More than 38 million Americans have diabetes (about 1 in 10), and an estimated 7.8 million adults have undiagnosed type 2 diabetes. By 2045, International Diabetes Federation (IDF) projections show that 1 in 8 adults, approximately 783 million, will be living with the disease, an increase of 46%. However, according to the Centers for Disease Control (CDC), people can prevent or delay type 2 diabetes with proven lifestyle changes, including managing weight, eating a healthy diet, and getting regular physical activity.
In an April 2024 study, researchers at Baylor College of Medicine investigated the impact of avocado consumption on the risk of developing type 2 diabetes, particularly among Hispanics and Latinos in the U.S. Their study, a collaboration with UCLA and funded by the Hass Avocado Nutrition Board, was published in the Journal of Diabetes Mellitus, found that consuming avocados was associated with a 20% reduction in diabetes risk over six years. Although avocados are high in fat, the study suggests they can be beneficial in a diabetes-preventive diet.
In a recent article, registered dietician Melissa Mitri mentioned that she encourages her clients to include avocados in their diet to support their goals for managing (or staving off) diabetes effectively. And it’s easy to see why…
Avocados provide 10 grams of fiber per fruit, which slows digestion and helps prevent rapid increases in blood glucose levels. Additionally, avocados contain 6 grams of unsaturated fats, promoting healthy fat intake that supports blood sugar regulation. They are also a good source of potassium, which is essential for overall health, including blood glucose control.
Avocados can be part of a healthy eating plan because they are:
- Low in sugar and carbs: A medium-sized avocado contains about 17 grams of carbohydrates, and 38 grams contains less than 1 gram of sugar and 3 grams of carbohydrates.
- Rich in nutrients: Avocados are a good source of vitamins, minerals, and plant compounds.
- Low in sodium and cholesterol: Avocados contain no cholesterol and only about 14 milligrams of sodium.
National Diabetes Month is the perfect time to explore delicious ways avocados can help people living with diabetes control their blood glucose levels. Here are some easy ways to switch out unhealthy foods with the creamy goodness of avocados:
- Avocado for Butter: Use one cup of mashed avocado for every cup of butter in baking for healthier fats.
- Avocado in Deviled Eggs: For a nutritious twist, replace 1 tablespoon of mayo with 1 tablespoon of mashed avocado per egg yolk.
- Avocado Salad Dressing: Blend 1 ripe avocado with 2 Tbsp of olive oil and lemon juice to taste for a creamy, healthy dressing alternative.
- Guacamole Instead of Cheese: For creamy, healthy fats, top each taco with 2 Tbsp of guacamole instead of shredded cheese.
- Avocado Spread: For added flavor, use 2 Tbsp of smashed avocado per slice of bread instead of mayo or butter.
- Avocado in Smoothies: Add half an avocado to a smoothie & substitute for 1/2 cup of yogurt or banana, providing healthy fats.
- Avocado Pasta Sauce: Puree 1 ripe avocado to replace 1/2 cup of cream in pasta sauces, creating a creamy, healthier option.
For more ways to incorporate avocados into a healthy diet, click here for more recipes.
