If your doctor or your nutritionist advises you to choose foods with low glycemic index, your diet should include fresh and organic foods that do not produce a rapid increase in blood glucose. The glycemic index qualifies foods that contain carbohydrates according to how quickly they are digested and enter the bloodstream as glucose, considering those with a GI of 55 or less as "low" and those with a GI of 70 or more as "high" A diet based on low GI foods, such as fruits and vegetables, is associated with a reduced risk of developing type 2 diabetes, heart disease and some types of cancer.
Foods that contain more fats and proteins than carbohydrates do not justify a GI rating. For this reason, the international table of glycemic index and glycemic load, published in the "American Journal of Clinical Nutrition" in 2002, does not measure the glycemic index of avocados. According to the researchers, avocados are among the foods that are unlikely to have a major impact on blood glucose, even when consumed in large quantities.
Although avocados have a low glycemic index, consuming large amounts will increase the value of fats and calories. One serving of avocado is only one fifth of a fruit, or about 1 ounce, so you should control your portions. This amount provides 50 calories and 4.5 grams of fat, most of which are heart-healthy monounsaturated fats and polyunsaturated fats. Avocados are also a good source of fiber that provides satiety, with 2 grams per serving. Place avocado slices on a mixture of green leaves and fresh tomatoes to obtain a low glycemic index salad that will give you satiety.
Video Tutorial: Avocado Spread | Vegan Mayo | Low Carb | Low Glycemic.
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