Controlling and maintaining sugar levels is a primary concern for Diabetics. And with this comes a list of items that are barred from the eating list and the growing confusion on what can one eat. One such risk-free, pro-diabetic food is Avocado.
One would argue Avocados are primarily fat! Yes, but good fat and Diabetics can have it! Avocado is actually high in mono-saturated fats, which is generally considered the healthiest of fats.
Avocado is a great source of oleic fatty acids, which are needed to lower the LDL cholesterol levels without lowering HDL (good) cholesterol levels and also help in the reduction of triglyceride levels which are also responsible for cardiovascular disease. These mono-saturated fats are considered as heart-healthy fats, like one gets through nuts and olive oil. Avocados, high in mono-saturated fat and low in low-quality carbs actually helps in improving insulin insensitivity.
An average California avocado provides about 227 calories, 11.8 grams of carbohydrates and 9.2 grams of fiber, while a Florida avocado is larger and contains 365 calories, 23.8 grams of carbohydrates and 17.0 grams of fiber. With diabetes, carbohydrates elevate your blood sugar levels, but only the starch and sugar part of the total carbohydrates, not the fiber.
Avocado is a great source of oleic fatty acids, which are needed to lower the LDL cholesterol levels without lowering HDL (good) cholesterol levels and also help in the reduction of triglyceride levels which are also responsible for cardiovascular disease
Avocados are actually an extremely rich source of not only good fats but are loaded with minerals and vitamins essential for a healthy body. A 100 gm serving of Avocado consists of the following nutrients:
* Vitamin K: 26% of the RDA.
* Folate: 20% of the RDA.
* Vitamin C: 17% of the RDA.
* Potassium: 14% of the RDA.
* Vitamin B5: 14% of the RDA.
* Vitamin B6: 13% of the RDA.
* Vitamin E: 10% of the RDA.
* Small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
Avocados contain more potassium than even a banana. It hence promotes healthy blood pressure levels and reduces the risk of heart attacks, strokes and kidney failure.
The high fibre content of Avocado is important for maintaining metabolic health and also aids weight loss. The high fibre content is also responsible for making Avocados a healthy food for Diabetics.
All in all, Avocados have higher nutrient content than most other fruits – studies have shown that avocados consumed with a lot of veggies can also increase the amount of antioxidants that the body takes in. This is extremely important for eye-health.
Thus Avocado is extremely beneficial for those with Diabetes to get the appropriate nutrients and maintain their health.
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