Avocado, Alligator Fruit, or Butter Pear: micronutrient rich in 30 minutes or less
Regular consumption of avocados or “butter pears” has been linked to improved cardiovascular health and weight management. Some people worry that avocados are too high in calories or fat to consume if you have type 2. However, the fat is healthy and the number of calories is moderate when eating the right serving size. So whether it’s guacamole or avocado toast you love, keep the alligator fruit in your diet!
Micronutrients for Type 2’s
Each avocado is packed with a wide range of important micronutrients! Let’s take a look at some of the key nutrients in avocado and how they make a positive impact on your balanced diet as a person with type 2.
Vitamin E - Vitamin E is a nutrient that's important to vision, reproduction, and the health of your blood, brain and skin. Vitamin E also has antioxidant properties. In one study proved that Vitamin E supplementation has an important role in delaying the onset of the diabetic complications as well as for slowing down the progression of the complications. It can be concluded from the study, that the vitamin E therapy in DM prevents the development of late complications like retinopathy, foot ulcers and cardiovascular complications after 24 months.
Potassium - Potassium, both serum levels and to a lesser extent dietary intake levels, has been associated with incident diabetes. Lower levels of potassium have been found to be associated with a higher risk of diabetes in some studies. Potassium is one of the most important minerals in the body. It helps regulate fluid balance, muscle contractions and nerve signals. What's more, a high-potassium diet may help reduce blood pressure and water retention.
Vitamin K - According to the National Library of Medicine, Vitamin K is well known for its function in blood coagulation. Moreover, several human studies reported the beneficial role of vitamin K supplementation in improving insulin sensitivity and glucose tolerance, preventing insulin resistance, and reducing the risk of type 2 diabetes (T2 D). Both animal and human studies have suggested that vitamin K-dependent protein (osteocalcin [OC]), regulation of adipokine levels, antiinflammatory properties, and lipid-lowering effects may mediate the beneficial function of vitamin K in insulin sensitivity and glucose tolerance.
Magnesium - Type 2 diabetes is frequently associated with both extracellular and intracellular magnesium (Mg) deficits. The World Journal of Diabetes writes that, “A chronic latent Mg deficit or an overt clinical hypomagnesemia is common in patients with type 2 diabetes, especially in those with poorly controlled glycemic profiles. Insulin and glucose are important regulators of Mg metabolism.”
Monounsaturated fatty acids - Making educated food swaps is an easy way for people with diabetes to reduce their risk for cardiovascular disease and kidney disease. For example, consider replacing foods high in saturated fat, such as butter and fatty beef, with foods rich in unsaturated fats, like avocado. Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells.
All Day Avocado Recipes - 30 minute or less
Here are two of our favorite quick and easy avocado recipes that are low in carbs and packed full of protein, fiber, vitamins and minerals to support a healthy diet with type 2.
30 minute Breakfast from The Minimalist Baker
- 8 ounces firm tofu (or scrambled eggs)
- 1 cup cooked black beans
- 1/4 red onion (diced)
- 1 cup fresh cilantro (chopped)
- 1 ripe avocado (sliced // or sub guacamole)
- 1/2 cup salsa (for serving // hot sauce also optional)
- 1 medium lime (sliced // for serving)
- 1/4 cup pomegranate arils
- 6 whole corn tortillas (2 per person)
TOFU (or scrambled eggs) SEASONING
- Wrap tofu in a clean, absorbent towel and place something heavy on top, such as a cast-iron skillet, while prepping toppings.
- Cook black beans in a small saucepan over medium heat until bubbly. Then reduce heat to simmer and set aside. If unsalted/unseasoned, add a pinch of salt, cumin, chili powder, and garlic powder.
- Add dry tofu spices + salsa to a small bowl and add enough water to make a pourable sauce. Set aside.
- Heat a large skillet over medium heat and unwrap tofu. Use a fork to crumble.
- Once the pan is hot, add 1-2 Tbsp (amount as original recipe is written // adjust if altering batch size) oil of choice and the tofu. Stir fry for 4-5 minutes to brown. Then add seasoning and toss to coat. Continue cooking until browned and fragrant – about 5-10 minutes – stirring frequently. Set aside.
- To serve, warm tortillas in the microwave wrapped in a damp paper towel or in a 250-degree F (121 C) oven (optional). Top tortillas with tofu scramble, black beans, onion, avocado, cilantro, salsa, fresh lime juice, and pomegranate arils (or desired toppings).
- Serve immediately with the best breakfast potatoes or fruit.
30 minute Lunch or Dinner from Lexis Clean Kitchen
Turkey BLT Avocado Boats
- 1 avocado halved
- 1/4 cup diced turkey breast
- 1 piece of cooked bacon, diced
- 1/4 cup diced tomato
- 1/4 cup diced fresh spinach
- ½ teaspoon lemon juice
- Salt and pepper, to taste
- Cut avocado in half and remove the pit.
- Add all ingredients to a bowl and mix together. Add salt and pepper to taste.
- Scoop the BLT ingredients into the hole created from the pit.
Curalife idea - serve these over a bead of leafy greens or brown rice. You can make a variety of healthy avocado boats by creating your own mixes to put inside including: baked egg, chicken or tuna salad, bean and pico de gallo or lentils!
Use avocado as a binder, condiment, or dressing anytime! A quarter-cup of mashed avocado makes a great substitute for an egg in baked goods, where it can also replace oil. You can use avocado to replace the mayo or butter on bread or a sandwich or in egg or tuna salad. An avocado blended with lemon juice, water, garlic and some s&p (add some dill or cilantro for extra flavor) will give you a creamy, versatile, healthy and flavorful salad dressing in no time!