Avocados, or “alligator pears,” are often considered healthy and nutritious, especially since they are rich in nutrients and healthy fats. They also are extremely popular in many cultures and are known as the featured ingredient in guacamole.
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Glycemic Index Table
Avocados have a low glycemic index (GI) of 40. Low glycemic index foods are less likely to cause blood glucose spikes. Also, several epidemiological studies have found that replacing saturated fats with unsaturated fats, like avocados, can improve insulin resistance and reduce the risk of type 2 diabetes.¹
Glycemic Index
Serving Size
Carbohydrate* per Serving (g)
GL per Serving
Nutritional Facts
Avocados are a great source of fiber and contain more fats than carbohydrates, which makes them extremely popular for people following a low-carb-eating-style. Avocados are also among the highest-fat plant foods, which is why they are included in many vegan and vegetarian diets. The neutral but earthy flavor of avocado allows it to work well in sauces, salad dressings, sandwiches, salads, and more.
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The nutritional facts below are based on a 100g serving of avocado, approximately one-half of a medium avocado.
Calories
Carbs
Protein
Fiber
Cholesterol
Vitamins
C (10 mg), E (2.07 mg, K (21 μg), Folate (81 μg)
Sodium
Total Fat
Health Benefits
Avocados contain numerous nutrients, including carotenoids, monounsaturated fats, potassium, and fiber, all associated with a reduced risk of chronic disease. While the benefits of avocados appear to be numerous, often published health research is funded by avocado industry groups.
Cardiovascular Disease
The primary monounsaturated fat in avocados comes from oleic acid, also found in olive oil. Some studies have shown that participants experienced a reduction in LDL cholesterol levels when replacing other types of fat with avocados.²
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Avocados also contain phytosterol (i.e., plant sterols). According to the American Heart Association, phytosterols have been shown to reduce total and LDL cholesterol levels through lowered cholesterol absorption.³
Lowers Inflammation
Chronic inflammation is a popular symptom of chronic diseases like diabetes. A study has shown that avocados contain anti-inflammatory properties that can reduce inflammation. They are also high in antioxidants, which protect tissues and organs from free radicals.
Eye Health
Avocados contain carotenoids, specifically lutein and zeaxanthin, which protect human eyes from UV damage. A diet rich in these nutrients is associated with a lower risk of macular degeneration and cataracts.⁴
Gut Health
The fibers found in avocados can act as prebiotics and have been found to improve the diversity of microflora in the colon.⁵ These types of bacteria digest and break down the fibers into short-chain fatty acids, which play a role in chronic disease prevention.
Is Avocado Good for Weight Loss?
Avocados can be helpful with both weight loss and weight management. As noted above, avocados are rich in anti-inflammatory properties, improve digestion, and reduce the risk of obesity. Also, they contain less than one gram of sugar, so you can enjoy avocados without losing sight of your wellness goals.
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Studies have also shown that avocados can help individuals lose weight by reducing hunger, improving satiety, and raising metabolic rates.⁶
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Avocados are also a good source of fiber, which promotes feelings of fullness, slows down digestion, and can help with regular blood sugar levels. These benefits can also assist with appetite control and overall weight loss goals.
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When eating avocados, pay particular attention to portion size. A single avocado (about 150 to 200 grams) can contain up to 300 calories.
Is Avocado Safe for People Living with Diabetes?
People living with diabetes can certainly eat avocados! Avocados are a low glycemic food, meaning they will not cause high blood sugar spikes. They are also low in carbohydrates and have a high fiber content, which can help regulate blood glucose levels.
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Avocados also boost insulin sensitivity, which is common in people living with type 2 diabetes. Avocados help increase insulin action in the body, lowering blood glucose levels.
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It is always important to be mindful of portion sizes. While avocados contain many benefits, they do contain a high amount of calories and fat.
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Allergies
Avocado allergies are not common but are often found in individuals allergic to birch pollen and/or latex.
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Symptoms of an allergic reaction include itchy mouth, lips, throat, lip swelling, sneezing, nausea, and a possible anaphylactic reaction. Speak to your healthcare provider if you believe you experience an allergic reaction to avocados to determine possible next steps.
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