Diabetes Direction

Many of us have learned that avocados should be limited to a very small amount. I have seen reports showing a variation from not more than 1/8 to half an avocado should be eaten in a serving. In my opinion, this is hogwash. True, there are carbs and fats, but there are also tons of nutritional value, as well as a lot of fiber.  I know of some diabetics that eat a whole avocado every single day without problem, and though I don’t eat them every day, I haven’t noticed any problem with my blood sugar levels from these either.

Avocados are a large stone fruit. They make wonderful guacamole when you add some garlic, lime and other basic ingredients, but did you know they are delicious in sweet treats as well? Try mixing an avocado with a bit of  milk or half & half (half cream and half milk), some sweetener and a handful of ice. I make this in my blender so that I can get a very smooth texture. I don’t care for ice chunks in this type of drink. It is really a great tasting refreshment or quick meal replacement. You can use them in other recipes as well, like pie for instance. I am going to be doing some experimenting and will let you know how it goes!

Here is a list of many nutrients you can expect to get from this delicious fruit:

One large avocado has approximately the following:
calories: 234
calories from fat: 181
total fat: 22g
saturated fat: 3g
trans fat: 0g
cholesterol: 0mg
sodium: 11mg
total carbs: 12g
dietary fiber: 10g
sugars: 0g
protein: 3g
vitamin A: 4%
vitamin C: 21%
calcium: 2%
iron: 5%

Additional trace elements to be found are vitamins B-complex, E, H, K, and folic acid, plus magnesium, copper, potassium and many others. They also provide all of the essential amino acids, plus 7 fatty acids, including Omega 3 and 6.  These are the good fats, so you don’t need to feel guilty for enjoying them!

Next time you are shopping, be sure to pick up at least one of these babies and give them a try. Be creative and try them in a variety of ways! If you come up with something delicious, be sure to send me off an email or leave a comment here so that others can give it a go as well.

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