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Avocados: Tasty, and Good for Me?


Are avocados OK to eat if you have diabetes? Get the facts here.

Serving size: ⅕ medium avocado (1 oz)

Carbs: 3 g

Calories: 50

Glycemic index: unavailable*

Glycemic load: unavailable*


These green meanies have taken the world by storm, showing up in everything from mayonnaise to smoothies. But when it comes to your blood sugar, should you be so quick to embrace avocados? While technically a fruit, they count more as a fat. Fortunately, they’re really a healthy fat, at that! Most of the fats in avocado come from monounsaturated fatty acids, the same kind found in olive oil. Eating these unsaturated fats in place of saturated ones can lower your cholesterol levels, which in turn lowers your risk of heart disease.

Two more avocado advantages: they have few carbs and provide 3 grams of filling fiber in a serving. Because they’re so dense in fat, though, the calories from avocados can add up quickly, so be mindful of your portion.

Quick tip: Try using mashed avocado instead of butter on whole-grain toast, or top your burrito bowl with a scoop of avocado and skip the cheese.


*Hasn't been analyzed but does contain carbs.


Published on August 10, 2016.


— Compiled by Kerri-Ann Jennings, MS, RD

Reviewed by Toby Smithson, MS, RDN, LD, CDE on June 11, 2016.
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