VERY LOW
Unlike virtually all other fruits (yes, avocados are fruits), these rich, creamy treats are loaded with fat—a whopping 25 to 30 grams each. Since fat has no impact on blood sugar, avocados are great additions to a low-GL diet if you eat them in moderation.
But, you may wonder, what about all that fat? There is a saving grace: Most of it is monounsaturated fat, the same heart-healthy kind found in olive oil. Research suggests that diets rich in this type of fat may help keep blood sugar in check. That’s the main reason for secret number 5 of Magic eating, Favor Good Fats. Add some avocado to a sandwich or anything else with bread or carbs, and the fat will slow digestion of the meal, thus making it easier on your blood sugar.
Unlike the saturated fats in butter and meat, monounsaturated fat won’t increase insulin resistance, a condition that makes blood sugar control more difficult. In fact, the good fat in avocados (as well as olive oil and nuts) may actually reverse insulin resistance, helping your body steady its blood sugar levels. Avocados are also a good source of soluble fiber (which stabilizes blood sugar and lowers cholesterol).
Of course, with fat come calories, so you don’t want to start eating avocados with total abandon—though you probably wouldn’t anyway, since a little avocado goes a long way.
Avocados are rich in sterols, compounds shown to lower cholesterol. They also act as a “nutrient boost” to help you absorb more fat-soluble nutrients such as vitamins A, D, E, and K.
To choose just the right avocado, try this: Hold the avocado in your hand and press it gently, then roll it to the other side and press again. If it gives just a bit but pressure doesn’t leave a permanent dent (an indication that it’s too ripe), it’s ready to eat.
Guacamole is the classic avocado dish. Add some curry for an Indian flair; hot bean sauce or Asian chili paste for an Asian influence; or basil, sun-dried tomatoes, Parmesan cheese, and pine nuts for a taste of Italy.
Mash some avocado and use as a spread on sandwiches (made with whole grain bread, of course), bagels, or English muffins to lower the GL of your breakfast or lunch.
Add chunks of avocado to a side salad to lower the GL of the meal. Adding it to salads also increases your body’s ability to absorb the good-for-you carotenoids, such as beta-carotene, in salad greens.
Instead of cheese in your sandwich: Add a slice of avocado. You’ll swap good fats for bad ones.
Instead of cheese as a snack: Have a slice of ripe avocado drizzled with lemon juice.
Spinach, Grapefruit, and Avocado Salad with Poppy Seed Dressing