Carbohydrates typically attract the most attention in diabetes management. However, consuming the right type of dietary fats is also critical because specific fatty acids may influence glucose metabolism and reduce the risk for type 2 diabetes. While the American Diabetes Association does not recommend a low-carbohydrate diet, they do acknowledge including more mono- and polyunsaturated fats are important for reducing the risk of type 2 diabetes.
How do avocados affect insulin response?
In a clinical trial that included 31 overweight or obese adults, scientists found that including a half or whole avocado at breakfast decreased the postprandial glycemic and insulinemic responses and improved acute endothelial function, as measured by flow-mediated vasodilation.
In this randomized, controlled, three-arm, six-hour postprandial, cross-over study, a half or whole avocado replaced carbohydrate energy in a breakfast meal2. The Avocado Nutrition Center supported the research. Conclusions cannot be generalized to all populations, study length, or for different amounts of avocado. The findings in this study align with a growing body of evidence supporting avocados as heart-healthy.
Lower Carb, Healthy Fat Meal Ideas for Diabetics including Avocado
Unlike most varieties of fruits, avocados do not contain sugar. Avocados contain 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat per one-third of a medium avocado.
Check out a few of our lower carb, healthy fat, meal ideas for diabetics including avocado below:
- Tuna salad made with smashed avocado atop a bed of non-starchy vegetables.
- Roasted salmon with avocado citrus salsa paired with fresh salad.
- Creamy cauliflower risotto and avocado cauliflower rice made with blended avocado instead of traditional dairy ingredients.
- Avocado poke bowl with fresh seafood, vegetables, and brown rice.
- Grain-free pizza made with avocado pesto and vegetables.
References: 1Gadgil, M, et al. “The Effects of Carbohydrate, Unsaturated Fat, and Protein Intake on Measures of Insulin Sensitivity: Results from the OmniHeart Trial”. American Diabetes Association. Diabetes Care 2013. 2 Zhu, L., et. al. “Using the avocado to test the satiety effects of a fat-fiber combination in place of carbohydrate energy in a breakfast meal in overweight and obese men and women: a randomized clinical trial”. Nutrients 2019.
