Nutrition
Snack Smart: Nutritionists Share Their Top Pick for Steady Blood Sugar
When it comes to choosing snacks that help maintain stable blood sugar levels, avocados stand out as a top choice. Not only are they delicious and versatile, but they are also packed with nutrients that provide sustained energy and keep you feeling great throughout the day.
A key factor in selecting a snack that supports both blood sugar stability and overall health is to opt for whole foods without added sugars or additives. These elements can spike insulin levels, leaving you feeling hungry and fatigued.
Avocados are an excellent example of a nutrient-rich food that can be enjoyed in various ways while offering significant benefits for blood sugar management. According to Kathy Beerman, PhD, “Insulin resistance is a major risk factor in the development of prediabetes and type 2 diabetes mellitus.” She adds that “diets emphasizing unsaturated fatty acids are associated with improved insulin sensitivity and blood glucose regulation.”
Avocados are rich in healthy unsaturated fatty acids, micronutrients, and fiber, which have been shown to improve post-meal blood glucose and insulin concentrations. You can enjoy avocados chopped into a salad, mashed into guacamole, made into avocado toast with eggs and smoked salmon, or simply halved with a sprinkle of sea salt.
Nutritionist and author Dagmar von Cramm suggests, “You can switch out foods such as cheese and processed meats to help you cut down on saturated fats and salt.” This is likely why avocado on toast has become a popular meal choice, as it preserves vitamins like folate when eaten raw.
One of the standout benefits of avocados is their ability to promote satiety without causing blood sugar spikes or crashes. Natalie Rizzo, MS, RD, highlights a study where “a randomized trial of overweight adults found that eating just half an avocado with lunch increased their satiety without negatively impacting their blood-sugar levels.”
Avocados are packed with healthy fats that help stabilize blood sugar and positively impact both health and appearance. Zhaoping Li, MD, notes, “It has a lot of fibers, monounsaturated fatty acids and phytonutrients, and it has an impact on many, if not all, of the organ systems inside of our body.”
Fiber is another crucial component of avocados that aids in stabilizing blood sugar. Cedars-Sinai emphasizes that “high fiber diets have been lauded for lowering blood sugar, cutting cholesterol, and potentially preventing some kinds of cancer—like colon cancer.”
Avocados also serve as a great alternative to high-carb foods, which can spike blood sugar. Rizzo points out, “Research also suggests that replacing the carbohydrates in a traditionally high-carb meal with avocado contributes to feelings of fullness.”
Furthermore, avocados contain antioxidants that are beneficial for overall health. Dr. Li explains, “A lot of those natural compounds in avocados share the same characteristics as the resveratrol found in grapes and the many other phytonutrients found in other fruits and vegetables.”
Incorporating avocados into your diet by replacing processed foods with natural options can improve organ function, enhance skin health, and contribute to overall well-being.
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