Unlike virtually all other fruits (yes, avocados are fruits), these rich, creamy treats are loaded with fat — a whopping 25 to 30 grams each. Since fat has no impact on blood sugar, avocados are great additions to a low-GL diet if you eat them in moderation.
But, you may wonder, what about all that fat? There is a saving grace: Most of it is monounsaturated fat, the same heart-healthy kind found in olive oil. Research suggests that diets rich in this type of fat may help keep blood sugar in check. Add some avocado to a sandwich or anything else with bread or carbs, and the fat will slow digestion of the meal, thus making it easier on your blood sugar.
Unlike the saturated fats in butter and meat, monounsaturated fat won’t increase insulin resistance, a condition that makes blood sugar control more difficult. In fact, the good fat in avocados (as well as olive oil and nuts) may actually reverse insulin resistance, helping your body steady its blood sugar levels. Avocados also contain more soluble fiber (which stabilizes blood sugar and lowers cholesterol) and protein than any other fruit.
Of course, with fat come calories, so you don’t want to start eating avocados with total abandon — though you probably wouldn’t anyway, since a little avocado goes a long way.
Avocados are rich in sterols, compounds shown to lower cholesterol. They’re also packed with vitamins and minerals, including vitamin E, magnesium, vitamin C, folate, and zinc. Ounce for ounce, they provide more potassium than bananas!
Glycemic Load: Very Low