3) Avocado
1 avocado about 201 grams contains 322 calories, 29 grams of fat, 17 grams of carbohydrates, 4 grams of protein
Avocados are great fruit choices for people with diabetes it is one of the rare fruit options with fewer carbohydrate content in comparison to the high healthy fat content and wonderful fiber content which makes it ideal for controlling blood sugar spikes and helping you increase your insulin sensitivity, the high fiber content is what we need in diabetes to stay in your gut for longer periods of times and help you avoid sugar crashes and excessive cravings, it helps you digest and metabolize the food more slowly, and provides you with a variety of gut microbiota that enhances your stool bulk and your GIT health.
Avocados are packed with healthy fats like omega 3 fatty acids, the type that saves your cells from damage caused by products of LDL cholesterol oxidation that has been linked to increasing your risk of getting dyslipidemia and atherosclerosis which will lead to cardiovascular diseases and stroke eventually, it also helps raise your HDL cholesterol levels the good type that keeps your vessels healthy.
Avocados are packed with the antioxidants lutein and zeaxanthin which are necessary for eye health they help you minimize the damage done to your retina and the fat content also has high beta carotenes and vitamin c that prevent some degenerative diseases such as cataracts and macular degeneration which come at an earlier age with diabetes than the normal population.
Avocados are great sources of folate which is an integral part of any healthy diet since it is a main component of DNA in your cells, folate has also been linked with lowering the rate of depression one of the most gruesome comorbidities with diabetes that affects their general condition greatly through inhibiting the buildup of a compound named homocysteine that impairs the production of serotonin and dopamine which are responsible for regulating your mood and sleep.
Avocados are full of magnesium and potassium that help lower your blood pressure levels and keep your heart disease risk even lower, they can help you lose weight if you consume them in moderation as a substitute to the other types of harmful saturated fats but don’t overdo it with avocados since they have high-calorie content which can have the opposite effect on you and lead to gaining weight instead of losing it.
Avocados are great on their own stack them on a piece of warm brown toast in the morning instead of using butter, put them next to a warm plate of scrambled eggs to have a hearty filling breakfast, or add them to a plain cup of greek yogurt for a healthy snack, they are of course fantastic in guacamole dip next to almost any dish you make, they are also marvelous in making smoothies since they add creaminess and don’t affect the taste drastically.
