avocado risks
An entire Hass avocado has about 250–۳۰۰ calories. Although avocados have the good kind of fat, these calories can still lead to weight gain if consumed in excess of your calorie needs. If you’re trying to lose weight, it’s essential that you practice portion control. Instead of adding avocado to your current diet, use it as a substitution for foods that are high in saturated fat, like cheese and butter.
For example, you can mash up an avocado and spread it on toast instead of using butter.