Avocado and Diabetes

Avocado means health. Anything containing Avocado is considered to have a high value. We also hear the use of Avocado in cosmetic products especially skin products.

What is Avocado Fruit?

Avocado is a beautiful, bright-green fruit with dark leathery skin. Its other names are butter fruit or alligator pears. They are delicious and creamy packed with nutrients, vitamins, and fiber.

Avocado was a lesser-known fruit in India till a few years ago. In reality, Avocados were largely used in the Mexican diet. Central Mexico history has shown to have evidence of avocado consumption almost 10,000 years ago.

Initially, people were just eating wild avocados. Avocado cultivation started some 5000 years ago according to researchers.

Avocado was introduced to India in the early 20th century from Sri Lanka. Now, it is grown on a very limited scale in Karnataka, Maharashtra, Kerala, Tamil Nadu, and Sikkim.

Unique quality 

Avocado fruit is unique as it contains a lot of healthy fats as compared to most fruits which consist of carbohydrates. Avocado calories (per 100 g) - 160 calories.

Avocado nutrition facts:

Half avocado or 68 grams contains

 Calories 114
 Dietary fiber 6 g
 Total sugar 0.2 g
 Potassium 345 milligrams (mg)
 Sodium 5.5 mg
 Magnesium 19.5 mg
 Vitamin A 43 micrograms (μg)
 Vitamin E 1.3 mg
 Vitamin K 14 μg
 Vitamin B-6 0.2 mg
 Monounsaturated fatty acids 6.7 g 

Avocado Health Benefits:

1. Help in maintaining blood pressure -

Potassium is a very important mineral that is abundant in Avocados, useful in maintaining healthy blood pressure levels.

2. Good for heart health -

Avocado contains a good amount of monounsaturated Fatty Acids which are good for a healthy heart.

3. High Fiber content -

Avocados are rich in fiber which helps in weight loss, reduces blood sugar spikes, and improves metabolic health.

4. Help in lowering Triglyceride and Cholesterol levels -

Studies have shown that eating avocados can improve risk factors for having heart disease by reducing total cholesterol levels significantly, reducing blood triglycerides up to 20%, lowering LDL cholesterol up to 22%. Their consumption also increases HDL (the good) cholesterol up to 11%.

5. Avocados have good fats -

Fats present in avocado help in absorbing plant food nutrients and also increase antioxidant absorption.

6. Help in maintaining eye health -

 Avocados are loaded with antioxidants like lutein and zeaxanthin which are very important for eye health. These antioxidants lower the risk of having cataracts and macular degeneration.

How to consume Avocado?

Since Avocados are incredibly delicious, they can go with many types of food. One can have them in salads or eat them plain. Their creamy texture makes them easy to blend in smoothies as well.

Avocados for diabetes patients

Avocado is an incredibly delicious fruit packed with nutrients. It has several health benefits mentioned above like help in maintaining BP, weight loss, high fiber, etc which are also helpful in diabetes. Plus Avocados are also easily available in grocery stores. So, diabetics do incorporate them into your diet.

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Do read our recently published article on Kiwi - Diabetes-Friendly Fruit 

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