In a world inundated with processed foods laden with excessive sugars, salts, and artificial additives, rates of diabetes across the world have been rising over the past decades link. While sugary processed foods can contribute to health issues such as diabetes, avocados, in contrast, are a natural fruit packed with essential nutrients that help improve health. According to the World Avocado Organization (WAO) avocados are the perfect go-to choice for those looking to lower their intake of unhealthy foods and make their diet more green and nutritious.

Here’s why:

They Are A Nutrient Powerhouse

Half an avocado contains just 114 calories but it is jam-packed with vital vitamins and minerals – making it a very nutrient-dense food. On top of this, they contain hardly any sugar or salt and have a low glycaemic index (GI), meaning that they are the perfect match for those who need to watch their blood sugar levels. The World Health Organization recommends a healthy diet with low sugars and saturated fats to reduce the risk of diabetes. Adding this fruit as a topping on a salad, chopping it up and enjoying it as a snack or creating exciting avocado-based recipes – this fruit ensures that you get your boost of nutrients and contains monounsaturated fats that help to improve insulin sensitivity and reduce the risk of diseases such as diabetes.

They Can Improve Your Heart Health

Those suffering from diabetes have a higher risk of heart disease, and avocados have been associated with numerous heart-healthy benefits. Thanks to the large amount of monounsaturated fats they contain, avocados can help reduce LDL cholesterol levels in the blood which can lower the risk of heart disease and stroke.

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A 2023 study in the US showed that in some populations a significant link has been noticed between eating avocados and lower rates of Type 2 diabetes in adults. Also, a study published by the Journal of the American Heart Association found that eating one avocado a day for six months could lower low-density lipoprotein (LDL) cholesterol levels. This shows that avocados are a great ally for anyone looking to manage diabetes or improve their heart health.

They Can Increase Satiety

One of the main causes of Type 2 diabetes is being overweight or obese. The World Health Organization recommends maintaining a healthy weight to prevent or delay the onset of Type diabetes. One way to curb heightened appetite is to eat healthy fibrous foods that make you feel fuller for longer, and just half an avocado contains a whopping 4.6 grams of fibre. Furthermore, research has shown that avocados can increase satiety and aid weight management. Another study also revealed that adding half an avocado to a standardised meal led to a remarkable 40% decrease in the desire to eat over the three hours following the meal compared to those who consumed the same meal without avocado.

“Make the healthier choice and choose the avocado over foods that are processed or contain saturated fats, such as butter, red meat and sugary snacks. Avocados are nutrient-dense, high in healthy fats and can contribute to your overall health as well as lower the risk of diabetes, cardiovascular disease and high blood sugar or cholesterol.” the organisation said in a statement.

According to the organization, while there are many factors that contribute to the risk of developing the disease, following a healthy balanced diet can help reduce the risk of developing type 2 diabetes.

“Avocados can be a fantastic ally for both those who are living with the condition and those who may be at risk of developing it. According to the most recent figures from Diabetes UK, around 4.9 million people in the UK have diabetes, 90% of which have type 2 diabetes, while 13.6 million people are at increased risk of developing type 2 diabetes,” it stated.

Unlike most fruits, avocados are low in carbohydrates but high in healthy monounsaturated fats. Monounsaturated fats can offer several health benefits, especially when eaten as an alternative to saturated fats.

“In fact, research has shown that replacing foods high in saturated fats (such as those found in meat and dairy), with foods high in unsaturated fats (such as avocados and nuts) can improve insulin sensitivity and reduce the risk of type 2 diabetes. Monounsaturated fats can also help reduce ‘bad’ LDL cholesterol levels in the blood which can lower the risk of heart disease,” it said.

Aside from monounsaturated fats, avocados are also a good source of dietary fibre, which is essential for appetite regulation and digestive health. Eating plenty of fibre is associated with a lower risk of type 2 diabetes, as well as helping to reduce the risk of other conditions such as heart disease and stroke, it added.