Key TakeawaysThe nutrition profile of avocados—like their high magnesium and potassium content—is particularly beneficial to people trying to manage or prevent type 2 diabetes.The lack of sugar and presence of healthy unsaturated fat are additional pros of the fruit.Because it’s so versatile, dietitians recommend opting for avocado for diabetes prevention and management, while cautioning that one food alone won’t make or break your risk.

Key Takeaways

The nutrition profile of avocados—like their high magnesium and potassium content—is particularly beneficial to people trying to manage or prevent type 2 diabetes.The lack of sugar and presence of healthy unsaturated fat are additional pros of the fruit.Because it’s so versatile, dietitians recommend opting for avocado for diabetes prevention and management, while cautioning that one food alone won’t make or break your risk.

If you’ve been diagnosed with diabetes or you’re trying to lower your risk of the condition, what you eat will play a key role in your health goals. You can make diet and lifestyle changes to lower your risk of diabetes complications, and some of those steps may evenhelp reverse the condition. If you’re at risk for type 2 diabetes, these changes may help prevent the disease.

Sticking to a“diabetes-friendly” dietis one of the first recommendations your provider will probably make, whether you’ve been diagnosed with diabetes or you’re at risk for it. While many people think about cutting back on carbs or sugar, theadditionof certain foods can mitigate your risk, too.

One such food is avocado.Avocadosare packed with monounsaturated fats, fiber, vitamins C, E, K, and B-6, and nutrients like riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They’re also a great source of lutein, beta-carotene, and omega-3 fatty acids.

“There isn’t one food that will magically protect your body from developing diabetes,”Mary Ellen Phipps, MPH, RDN, author of The Easy Diabetes Cookbook,told Verywell. “But research has found that consistently eating some foods can help promote healthy blood sugar levels over time.”

Here’s why avocados are such a good option for a diabetes-friendly diet.

Blood Sugar Control

Unlike most fruits, avocado is low in sugar; one cup provides less than 1 gram of sugar.Avocados also have plenty of healthy fats and fiber, both of which have been linked to better blood glucose control.

Research suggests that avocados could help keep blood sugar levels in check. One study found that avocado consumption was linked to lower fasting glucose andinsulinand lower rates of incident type 2 diabetes.Another study found an association between avocado intake and better glucose and insulin management, especially for people with type 2 diabetes.

Heart Health Support

Heart disease is a leading cause of death among people with diabetes. If you have type 2 diabetes, following a diet that’s both diabetes-friendly andheart-healthyis important.

Research has shown that diets with plenty of unsaturated fat and fiber (two nutrients that avocados are a great source of) are associated with fewer heart disease risk factors, like high cholesterol.A study on people with obesity or overweight andinsulin resistancefound that eating avocados in place of carbohydrates was linked to better blood sugar and cholesterol numbers.

Eat More Avocados. Research Shows They’re Good for Your Heart

Key Nutrient Source

Magnesium and potassium are two nutrients that are key for managing and preventing diabetes, and they happen to be abundant in avocados.

Researchers think these protective effects could be due to magnesium’s role in glucose metabolism and insulin regulation. People with diabetes tend to havelow levels of magnesium, and the deficiency is linked to insulin resistance—a key factor in the development of type 2 diabetes.

Potassium works in tandem with magnesium to make sure the body can react to and use insulin and glucose effectively.

Protein in Avocados

How to Add Avocado to a Diabetes-Friendly Diet

If you want to work avocados into your diet, here are a few ideas to get you started:

If you’re trying to lower your diabetes risk, “balance your plate with a mix of protein, fiber-rich carbohydrates, and fat at most meals,”Sarah Anzlovar, RDN, a registered dietitian, told Verywell. “This helps to stabilize blood sugar so you don’t end up with more than your body can use at a time.”

It’s also important to eat regular meals.

“Skipping meals or going too long between meals can make you feel over-hungry, and then you’re more likely to overeat,” Anzlovar said. “This adds stress to your body and impacts blood sugar.”

Storing Avocados In Water Is Not Safe. What Else Can You Do to Preserve the Fruit?

Other Ways to Lower Your Diabetes Risk

Phillips said that many diabetes risk factors are outside of your control, including your family history,genetics, and access to certain foods. But making changes where you can and sticking with them are some positive steps you can take to lower your risk. These steps can include:

What This Means For YouNo single food can cause, cure, or prevent diabetes. But consistently incorporating foods with proven value for things like blood sugar regulation and cholesterol reduction can ultimately serve diabetes management well. Avocados check many of these boxes.

What This Means For You

No single food can cause, cure, or prevent diabetes. But consistently incorporating foods with proven value for things like blood sugar regulation and cholesterol reduction can ultimately serve diabetes management well. Avocados check many of these boxes.

10 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

USDA: FoodData Central.Avocado, raw, California.

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Senn MK, Goodarzi MO, Ramesh G, et al.Associations between avocado intake and measures of glucose and insulin homeostasis in Hispanic individuals with and without type 2 diabetes: results from the Hispanic Community Health Study/Study of Latinos (HCHS/SOL).Nutr Metab Cardiovasc Dis. Published online August 18, 2023. doi:10.1016/j.numecd.2023.08.002

Centers for Disease Control and Prevention.Diabetes and your heart.

Petersen KS, Flock MR, Richter CK, et al.Healthy dietary patterns for preventing cardiometabolic disease: the role of plant-based foods and animal products.Curr Dev Nutr. 2017;1(12):cdn.117.001289. doi:10.3945/cdn.117.001289

Zhang X, Xiao D, Guzman G, et al.Avocado consumption for 12 weeks and cardiometabolic risk factors: a randomized controlled trial in adults with overweight or obesity and insulin resistance.J Nutr.2022;152(8):1851-1861. doi:10.1093/jn/nxac126

Kostov K.Effects of magnesium deficiency on mechanisms of insulin resistance in type 2 diabetes: focusing on the processes of insulin secretion and signaling.Int J Mol Sci.2019;20(6):1351. doi:10.3390/ijms20061351

Rosique-Esteban N, Guasch-Ferré M, Hernández-Alonso P, Salas-Salvadó J.Dietary magnesium and cardiovascular disease: A review with emphasis in epidemiological studies.Nutrients. 2018;10(2):168. doi:10.3390/nu10020168

Chu N, Chan TY, Chu YK, et al.Higher dietary magnesium and potassium intake are associated with lower body fat in people with impaired glucose tolerance.Front Nutr. 2023;10:1169705. doi:10.3389/fnut.2023.1169705

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