Due to its low sugar content, avocados have a glycemic index (GI) of about 40. This number measures the effect of foods and beverages that contain carbohydrates on blood sugar levels. Pineapple, watermelon, breadfruit and bananas have a GI of 52 or higher. Avocados and other foods with a GI below 55 have negligible effects on blood sugar levels, making them safe for diabetics.
The fat in avocados may further enhance glycemic control. In a 2007 clinical trial, researchers found that a diet rich in monounsaturated fats could reduce insulin resistance and post-meal glucose levels in people with obesity and diabetes. Avocados also contain dietary fiber, which slows down the absorption of sugar into the bloodstream and supports heart health, it is just important not to overdo it as avocados are rich in calories and can lead to weight gain when consumed in excessive amount.
Another fact that sets avocados apart is the high content of healthy fats. Avocados contain mostly monounsaturated fatty acids (MUFAs), along with moderate amounts of polyunsaturated fats, including omega 3. These nutrients may help improve blood lipids and cardiovascular health. In addition, consuming avocados can slow down aging and make it easier to maintain a healthy weight. Lutein and saxanthin, two of the main nutrients in avocados, promote eye and skin health, while vitamin A and other antioxidants may reduce the risk of cancer.