Avocado has become one of the trendy fruits these days. Although, its origin dates back to some 1000 years ago in Mexico. Avocado and diabetes have also come face to face while the diabetics enjoy the blood sugar score when they see avocado winning the match 😉 This article will take you through the few important aspects of avocados.
“It’s AvocaDO not AvocaDON’T“
– Someone, somewhere!
|Carbs||9g (0.7g sugars & 7g dietary fibers)||3% (3% & 28%)|
Glycemic Index and Glycemic Load
GI < 15 => let’s consider it to be 14 (However, the glycemic index of avocado has not been calculated and published by American Journal of Clinical Nutrition, 2002).
Therefore, GL = 14*9/100 = 1.26
Glycemic load of 1.26 lies well within the lower range and is highly recommended for diabetic individuals. Therefore, the serving size for avocado can jump to 800g per day which amounts to almost 4 avocados (when 1 avocado weighs 200g). However, before jumping to any conclusion, let us first see the protein and fat content of avocado.
Proteins and fats
The protein content of avocado is just about 2g per 100g which is near that of the milk. However, when we say 100g of avocado, it also counts the non-edible part of it. Thus, the protein content is more than what is reported to be. Also, avocados contain all the essential amino acids, good right?
Avocados are well known for the good they do to the humankind by providing with the good fats in the form of omega-3 and omega-6 fatty acids (which are the unsaturated fatty acids). However, whfoods reports that the ratio of omega-3:omega-6 in not favorable at 1:10, even though it has a contributory factor in healthy heart.
Unfortunately, avocados are high in saturated fats, due to which you will have to limit its intake to only half of it.
Vitamin C 16% RDA | An experimental study suggests that vitamin C supplementation of 1000mg per day for 6 weeks can cause reduction in blood sugar and lipid levels along with insulin. However, the supplemental dose is almost 17 times the RDA, but increasing the dietary vitamin C intake can help reduce the supplemental dose. Also, as you can see, vitamin C will also help to prevent dyslipidemia which is commonly seen among diabetics.
Vitmain B6 15% RDA | Deficiency of vitamin B6 leads to reduction in circulating levels of insulin mainly caused by deficiency induced degenerative changes in the beta cells of pancreas which are the insulin secreting cells of the pancreas.
Magnesium 7% RDA | Please read this article to know the benefits of Magnesium for diabetes affected individuals.
Avocados are definitely suggested for type 2 diabetics to consume in moderation because these also contain iron and saturated fats. And when consumed in excess the iron content within avocados can act pathogenic for diabetes. Anyway, THUMBS UP! to avocados 🙂
- Almost every individual, diabetic or non-diabetic, has its own bodily mechanism and metabolism. It is always cautioned that food recommendations should be correlated with personal health history and the advice of the doctor.
- These calculations are based on the daily calorie intake of 2000. Therefore, if your calorie intake exceeds 2000 a day, you can increase the ideal serving size and vice versa. However, the recommended blood glucose level still remains the same.
Also, it is a good practice to have a rough calculation of the nutritional facts of the food items before eating them. This applies to the people belonging to all the spectra of health and fitness and not just diabetics.
Do you want me to analyse any other food item? Comment your request below.
- Glycemic Index & Avocados | LiveStrong
- Avocado Nutrition Facts | Very Well Fit
- Awesome Avocado | Alive
- Afkhami-ardekani M, Shojaoddiny-ardekani A. Effect of vitamin C on blood glucose, serum lipids & serum insulin in type 2 diabetes patients. Indian J Med Res. 2007;126(5):471-4.