With diabetes affecting around one in ten adults in South Africa, managing blood sugar is more essential than ever. On World Diabetes Day, it’s the perfect time to explore the potential impact of diet on blood sugar regulation and diabetes prevention. Avocados, known for their wealth of healthy fats, fibre, and essential nutrients, are becoming a popular food choice for their potential role in managing type 2 diabetes.
Diabetes is a condition that disrupts the body’s ability to manage glucose, the primary energy source derived from our food. When we eat, food is broken down into glucose, which then travels into the bloodstream. Insulin, a hormone produced by the pancreas, helps transfer glucose from the blood into cells, where it’s used for energy.
In people with type 1 diabetes, the body doesn’t produce enough insulin, while in type 2 diabetes, the body becomes resistant to insulin’s effects. This leads to an unhealthy accumulation of glucose in the blood, which, if left uncontrolled, can lead to serious health complications over time.
Managing diabetes typically involves maintaining stable blood sugar levels through a combination of diet, exercise, and sometimes medication or insulin.
Avocados and diabetes: What the research says
Packed with monounsaturated fats and fibre, avocados are an excellent addition to a diabetes-friendly diet. Research has increasingly pointed to their potential benefits in stabilizing blood sugar and reducing inflammation, which is crucial for managing diabetes.
A recent study in Mexico highlighted that people who regularly ate avocados had a lower risk of developing type 2 diabetes, particularly women. The study attributes this benefit to the monounsaturated fats, fibre, and unique compounds in avocados, which improve insulin sensitivity – the body’s ability to use insulin effectively – and may reduce inflammation.
In another study published in 2023 in the Journal of Nutrition, researchers took a novel approach by measuring avocado-derived compounds in the blood after consumption. They discovered that these compounds were associated with lower blood sugar and improved insulin sensitivity, which could pave the way for more personalized dietary advice based on individual responses to specific foods.
READ MORE: Living with diabetes: How to govern your health
Adding avocados to your plate
Incorporating avocados into your diet can be a simple, nutritious step toward managing blood sugar. Their creamy texture and mild flavour make them a versatile ingredient in a variety of dishes, from savoury to sweet. For a diabetic-friendly treat, consider making avocado-based desserts like avocado chocolate mousse, avocado chocolate brownies, or even an avo chocolate pudding to satisfy a sweet tooth without spiking blood sugar levels.
In combination with other whole foods and an active lifestyle, avocados offer more than just a tasty addition – they may be a powerful ally in maintaining balanced blood sugar.
Try this easy, delicious and healthy avocado chocolate mousse recipe by the South African Avocado Growers’ Association.
ALSO READ: Tackle temptations to stay on track with a balanced diet
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AVOCADO CHOCOLATE MOUSSE
Ingredients
- 250g good quality dark chocolate, chopped
- 2 large ripe avocados
- 120ml milk (or a little more for preferred consistency)
- 1-2 tablespoons honey (optional)
- FOR THE GARNISH
- Fresh berries
- Grated dark chocolate
Instructions
Place the chopped chocolate into a heatproof bowl and either microwave on medium heat using 30 second bursts (stirring between each) or set over a pan of lightly simmering water – do not allow the base of the bowl to touch the water (stirring frequently), until melted and smooth.
NOTE: When the chocolate is almost melted, remove from the heat and just stir through until smooth to avoid over-heating. Set aside to cool slightly whilst you prepare the other ingredients.
Cut the avocados in half and de-pip. Scoop the flesh into the bowl of a food processor.
Add ¾ of the milk to the avocado and blend until smooth.
Add the melted chocolate to the blender and blend into the other ingredients until smooth.
Scrape down the sides of the blender bowl and add the rest of the milk a tablespoon at a time blending until the mousse is the desired consistency (it will thicken a little further as it cools and sets).
Taste the mousse for sweetness. If you feel it needs more sweetness (it will very much depend on personal preference and on the type of chocolate used), add a little honey (1-2 tablespoons) and blend again. You may also choose to add more milk than the recipe indicates if you want your mousse to be ‘looser’.
Garnish with chocolate shavings and fresh berries and serve.
Although it will keep well for 3 to 4 days, the mousse is best when eaten when freshly made.
