Do you know How does great effect of avocado on diabetes?. Can diabetics eat avocados? Is it good to eat it with diabetes? If a diabetic patient eats avocado every day, how does it affect the body?.
Avocado is a very famous fruit for its delicious taste and easy processing. Which also brings a lot of uses in providing beneficial fats, helping to beautify the skin, and easy to digest … Many recent studies have proven that this fruit is very beneficial for diabetics.
Since being diagnosed with diabetes, patients are forced to make strict lifestyle changes, increase exercise as well as choose to use foods that provide a lot of fiber, unsaturated fats … and avocado is a in these wonderful fruits.
If you have type 2 diabetes, adding avocado to your diet will help you lose weight, lower your cholesterol, and increase your insulin sensitivity. Read the article immediately to understand the benefits of avocado for people with diabetes.
The unsaturated fats in avocados are good for diabetes. Does not cause excessive hyperglycemia
Avocado contains about 20 natural vitamins and minerals, many of which help prevent cancer. The high amount of fat in avocados are monounsaturated fatty acids that are great for your skin.
Which contains up to 22 grams of fat, accounting for about 1/3 of the recommended fat intake for 1 day. One avocado also contains 250 to 280 calories. The American Diabetes Association recommends avocados as a healthy source of monounsaturated fats, containing up to 13 grams of oleic fatty acid (omega 9) per cup of them.
Omega 9 is especially recommended for diabetics, helping to reduce the levels of LDL – c (bad fats) without lowering HDL – c (good fats) and lowering triglycerides. As a result, they help prevent and slow the progression of cardiovascular complications caused by diabetes.
Adding monounsaturated fats to your diet also improves glucose levels and helps in using insulin more efficiently. Therefore, you can completely use avocado oil when cooking to supplement these fats.
Avocados are a fruit with very little sugar compared to other fruits. Half an avocado contains only 0.5 grams of sugar, mainly fructose, galactose and glucose. With 100 grams of avocado containing 1.8g of carbs, because it contains less sugar, butter has a low glycemic index, so eating butter every day will help prevent blood sugar from rising.
Good source of fiber
Avocados are also rich in fiber, accounting for 79% of the carbohydrate content. Fiber is a very important nutrient for human health and development. It is a food source of beneficial bacteria in the intestine, controls appetite and reduces the risk of constipation, poor digestion.
A small half avocado is the standard amount everyone can eat. Which will contain about 5.9 grams of carbohydrates and 4.6 grams of fiber.
The minimum recommended daily fiber intake for adults is:
+ For women 50 and younger: 25 grams
+ Women over 50: 21 grams
+ For men 50 years and younger: 38 grams
+ For men over 50: 30 grams.
A 2012 review published in the Journal of the American Family Medicine Council looked at the results of 15 studies involving fiber supplementation (about 40 grams of fiber) for people with urinary disease. They found that supplementing with fiber for type 2 diabetes could lower fasting blood sugar and A1c levels. Avocado also provides a very good source of fiber, which helps to slow down the absorption of sugar, fat after eating, so it helps to stabilize blood sugar.
You do not need a supplement to achieve these results. Instead, try eating a high-fiber diet. You can easily increase your fiber intake by eating plenty of low-carb fruits, vegetables and plants, such as avocados, green vegetables, berries, chia seeds, and other nuts.
Avocado – a superfood rich in potassium, vitamin C for diabetics
Vitamin C is very important for diabetes because it helps to protect the walls of blood vessels, especially the vessels (small blood vessels) that are susceptible to damage in diabetes. Vitamin C also helps with wound healing and boosts the function of the immune system.
Vitamin C also reduces the concentration of sorbitol sugar in the blood of diabetics. Sorbitol accumulation in the body can increase the risk of damage to the nervous system. Therefore, the control of sorbitol sugar levels in the blood in diabetics is very necessary.
Diabetic complications arise from oxidative stress in the body. Using natural antioxidants like vitamin C can help reduce oxidative stress, which in turn prevents the risk of complications in the heart, nerves, and more.
Avocado is an excellent source of potassium, without raising the glycemic index like some other foods (such as bananas). This is especially good for the diet of people with diabetes. Potassium is essential for maintaining a healthy cardiovascular system and keeping blood pressure stable – two very important problems for people with diabetes. The pancreas needs potassium-rich foods to function best, and minerals are also involved in the production of insulin.
Avocados are rich in vitamin E for people with diabetes
Avocados are rich in vitamin E – an excellent antioxidant for neutralizing free radicals, especially in the arteries.
Vitamin E can also protect nerves from damage in type 2 diabetes. One study found that vitamin E supplementation improved nerve conduction in peripheral neuropathy caused by diabetes.
Helps with weight loss and enhances insulin sensitivity
Lose weight – may even increase your insulin sensitivity and prevent serious complications. The fats in avocados can help you feel full for longer time. In one study, after adding half an avocado to their lunch, participants experienced a 26% increase in meal satisfaction and a 40% decrease in the desire to eat more.
As you feel full longer time after a meal, you will eat less and consume more calories. The healthy fats in avocados, known as monounsaturated fats, can also help your body use insulin more efficiently.
In 2007 study evaluated different weight loss plans in people with reduced insulin sensitivity. Researchers found that a weight-loss diet high in monounsaturated fats improved insulin sensitivity in a way that was not seen on a similarly high-carb diet. A weight loss diet is one that limits your calorie intake.
Help increase the body’s resistance, prevent cardiovascular diseases, blood pressure, stroke
Another reason not to ignore this tropical fruit is the vitamin B6 contained in avocado, which is an essential vitamin, involved in carrying out chemical reactions taking place in the body. It is also strengthens the immune system and resistance.
Folate in avocado reduces homocysteine content (the main culprit of cardiovascular diseases), while oleic acid reduces atherosclerosis. In addition, eating avocados significantly reduces the amount of cholesterol in the body to prevent damage to the heart. In avocado also contains a amount of potassium (potassium) should have the ability to lower blood pressure, prevent stroke.
Avocados contain most of the B vitamins, including thiamine, niacin, riboflavin, pyridoxine and folate.
Plasma concentrations of thiamine (B1) are lower in diabetics and this deficiency is associated with a wide range of renal and vascular complications. Patients with diabetes are also often deficient in Riboflavin (B2), especially children. Riboflavin is essential for cell function and the normal metabolism of carbohydrates, proteins and fats.
Vitamin B6 (pyridoxine) is a very important B vitamin, helping to normalize blood sugar levels. This nutrient deficiency has been linked to high oxidative stress and metabolic diseases such as diabetes.
Avocado is good for Gestational diabetes
In addition, eating avocado is also very good for people with gestational diabetes. In addition to controlling blood sugar and helping insulin work more effectively.
The avocado contains a very high folate content, extremely useful for pregnant women. Folate will help prevent birth defects, and support the development of the fetus, especially the brain and nervous system.
According to nutrition experts, pregnant women should consume about 600-800mcg of folate per day to prevent neural tube and spine defects in the fetus. So, remember not to miss this fruit before and during pregnancy.
How much Avocado Can a diabetic person eat?
According to the FDA’s recommended amount of avocado is one fifth of the fruit, there are about 50 calories. However, an analysis of data from the “National Health and Nutrition Examination Survey” (2001 – 2008) found that people typically eat half of a fruit at a time. Among the people who ate this avocado, the researchers found that:
– Better overall nutrition
– Lower body weight
– Reduce the risk of metabolic syndrome.
How to choose Avocado?
One unripe avocado will be dark green, some are darker than a cucumber. As the avocado ripens, it turns a darker green, almost black. Before you buy it, put an avocado on your hand to check for any bruises or spots. If the avocado feels really soft, it is likely ripe. An unripe avocado feels stiff, like an apple. Leave it on the counter for a few days until it softens. You can squeeze it like a tomato to test its ripeness.