Why You Should Consider Eating Avocados If You Have Diabetes

If you’ve been diagnosed with diabetes or you’re trying to lower your risk of the condition, what you eat will play a key role in your health goals. You can make diet and lifestyle changes to lower your risk of diabetes complications, and some of those steps may even help reverse the condition. If you’re at risk for type 2 diabetes, these changes may help prevent the disease.

Sticking to a “diabetes-friendly” diet is one of the first recommendations your provider will probably make, whether you’ve been diagnosed with diabetes or you’re at risk for it. While many people think about cutting back on carbs or sugar, the addition of certain foods can mitigate your risk, too.

One such food is avocado. Avocados are packed with monounsaturated fats, fiber, vitamins C, E, K, and B-6, and nutrients like riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They’re also a great source of lutein, beta-carotene, and omega-3 fatty acids.

“There isn’t one food that will magically protect your body from developing diabetes,” Mary Ellen Phipps, MPH, RDN, author of The Easy Diabetes Cookbook, told Verywell. “But research has found that consistently eating some foods can help promote healthy blood sugar levels over time.”

Here’s why avocados are such a good option for a diabetes-friendly diet.

Blood Sugar Control

Unlike most fruits, avocado is low in sugar; one cup provides less than 1 gram of sugar. Avocados also have plenty of healthy fats and fiber, both of which have been linked to better blood glucose control.

Research suggests that avocados could help keep blood sugar levels in check. One study found that avocado consumption was linked to lower fasting glucose and insulin and lower rates of incident type 2 diabetes. Another study found an association between avocado intake and better glucose and insulin management, especially for people with type 2 diabetes.

Heart Health Support

Heart disease is a leading cause of death among people with diabetes. If you have type 2 diabetes, following a diet that’s both diabetes-friendly and heart-healthy is important.

Research has shown that diets with plenty of unsaturated fat and fiber (two nutrients that avocados are a great source of) are associated with fewer heart disease risk factors, like high cholesterol. A study on people with obesity or overweight and insulin resistance found that eating avocados in place of carbohydrates was linked to better blood sugar and cholesterol numbers.

Key Nutrient Source

Magnesium and potassium are two nutrients that are key for managing and preventing diabetes, and they happen to be abundant in avocados.

Researchers think these protective effects could be due to magnesium’s role in glucose metabolism and insulin regulation. People with diabetes tend to have low levels of magnesium, and the deficiency is linked to insulin resistance—a key factor in the development of type 2 diabetes.

Magnesium also promotes cardiovascular health by helping the body maintain normal heart rhythms and blood pressure levels.

Potassium works in tandem with magnesium to make sure the body can react to and use insulin and glucose effectively.

How to Add Avocado to a Diabetes-Friendly Diet

If you want to work avocados into your diet, here are a few ideas to get you started:

• Add avocado to a smoothie.
• Have avocado slices as a healthy-fat-packed snack.
• Top salads with avocado to add a creamy texture.
• Mash avocado and use as a spread on whole-grain toast or as a mayonnaise alternative in sandwiches.
• Add to scrambled eggs or omelets for a satisfying, nutrient-dense breakfast.
• For a modern twist on a classic, try adding diced avocado to a chicken or tuna salad.

If you’re trying to lower your diabetes risk, “balance your plate with a mix of protein, fiber-rich carbohydrates, and fat at most meals,” Sarah Anzlovar, RDN, a registered dietitian, told Verywell. “This helps to stabilize blood sugar so you don’t end up with more than your body can use at a time.”

It’s also important to eat regular meals.

“Skipping meals or going too long between meals can make you feel over-hungry, and then you’re more likely to overeat,” Anzlovar said. “This adds stress to your body and impacts blood sugar.”

Other Ways to Lower Your Diabetes Risk

Phillips said that many diabetes risk factors are outside of your control, including your family history, genetics, and access to certain foods. But making changes where you can and sticking with them are some positive steps you can take to lower your risk. These steps can include:

• Eating a variety of nutritious foods like oats, beans, fish, eggs, nuts, seeds, unsweetened yogurt, fermented vegetables, leafy greens, grapes, berries, apples, and citrus
• Choosing fiber-rich carbohydrates
• Finding a physical activity you enjoy and doing it regularly
• Drinking plenty of water
• Getting enough high-quality sleep
• Managing stress levels