Learn About the Health Benefits of Avocados
For many diabetics, choosing what foods to have in their diet can be very difficult.
There are many factors that have to be considered when trying to pick one fruit over another. Avocados, however, can be particularly difficult to classify. Here is 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 low sugar and carbohydrate content, but a high fat content. Avocados provide many essential vitamins and minerals. The Center for Disease Control states that avocados contain more potassium than bananas. Based on a 2,000-calorie diet, one cup of cubed avocado gives you 20 percent of your daily value for vitamin C and 4 percent of your daily value for iron.
Additionally, avocados are also a source of dietary fiber and one cup can provide you with two grams of fiber, or eight percent of your daily value. Avocados are also low in saturated fat, which is an unhealthy dietary fat that is linked to high blood cholesterol, something diabetics should avoid.
Avocados and Fats
Nevertheless, avocados are very rich in monounsaturated fat, a healthy dietary fat that decreases LDL cholesterol levels. These are the same type of heart-healthy fats that are found olive oil and nuts.
Monounsaturated fats can help regulate your insulin levels and keep your blood sugar under control, which can be especially beneficial for people with type 2 diabetes. Furthermore, monounsaturated fats can help you keep your blood cholesterol levels under control and reduce your risk of heart diseases as well.
Diabetics are usually recommended to limit their carbohydrate intake to 45 grams to 60 grams per meal. However, avocado contains very small amounts of available carbohydrates and are not problematic for diabetes control, even if you eat a whole, large avocado.
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 B-6, C and E, magnesium, and folate.
However, there are some risks to eating too much avocado. Since the calories in this fruit come mostly from fat, it means that avocados can be one of your more high-calorie choices in your diet.
Avocados are considerably higher in calories than most other fruits and vegetables. One peeled avocado gives you between 310 and 340 calories and up to 250 calories of these calories can come from dietary fat. Avocados are a healthy food that you can eat every day, as long as you eat them in moderation.
Adding Avocados to Your Diet
If you want to make avocados part of your diet, make sure you do so in moderation and with a combination of other healthy elements. 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 carbs and blood sugar levels in check.Be aware that when your meal includes foods that have a high carbohydrate content, your blood sugar is likely to rise and it is therefore very important to be aware of what combinations of food you prepare.
One healthy example you can follow is that of adding slices of avocado to your salad. 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, dessert or snack.
There are many ways in which you can serve and use avocados. Guacamole, which is a Mexican appetizer, is made from mashed avocados, onions and spices that can be eaten as a spread or dipping sauce with tortillas.
You can also eat avocados in salads, on sandwiches, or in slides as a side dish or compliment to a meal. Finally, you can even make avocado ice cream and eat it for a healthy dessert.