Medically reviewed by Natalie Butler, R. The creamy green fruit is packed with vitamins, nutrients, and heart-healthy fats. While they are high in fat, it’s the good kind avocado nutrition data fat that benefits people with type 2 diabetes. If you have type 2 diabetes, adding avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity.

Read on to learn more about the benefits of avocados for people with diabetes. Part of what makes avocados a good choice for people with diabetes is that, although they are low in carbs, they are high in fiber. Many other high-fiber foods may still spike blood sugar levels. 9 grams of carbohydrate and 4. You don’t need to take supplements to achieve these results. Instead, try eating a high-fiber diet. You can easily increase your fiber intake by eating more low-carb fruits, vegetables and plants, like avocados, leafy greens, berries, chia seeds, and nuts.

Here are 16 ways you can add more fiber to your diet. It may help with weight loss and improve insulin sensitivity Losing weight — even a little — can increase your insulin sensitivity and reduce the likelihood that you will develop serious complications. The healthy fats found in avocado can help you feel full for longer. When you feel full longer after meals, you are less likely to snack and consume extra calories. The healthy fat in avocados, called monounsaturated fat, can also help your body use insulin more effectively.

A 2007 study evaluated different weight loss plans in people with decreased insulin sensitivity. It’s loaded with healthy fats There are several different types of fat, generally categorized as heathy fats and unhealthy fats. High LDL and low HDL cholesterol levels are associated with a higher risk of heart disease in people both with and without diabetes. The good cholesterol in your blood helps clear out bad cholesterol, which reduces the risk of heart attack and stroke. Although avocados have the good kind of fat, these calories can still lead to weight gain if consumed in excess of your calorie needs. If you’re trying to lose weight, it’s essential that you practice portion control. Instead of adding avocado to your current diet, use it as a substitution for foods that are high in saturated fat, like cheese and butter.

For example, you can mash up an avocado and spread it on toast instead of using butter. The FDA’s recommended serving size for a medium avocado is one-fifth of the fruit, which has about 50 calories. Most avocados you find at the grocery store will not be ripe yet. Typically, people buy an avocado a few days before they plan to eat it. An unripe avocado will have a solid green color, a few shades darker than a cucumber. When an avocado is ripe, it turns a deeper, almost black, shade of green. Turn an avocado around in your hand before you buy it to check for any bruises or mushy spots.