Gymnema Sylvestre: An Ayurvedic Herb That Helps Fight Diabetes, Obesity & More

Gymnema sylvestre is a rare herb that has a deep roots in history for its medicinal uses in Ayurvedic medicine.

It's been used to treat a range of conditions and ailments, but it's most recognized for its efficacy in helping fight diabetes naturally. In fact, in the Ayurvedic system, it's considered one of the major plants to regulate blood sugar and insulin levels.

Today, this powerful herb is also used to address some major health issues, including obesity, heart disease and arthritis. It's being recognized as a therapeutic remedy for conditions that affect millions of people across the globe.

What Is Gymnema Sylvestre?

Gymnema sylvestre is a perennial, woody climber that has a long history of medicinal use in Ayurvedic medicine. It belongs to the class dicotyledonous of the family Asclepiadaceae or milkweed family.

You can find gymnema slyvestre growing in tropical and subtropical regions, especially parts of central and southern India, tropical African, and some parts of China, Malaysia and Sri Lanka.

The many benefits of gymnema sylvestre come from the herb’s phytoconstituents, which includes:

• gymnemic acids
• gymnemasaponins
• anthraquinones
• flavones
• phytin
• resins
• tartaric acid
• formic acid
• butyric acid
• lupeol
• stigmasterol
• calcium oxalate

In Ayurvedic medicine, G. sylvestre is considered a digestive, anti-inflammatory, bitter, acrid and liver tonic.

Other Names

Today, gymnema sylvestre is cultivated worldwide, and it’s known by mane names. It’s commonly referred to as its Hindi name gurmar, which means destroyer of sugar. Depending on the region, the herb goes by many other names, including:

• Gemnema melicida
• Gimnema
• Gurmarbooti
• Gymnema montanum
• Gymnema
• Madhunashini
• Merasingi
• Meshashringi
• Periploca sylvestris
• Shardunika
• Vishani
• Kavali
• Australian cowplant
• Dhuleti

Health Benefits
Gumar has been used for thousands of years because of its long list of therapeutic compounds. In traditional medicine, this rare herb has been recommended for a range of health conditions, making it a powerful natural remedy. Research suggests that gumar benefits are as follows:

1. Helps Fight Diabetes
Studies have confirmed that gurmar possesses remarkable hypoglycemic effects and, according to researchers, forms the platform of diabetes therapeutics in the traditional system of medication.

The antidiabetic effects of G. sylvestre help maintain normal blood sugar levels, especially after meals. This is exactly why this rare herb is known as the destroyer of sugar in Hindi.

Studies indicate that gurmar is also able to stimulate insulin production in the pancreas, which also helps lower blood sugar levels.

2. Aids Weight Loss
Gymnema sylvestra for obesity is getting plenty of attention because of the herbs ability to decrease body weight, inhibit glucose absorption and reduce sugar cravings, as shown by research conducted in India.

Components of gurmar are able to prevent the accumulation of triglycerides in muscle and the liver and decrease fatty acid accumulation in the body. Because the herb plays a role in carbohydrate and lipid metabolism, it may help support weight loss and fight obesity.

Plus, if you need help kicking a sugar addiction, gumar may be able to reduce those cravings.

3. Improves Cholesterol Levels
Gymnema has been proved to impact fat absorption and cholesterol levels. This rare herb may be able to help lower LDL cholesterol and triglycerides, making it a powerful tool for fighting heart disease.

In a 2014 study published in Diabetes, Obesity & Metabolism, participants who were given a combination of hydroxycitric acid, niacin-bound chromium and gymnema sylvestre experienced decreased body weight and body mass index by 5 percent to 6 percent and significantly lower food intake, total cholesterol, low-density lipoproteins, triglycerides and serum leptin levels.

4. Improves Arthritis Symptoms
The tannins and saponins in gurmar are responsible for the herb's anti-inflammatory effects. These therapeutic compounds allow gymnema to fight inflammatory conditions like arthritis.

Researchers suggest that G. sylvestre may reduce the release of inflammatory mediators, which helps reduce bone destruction and arthritis symptoms. In mice, gymnema extracts were able to reduce paw swelling by 39 percent to 75 percent.

5. Fights Cavities
G. sylvestre has antibacterial effects and has been shown to fight microbial dental infections. For this reason, herbal toothpastes made with powdered gurmar have become available.

6. Regulates Immune System
Gymnema has displayed immunomodulating activity in studies on mice. The herb is actually able to suppress immune responses, which can reduce swelling and other inflammatory factors.

In addition to these studied benefits, there is some research indicating that gymnema benefits also include its ability to:

• promote wound healing
• treat snake bites
• act as a laxative
• work as a natural diuretic
• ease cough

Dosage

G. sylvestre is used in a number of dietary and health supplements, with forms including tablets, teas and beverages, energy supplements, and food products that are meant to regulate body weight.

A general recommended gymnema sylvestre dosage is a 100-milligram capsule, taken up to four times daily. It’s best to start with one capsule and gradually increase your dose, paying attention to any adverse effects.

If you are unsure how to use gymnema for conditions like diabetes, obesity and high cholesterol, speak to your doctor or health care professional.

For reducing blood sugar levels, studies show that consuming 200-400 milligrams of gymnemic acid may have antidiabetic effects.

For gymnema sylvestre extract or powder, follow the directions on the package. You can add the powder or extract to any liquid.

For taste, some brands recommend adding cinnamon or a natural sweetener.

Drinking gymnema sylvestre tea is an easy way to take advantage of the herb’s many benefits. You can purchase gumar tea in your local health food store or online.

You can also make your own gymnema tea by boiling the leaves and letting them steep for 10–15 minutes.

Risks and Side Effects

Research indicates that high doses can lead to gymnema sylvestre side effects, such as:
hypoglycemia
weakness
shakiness
excessive sweating
muscular dystrophy

These gymnema sylvestre dangers may occur when a person takes too much over a long period of time. For this reason, it's recommended that you check in with your doctor after taking this herb for a 20-month period.

Gumar is commonly used as a natural approach to reducing high blood sugar levels, but it should not be taken in combination with blood-sugar-lowering medications unless advised by your doctor.

Women who are pregnant or breastfeeding should not use gymnema without consent from their health care professionals. There's not enough evidence to suggest the herb's safety in these circumstances.

Conclusion

Gymnema sylvestre is a climbing shrub that's been used in Ayurvedic medicine for thousands of years. It's most widely known for its ability to reduce blood sugar levels, fight obesity and lower LDL cholesterol.

You can find gymnema tea, extract, capsules and powder in most health food stores or online. It's best to start with smaller amounts at a time, and if you are using the herb to fight a health condition, do so under the care of your doctor.

It's tough to avoid carbs — and you don't need to. Your body uses them for fuel. Instead, choose the healthiest carb-containing foods for your diabetes diet.


Yes, fiber-rich fruit, such as strawberries, can help you keep your blood sugar stable.

Carbohydrates are not your enemy  they're your friend. Even if you have type 2 diabetes. "When you say 'carbohydrate,' most people think of sugar," says Meredith Nguyen, RD, a certified diabetes educator in the Dallas Fort Worth area. But that's only half the story. Carbohydrates also include starches and valuable fiber, which are found in many nutrient-rich foods that should be part of a diabetes diet.

Carbohydrates provide energy to your body. But not all carbohydrates are created equal. For people with diabetes, choosing whole, unprocessed carbohydrates over refined options and simple sugars is key says Erin Palinski-Wade, RD, CDE, author of 2 Day Diabetes Diet, who is based in Hamburg, New Jersey. These carbohydrates are rich in essential nutrients as well as fiber, which can help to reduce the risk of disease such as heart disease and certain cancers, as well as help to promote a healthy body weight, she says.

In fact, an article published in June 2018 in the journal BMJ noted that a diet rich in vegetables, fruit, whole grains, legumes, nuts, and dairy are all cornerstones of a healthful diet in diabetes management. What do they all have in common? These are all sources of carbohydrates.

The recommended amount of carbohydrates differs for everyone, and depends on factors like how much you exercise, body size, age, and sex, says Palinski-Wade. Also take blood sugar goals and medication into account when determining the right amount of carbs that your body needs, she says.

To get you started, though, here are eight healthy sources of carbs, plus how to eat them to keep your blood sugar in balance.

1. Dairy Provides Key Nutrients, Such as Calcium and Protein



You may be surprised to learn that milk and other dairy products contain sugar in the form of lactose. But this is an important food group to include in your healthy diabetes diet because these foods offer protein and calcium. Protein offers staying power in your meals (and is necessary for muscle and metabolic health), according to the Harvard T.H. Chan School of Public Health, while calcium is a critical mineral for heart, muscle, and bone health, the National Institutes of Health (NIH) points out.

Though many people are opting for full-fat dairy, Palinski-Wade recommends low-fat dairy, which is labeled as 1 or 2 percent milk fat. Full-fat dairy contains higher levels of saturated fat, which can not only increase the risk of heart disease and inflammation, but diets rich in saturated fat have been associated with a higher level of insulin resistance, she says, supporting findings from a study published in August 2018 in Diabetes Care.

For reference, a cup of full-fat milk contains 4.55 grams (g) of saturated fat, 149 calories, and 12 g of carbohydrates, according to the U.S. Department of Agriculture (USDA). Compare that with a cup of 1 percent milk, which has 1.54 g of saturated fat, 102 calories, and 12 g carbohydrates, per the USDA.

Milk itself offers bone-building calcium and energizing protein. Take 1 percent milk for example - 1 cup offers 8 g of protein and offers 305 mg of calcium (23 percent of your daily value for men and women ages 19 to 50), according to the NIH.

Still, some other RDs will recommend nonfat dairy for people with diabetes because weight control is so critical for managing blood sugar. Talk to your healthcare team to find out which type of dairy is best for your meal plan and blood sugar goals.

2. Beans Are a Fiber-Packed Source of Carbohydrates



Beans, such as black and kidney beans, may be higher in carbohydrates compared with many other plant sources, but they're recommended when building your diabetes diet. We do recommend people with diabetes consume beans regularly since eating high-fiber foods such as beans can have a positive impact on overall health and body weight, says Palinski-Wade. A meta-analysis published in March 2016 in The American Journal of Clinical Nutrition found that people who added a serving of pulses (which includes beans) to their diet lost nearly a pound more compared with people who avoided pulses over a six-week span.

One reason they're so healthy: filling fiber. It's recommended that men and women get 25 and 38 g of fiber, respectively, per day, according to the American Academy of Nutrition and Dietetics. Beans are a great way to reach that goal. Take black beans, for example. Per the USDA, ½ cup has 109 calories, 7 g of protein, 8 g of fiber, and 20 g of carbs. The carbohydrate and fiber content is similar between beans, so I typically recommend enjoying whichever beans you prefer, says Palinski-Wade. While their nutrition stats are impressive, they still have that 20 g of carbs per ½ cup, you have to make sure the portion you're eating fits within your carb goals.

3. Many Fruits Are Also High in Fiber and Shouldn't Be Feared



You may worry about fruits because you've heard that they're packed with sugar, but don't discount this healthy carb source. Fruit should not be off limits to people with diabetes, says Palinski-Wade. Along with naturally occurring sugar, fruit is packed with vitamins and disease-fighting antioxidants, as well as fiber.

And that last point is important. As many as 95 percent of Americans fall short on this nutrient, noted an article published in the January-February 2017 issue of American Journal of Lifestyle Medicine and increasing your intake has been linked to weight loss, such as in a randomized trial published in February 2015 in the Annals of Internal Medicine.

What's more, among people with diabetes, those who eat fresh fruit daily have lower risks of mortality and developing diabetes-related vascular complications compared with those who rarely do, per a study published in April 2017 in PLoS Medicine.

Because fruit is a source of carbs, Palinski-Wade recommends sticking to one serving (about ¾ cup of fresh fruit) at a time, and spacing out fruit intake throughout the day to help balance blood sugar levels. No fruit is completely off limits, but you want to monitor your blood sugar to see how certain fruits impact you as an individual, she adds.

4. Berries Are Lower in Sugar — But High in Flavor



Speaking of fruit, berries (think: blueberries, strawberries, and raspberries) are an ideal fruit for people with diabetes because they tend to be lower in sugar and carbohydrates compared with other fruits. One of the best berries to eat are raspberries. Raspberries have one of the highest fiber contents of all berries, making them a great choice for blood sugar management and weight control, says Palinski-Wade. (Just ½ cup has 7 g of carbs and 4 g of fiber, according to the USDA.)

She also recommends blueberries. While higher in carbs compared with raspberries (per the USDA, ½ cup has 11 grams and just under 2 g of fiber), they're linked to good heart health. For instance, a study published in June 2019 in The American Journal of Clinical Nutrition found that eating 1 cup of blueberries daily improved blood flow and arterial function, which is extremely important because, as the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) notes, having diabetes puts you at a greater risk of heart disease.

5. Vegetables Offer Important Nutrients and Help You Feel Full



If there's one thing you remember, let it be this: Eat more vegetables. Vegetables are a great way to moderate the carbs in a meal and feel full, Nguyen says. Registered dietitians and certified diabetes educators recommend filling half your plate with nonstarchy vegetables (these include things like leafy greens, broccoli, and bell peppers, according to the NIDDK). Beyond adding bulk to your meal for fewer calories, these veggies are packed with health-promoting compounds. For instance, cruciferous veggies, like broccoli, cauliflower, and kale, contain glucosinolates, which are compounds with properties that may help prevent cancer, says the National Cancer Institute.

That doesn't mean starchy veggies, like sweet potatoes, corn, or green peas, are off limits. You'll simply want to eat them in moderation. (Starchy veggies and whole grains are included in the same category.) Be sure to include lean protein, like tuna, eggs, or turkey or chicken without the skin.

6. Whole Grains, Pasta, and Rice Are Bigger Sources of Carbohydrates



When you're making a grain-based starch selection, think nutritious whole grains, like barley, quinoa, whole-grain couscous, whole-wheat pasta, and brown rice, instead of refined white pasta and white rice. During the process of refining grains (these include white flour and white rice), nutrients and fiber from the bran and germ are lost, according to the Oldways Whole Grains Council.

The carb count is often similar. According to the USDA, 1 cup of cooked quinoa contains 39 g of carbohydrates, while 1 cup of instant white rice contains about 44 grams of carbohydrates. However, the quinoa has protein, vitamins, minerals, and fiber not found in the white rice.

To ensure you're purchasing whole grain, look for the Whole Grain Stamp or choose foods that list whole grain [name of grain],whole wheat, or stone-ground whole [name of grain] on the ingredients label, the Council advises. Brown rice, oats, and wheatberries are also whole grain products.

Another tip: You can slow the rise in blood sugar that results from eating grains (even whole grains). Anytime you can add slow-digested nutrients to a meal, it may help to slow the rate at which carbohydrates are converted into sugar and absorbed into the bloodstream, says Palinski-Wade. Add unsaturated fats, protein, or more fiber to a meal with grains. That means adding sliced avocado, nonstarchy veggies, and cubed chicken breast to a bowl of brown rice, she suggests.

7. Whole-Grain Breads Can Fit Into a Diabetes Diet



Bread doesn't need to be off limits. A slice can offer a great source of whole grains. One regular slice of whole-grain bread rings in at about 11 g of carbohydrates, per the USDA, compared with the 14 g in a regular slice of refined white bread. Whole-grain breads contain healthy fiber, protein, vitamins, and minerals. And there's more: A study published in September 2018 in The Journal of Nutrition found that for each serving of whole grains, risk of diabetes was associated with an 11 and 7 percent drop of type 2 diabetes risk for men and women, respectively.

Opting for whole-grain bread for that piece of toast with breakfast and your sandwich for lunch is an easy way to include whole grains in your diabetes diet. If you're going for a sandwich, choose thin sandwich bread, reduced-sodium deli meat (turkey, chicken, or roast beef), pile veggies on top, and add a squirt of mustard, suggests the ADA.

8. Nuts Contain Healthy Fat, Vitamins, and Minerals



You have license to go (a little) nuts with nuts. Pardon the pun, but people with type 2 diabetes who eat five servings of nuts weekly have a 17 percent lower risk of heart disease compared with those who eat less than one serving per month, according to a study published in February 2019 in the journal Circulation Research.

What's more, people who started eating more nuts after being diagnosed with type 2 had a 27 percent lower risk of early death versus those who kept their consumption the same. The researchers note that nuts may improve glycemic control, lower blood pressure, reduce inflammation, and improve artery function, as they're packed with unsaturated fats, fiber, vitamins like E and folate, and minerals like calcium and magnesium.

According to the USDA, 1 ounce (oz) of walnuts has only 4 g of carbohydrates, 1 oz of almonds has 5.5 g of carbohydrates, and 1 oz of in-shell pistachios has 4 g of carbohydrates. One of their great advantages is their portability pack 1-oz portions to carry with you for a near-perfect snack. Just keep in mind that they're high in calories because of their fat content, so enjoy them in moderation as part of a healthy diabetes diet.

A diabetes diet can be difficult to navigate. Here's a list of foods to steer clear of to help improve your blood sugar.


Knowing which foods to put in your shopping cart — and which ones to pass up — is key when it comes to managing type 2 diabetes.

What's on your plate? It’s an important question. One of the most essential steps to avoiding complications from type 2 diabetes is managing your diet, says William Sullivan, MD, a senior physician at Joslin Diabetes Center and an assistant professor of medicine at Harvard Medical School in Boston.

Furthermore, a healthy diet is critical right now with the spread of COVID-19, the disease caused by the novel coronavirus. People with diabetes are more at risk for serious complications from the illness, according to the American Diabetes Association (ADA). For that reason, you'll want to do everything you can to ensure you're in good health.

This means knowing both what to eat and what not to eat. To keep your blood sugar in check, you'll want to avoid less-healthy foods, such as foods or drinks with added fats, sugars, and sodium, according to the Mayo Clinic. At the same time, you'll want to choose healthy sources of carbohydrates (including fruits; vegetables; whole grains like brown rice; legumes, such as beans and peas; and lowfat or fat-free dairy products, such as milk and yogurt), heart-healthy fish, and "good" fats, like nuts, avocados, and olive oil.

Type 2 diabetes increases your risk of heart disease and stroke, so avoiding saturated fats is key.
According to the Mayo Clinic, foods that contain saturated fat include:

• Meat
• Whole-fat dairy products (butter, cheese)
• Coconut oil
• Meats
• Egg yolks
• Baked goods
• Crackers

A healthy diet is even more critical if you're overweight. "Weight loss has a dramatic effect on controlling diabetes," says Dr. Sullivan. Losing just 10 to 15 pounds may help you prevent and manage high blood sugar, according to the ADA. In fact, losing just 5 to 10 percent of your body weight has also been shown to help some people reduce the amount of diabetes medication they need, according to an article published in June 2015 in the journal Diabetes Care.

Here are 12 foods that you should specifically avoid or at least limit — to help manage type 2 diabetes.

1. Skip Regular Soda and Sip Sparkling Water Instead



If you have diabetes, you're allotted approximately 30 to 45 grams (g) of total carbs per meal if you're a woman, and 45 to 60 g per meal if you're a man, says Amy Kimberlain, RDN, a certified diabetes care and education specialist (CDCES), a spokeswoman for the Academy of Nutrition and Dietetics and a wellness dietitian at Baptist Health South Florida in Miami.

Down a 12-ounce (oz) can of soda with your lunch and you've already used up 39 grams (g) of your carbohydrates for the day, according to the U.S. Department of Agriculture (USDA) the equivalent of more than 9 teaspoons of sugar. All that sugar not only makes your blood sugar harder to control, but it can also tax your heart, kidneys, gastrointestinal tract, and immune system, says Bobbie Randall, RD, CDCES, who practices in Orrville, Ohio. Instead of soft drinks, she recommends sparkling water with a refreshing slice of lemon, lime, or cucumber.

2. Smoothies Aren't Always as Healthy as They Seem



Sodas are a no-brainer, but other drinks that contain loads of sugar aren't as easy to spot. Take fruit smoothies: They sound nutritious, but they can pack a sugary carb punch, especially if they're oversize and made with sweetened fruit, sugar syrup, and sweetened yogurt. Nutrition stats on fruit smoothies vary widely, so always check the label on yours (if bottled) or request this information (if you're ordering from a restaurant or quick-service spot).

In general, one cup of fruit smoothie has 25 g of carbs, including 18 g of sugar, per the USDA. (Smoothies are usually bigger than one cup, so this is a very conservative estimate.) It's possible to make a smoothie at home that's diabetes-friendly, as long as you plan out the ingredients wisely. As an alternative, Randall recommends sipping sugar-free flavored waters, or eating fruit whole to get its beneficial fiber while keeping carbohydrates in check.

3. Cut Back on Sugar-Bomb Coffee Drinks



Other unhealthy beverages, such as coffee drinks, are seemingly ubiquitous. According to the USDA, a medium frozen coffee drink (which may be topped with whipped cream) packs a whopping 67 g of carbs, the majority of which come from added sugar. Before you place your next to-go order, see if the item's nutritional information is listed on the menu so you can choose smarter.

You shouldn't have to ditch coffee completely - try enhancing a regular coffee with sugar-free hazelnut syrup, some vanilla extract, or a dash of cinnamon. If you crave a little richness, Randall recommends using a few drops of half-and-half.

4. Avoid Fried Foods Like French Fries and Chicken Nuggets



Fried foods are usually breaded, which can add up to lots of carbohydrates, unhealthy fats, and calories, says Kimberlain. Too much fat in your diet can lead to weight gain, she adds, which can worsen type 2 diabetes. Weight gain also increases your risk of heart disease, a risk that's already elevated when you have diabetes, according to the American Heart Association (AHA).

Rather than eating breaded and fried favorites like chicken nuggets, shrimp, okra, and onion rings, Randall suggests roasting or baking these foods without the breadcrumbs. Try a coating of fresh herbs or spices. If you must have breading, coat with whole-grain crumbs and bake the foods instead of frying that's a happy medium, she says.

5. Favor Lean Proteins Over Fatty Cuts of Meat



Many cuts of red meat are high in unhealthy saturated fat, says Kimberlain, Too much of this type of fat increases your risk for heart disease, the AHA notes. Because people with diabetes are already at higher risk for heart disease compared with those without diabetes, Randall recommends limiting fatty cuts of meat in favor of foods that supply healthy fats, such as fish, nuts, and avocado, as well as lean proteins like skinless chicken and tofu. Fatty meats include poultry with skin, ground meat with a high fat percentage, prime cuts of beef, and processed meats like sausage and bacon, according to the Mayo Clinic.

6. Pass on Unhealthy Packaged or Processed Sweets



Packaged snacks and baked goods like cookies, doughnuts, and snack cakes typically contain refined carbs that cause a sharp spike in your blood sugar and can lead to weight gain when eaten in excess, says Kimberlain. They also may still contain unhealthy trans fats, which can further raise your risk of heart disease, she adds. (Trans fats have been phased out as an ingredient because they are so dangerous to health, but as this change takes effect, some foods may still be made with these partially hydrogenated oils, notes Mayo Clinic.) Randall recommends limiting your consumption of high-carb, white-flour, and sugar-sweetened treats (once in a while is okay) and choosing whole-grain versions whenever possible.

7. Give the Heave-Ho to Heavily Salted Processed Foods



Because salt works wonders as a preservative, most packaged and processed foods contain plenty of it, the Centers for Disease Control and Prevention (CDC) points out. You may love the taste, but the sodium in salt is an electrolyte that can increase blood pressure, and people with diabetes are already more likely to have high blood pressure, another risk factor for heart disease, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

Hot dogs and boxed macaroni and cheese are prime examples of high-salt foods that will have your heart working overtime if you eat them regularly, says Randall. When you must choose packaged foods for convenience, look for low-sodium or no-salt-added versions, suggests the AHA.

8. Take Biscuits and Sausage Gravy Off Your Menu



Randall singles out this traditional Southern meal as an example of a combination that people who have diabetes should avoid. The biscuits usually are made with white flour, and the sausage gravy is high in fat, calories, and sodium. According to the USDA, a single biscuit with gravy has 475 calories, 27 g of fat (7 g of which is saturated), and 45 g of carbs. As an alternative, Randall recommends eggs, whichever way you like them, and a whole-grain English muffin.

9. Eat High-Fiber Fruit Instead of Drinking Juice



One hundred percent fruit juice may seem like a healthy choice because it contains no added sugar, but a mere ½ cup (equivalent to 4 oz) serving contains 15 g of carbs and about 63 calories, per the USDA. Beyond that, the body metabolizes 100 percent fruit juice in the same way it processes soda, leading to a quick increase in blood sugar levels. Either way, the result is a higher risk for weight gain and heart disease, note the authors of an article published in May 2019 in JAMA Network Open.

Therefore, fruit isn't ideal for people with type 2 diabetes, says Lynn Grieger, RDN, CDCES, a health, food, and fitness coach in Prescott, Arizona, and a medical reviewer for Everyday Health.

Other fruit drinks can contain added sugar and even more carbohydrates. Keep in mind that no matter what, it's easy to drink more than ½ cup of juice, which means the carbohydrates and calories increase as well.

If you simply can't give up fruit juice, limit your serving size to 4 oz per day, says Grieger. A better choice still is to eat a piece of fresh fruit, which contains valuable fiber that is lacking in juice, and drink water, she advises.

10. Choose Granola, Energy, and Protein Bars Carefully



Granola, energy, or protein bars seem like a healthy option, but read the list of ingredients and nutrition facts and you'll be surprised at the added sugars and artificial ingredients present in most bars, says Grieger. Look for bars that contain the least amount of added sugar possible and several whole-food ingredients, such as oats, nuts, or dried fruit, and avoid bars with long, unpronounceable chemical ingredients, she says. Finally, always check the nutrition facts for calories and grams of carbohydrates so you can accurately determine how to fit a bar into your daily food choices, she says.

11. Stay Away From Sweetened Yogurt and Go Greek



Yogurt is often synonymous with healthy, but buyer beware, warns Grieger. Unless labeled plain, yogurt contains added sugar. In order to best manage blood sugar, you'll want to limit added sugar in your diet, says the ADA. The very best yogurt option is plain Greek yogurt, she says.

For people with type 2 diabetes who are looking to lose weight, nonfat is a great choice - according to the USDA, 1 typical, 150 g container contains just 5.4 g carbs (and a whopping 15.3 g protein, 0.585 g of fat, and 4.9 g of naturally occurring sugar). The same serving size of flavored Greek yogurt, on the other hand, contains 17.8 g carbs, 3.9 g fat, and 16.8 g of sugar.

Any yogurt that contains sprinkles, granola, or candies is going to contain even more carbohydrates, not to mention added sugar, Grieger adds.

12. Opt for Plain Oatmeal Over Sweetened Cereals



Hot breakfast cereal is usually made from whole-grains such as wheat (porridge) or oats (oatmeal), which naturally contain carbohydrates, explains Grieger. Sprinkling any kind of sugar (brown included) on top increases carbohydrates dramatically.

A good example is the difference between plain oatmeal (101 calories and 20 grams of carbohydrate per instant packet) and maple brown sugar flavored oatmeal (158 calories and 33 grams of carbohydrate per instant packet), notes the USDA.

To enjoy a truly healthy oatmeal, choose plain steel-cut or old-fashioned oatmeal and add your own fruit and a bit of cinnamon for sweetness, she suggests.

These favorites are low-carb, low-GI, and good for your diabetes diet plan.


When you're looking for a diabetes-friendly treat that can help keep your blood sugar within a healthy range, look no farther than the produce drawer of your refrigerator or the fruit basket on your kitchen table.

Believe it or not, the notion that fruit is not safe when you need to watch your A1C is a popular diabetes myth that has been debunked again and again. Indeed, according to the American Diabetes Association (ADA), many types of fruit are loaded with good-for-you vitamins and minerals, as well as fiber a powerful nutrient that can help regulate blood sugar levels and decrease your risk of developing type 2 diabetes, according to the Harvard T.H. Chan School of Public Health.

Fiber which can also be found in some of the best vegetables for diabetes, as well as whole grains can further benefit your health because it promotes feelings of fullness, curbing unhealthy cravings and overeating, research shows. Healthy weight maintenance can increase your insulin sensitivity and help in your diabetes management.

So, how do you pick the best fruit for diabetes? While some forms of fruit, like juice, can be bad for diabetes, whole fruits like berries, citrus, apricots, and yes, even apples can be good for your A1C and overall health, fighting inflammation, normalizing your blood pressure, and more.

But as with any food in your diabetes diet, you have to be smart about counting carbohydrates and tracking what you eat. Portion size is key.

Consume fruit in its whole, natural form, and avoid syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar. Stick to the produce aisle and the freezer section of your grocery store. If you're using the glycemic index (GI) or glycemic load — measures of how foods affect your blood sugar levels to make dietary decisions, most whole fruits are a good choice because they tend to lie low on these rankings.

When you have diabetes, these steps will help keep your blood sugar within a healthy range, thereby lowering your risk of certain diabetes complications, including diabetic retinopathy, or nerve damage; kidney disease; eyesight issues like glaucoma or cataracts; and serious life-threatening illnesses like heart disease and stroke.

The next time you have a hankering for something sweet, consider reaching for one of the following naturally sweet and juicy treats, courtesy of Mother Nature you can whip one into a diabetes-friendly smoothie or keep it simple and throw it into your bag to munch on while you're on the go.

1. Berries for Refreshing, Disease-Fighting Antioxidants


Whether you love blueberries, strawberries, or any other type of berry, you have the go-ahead to indulge. According to the ADA, berries are a diabetes superfood because they're packed with antioxidants, vitamins, and fiber plus, they're low-GI.

Three quarters of a cup of fresh blueberries has 62 calories and 16 grams (g) of carbohydrates. If you can resist the urge to just pop them into your mouth, try berries in a parfait, alternating layers of fruit with plain nonfat yogurt it makes a great dessert or breakfast for diabetes.

2. Tart Cherries to Help Fight Inflammation


Tart cherries are a low-GI choice and a smart addition to a diabetes-friendly diet. One cup has 78 calories and 19 g of carbs, and they may be especially good at fighting inflammation. Tart cherries are also packed with antioxidants, which may help fight heart disease, cancer, and other diseases.

These fruits can be purchased fresh, canned, frozen, or dried. But since many canned and dried fruits contain added sugar, which can spike your blood sugar, be sure to check the labels.

3. Sweet, Juicy Peaches for Metabolism-Boosting Potassium


Fragrant, juicy peaches are a warm-weather treat and can also be included in your diabetes-friendly diet. Peaches contain vitamins A and C, potassium, and fiber, and are delicious on their own or tossed into iced tea for a fruity twist. When you want an easy diabetes-friendly snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.

4. Apricots for a Scrumptious, Fiber-Rich Bite


Apricots are a sweet summer-fruit staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 g of carbohydrates. Four fresh apricots equal one serving and provide more than 50 percent of your daily vitamin A requirement. These fruity jewels are also a good source of fiber. Try mixing some diced fresh apricots into hot or cold cereal, or toss some in a salad.

5. Apples for a Quick Fibrous and Vitamin C Rich Snack


An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you're on the go; a small apple is a great fruit choice, with just 77 calories and 21 g of carbs. Apples are also loaded with fiber and are a good source of vitamin C. Don't peel your apples, though — the skins are the most nutritious part, full of antioxidants.

6. Oranges for a Juicy, Refreshing Source of Vitamin C


Eat one orange and you've gotten all the vitamin C you need in a day. This low-GI choice comes in at only 15 g of carbohydrates and 62 calories. Oranges also contain folate and potassium, which may help normalize blood pressure. And while you're enjoying this juicy treat, don't forget that other citrus fruits, like grapefruit, are also great choices.

7. Pears for Easy Snacking, Plus Vitamin K and Fiber


Because pears are an excellent source of fiber and a good source of vitamin K, they make a wise addition to your diabetes meal plan. Plus, unlike most fruit, they actually improve in texture and flavor after they're picked. Store your pears at room temperature until they're ripe and perfect for eating (they can then be stowed in the refrigerator). Here's a tasty treat: Slice up a pear and toss it into your next spinach salad.

8. Zesty Green Kiwi for Potassium, Fiber, and Vitamin C


If you've never tried a kiwi, you may not know that its brown fuzzy peel hides a zesty bright green fruit. Delicious kiwi is a good source of potassium, fiber, and vitamin C. One large kiwi has about 56 calories and 13 g of carbohydrates, so it's a smart addition to your diabetes-friendly diet. Kiwis are available year-round and will last in the refrigerator for up to three weeks.

Try these blood-sugar friendly breakfast options that will keep you healthy and still get you out the door on time.
Shakes made with fresh fruit and plain nonfat yogurt make a great type 2 diabetes breakfast


For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and it can have real benefits. The body really needs the nutrients that breakfast provides to literally break the fast that results during sleeping hours, says Kelly Kennedy, MS, RD, an Everyday Health dietitian. Having a source of healthy carbohydrates along with protein and fiber is the perfect way to start the morning.

Eating foods at breakfast that have a low glycemic index may help prevent a spike in blood sugar all morning long and even after lunch. Eating peanut butter or almond butter at breakfast, for example, will keep you feeling full, thanks to the combination of protein and fat, according to the American Diabetes Association. And a good breakfast helps kick-start your morning metabolism and keeps your energy up throughout the day.

Pressed for time? You don't have to create an elaborate spread. Here are seven diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.

1. Breakfast Shake

For a meal in a minute, blend one cup of fat-free milk or plain nonfat yogurt with one-half cup of fruit, such as strawberries, bananas, or blueberries. Add one teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty, filling, and healthy breakfast. Time saver: Measure everything out the night before.

2. Muffin Parfait

Halve a whole grain or other high-fiber muffin (aim for one with 30 grams of carbohydrates and at least 3 grams of fiber), cover with berries, and top with a dollop of low- or nonfat yogurt for a fast and easy breakfast.

3. Whole-Grain Cereal

Hot or cold, the right cereal makes a great breakfast. Enjoy a bowl of high-fiber, low-sugar cereal with skim milk, or heat up plain oatmeal. When it comes to whole grain cereal, you can't beat a bowl of steel-cut oats, says Kennedy. They're packed with fiber, vitamins, and minerals and make a great base for a healthy and diabetes-friendly breakfast." Just remember that a little goes along way: A half cup equals one serving and about 15 grams of carbs. And watch what you add to it. Limit the butter and sugar instead, top with fresh fruit, skim milk, or a sugar substitute to sweeten your meal.

4. Scrambled Eggs and Toast

The old standby breakfast of scrambled eggs and toast can be a healthy way to start the day if you cook them right. Scramble the egg in a nonstick pan with cooking spray. Enjoy this with a slice of whole-wheat toast topped with a light butter substitute, low-fat cream cheese, or sugar-free jam.

5. Breakfast Burrito

This filling and easy meal can be eaten on the go when wrapped in foil. Using a nonstick skillet and cooking spray, scramble an egg with onions and green peppers or spinach. Place in a warmed whole-wheat tortilla, sprinkle with nonfat cheddar cheese, add some salsa, and you have a healthy breakfast to keep you going until lunch.

6. Bagel Thins With Nut Butter

Bagels are notoriously large, so consider enjoying bagel thins instead otherwise you may overload on carbohydrates. Top the bagel thins or flats with peanut or almond butter for a dose of healthy fat and protein that's a satisfying, lower-carb energy boost.

7. Almonds and Fruit

For a breakfast you can eat on the run, grab a hearty handful of whole, raw almonds and a small serving of low glycemic-index fruit, such as berries, a peach, an apple, or an orange. The fiber and healthy monounsaturated fats in the nuts will help you feel full, and the fruit adds additional fiber and a touch of sweetness to your morning without causing a blood-sugar spike.

More Breakfast Tips for Type 2 Diabetes

When you're planning or preparing your healthy breakfast, keep these points in mind:

• Watch your portion sizes.
• Keep the diabetes dietary goals in mind, and consider using the plate method: Fill half your plate with nonstarchy vegetables, one quarter with protein, and the remaining quarter with a grain or starch. And then you might add a serving of fruit and dairy to your meal.
• Choose healthy fats such as olive or canola oils, avocado, and nuts.
• Choose lean meats, such as Canadian bacon, turkey bacon, turkey sausage, or eggs.
• Eat low-fat dairy foods, such as nonfat or 1 percent milk, low-fat or fat-free yogurt (choose plain, unflavored yogurt and add one serving of fruit for sweetness, or choose yogurt sweetened with sugar substitutes), and low-fat cheeses.
• Avoid fat- and sugar-laden coffee drinks. Drink regular coffee and use 2 percent milk and a sugar substitute.

To get more breakfast ideas and make sure you are eating the right portion sizes and types of foods, work with a registered dietitian or certified diabetes educator. A dietitian can help create a meal plan that is right for you and your type 2 diabetes.

What makes a food super? When it comes to type 2 diabetes, it's not just about foods that pack lots of nutrients. For a diabetes-friendly diet, you also need foods that will help keep your blood sugar (glucose) levels in check. There is no one single best food for type 2 diabetes. Instead, the best diet for type 2 diabetes is one that is based on whole foods and is rich in fiber, protein, and a moderate amount of healthy carbohydrates.

It's true that people with type 2 diabetes need to watch their carb intake, but they don't have to follow a fad low-carb diet. On the contrary, says Leah Kaufman, RD, CDCES, of Leah Kaufman Nutrition in New York City, the best diet for people with type 2 diabetes is a well-balanced diet that has a healthy amount of carbs, protein, healthy fats, and vegetables per meal.

While changing your diet won't cure diabetes, it can lower your risk for type 2 diabetes complications, such as heart disease and neuropathy (nerve damage). Prioritizing a healthy eating plan is even more crucial now, as the novel coronavirus rages on in the United States and beyond. That's because people with diabetes are among the groups at a higher risk for complications from COVID-19, according to the Centers for Disease Control and Prevention. Keeping your blood glucose in check has never been more important, and food can play a big role in that effort. In fact, diet affects type 2 diabetes in several ways, including glucose regulation, heart health, weight maintenance, and mood.

How can you tell a good food from a bad one when it comes to managing diabetes? Look for items that contain healthy fats and are high in vitamins, minerals, and fiber, says Sue McLaughlin, RD, CDCES, at Burgess Health Center in Onawa, Iowa. It's also crucial to eat a wide variety of foods to make sure you're getting a healthy mix of macronutrients, phytochemicals, and essential fatty acids.

Researchers are also increasingly finding evidence of links between diet and type 2 diabetes development. An article published in November 2017 in the journal Diabetologia studied the impact of nutrition in more than 64,000 women for 15 years. Researchers found that eating antioxidant-rich foods significantly lowered type 2 diabetes risk. Increasingly, such antioxidant-rich foods are being called superfoods.

Superfoods is a term used to describe nutrient-packed foods that may have more health benefits than other foods, says Kaufman, adding it's not a medical term.

You'll also find that, when it comes to diabetes, superfoods are all whole, unpackaged foods meaning they aren't processed with added sugars, fats, or preservatives.

Unsure where to start? Check out these 11 tips for adding more superfoods to your diabetes diet!

1. Swap Out Meat for Beans and Lentils for Less Fat and More Fiber



High in fiber and protein, beans are digested slowly in your body, making them great for managing blood glucose levels in a type 2 diabetes diet. Just ¼ cup of any type of beans will provide as much protein as 1 ounce (oz) of a meat protein equivalent, according to the U.S. Department of Agriculture (USDA).

No matter which type of bean you choose, you'll also gain a significant amount of your daily fiber needs from a 1 cup serving. For example, according to the Mayo Clinic, 1 cup of baked beans offers 10 grams (g) of fiber, while 1 cup of black beans has 15 g. Women need an average of 21 to 25 g of fiber per day, while men need between 30 and 38 g. According to an article published in the January-February 2017 issue of the American Journal of Lifestyle Medicine, only about 5 percent of the U.S. population meets that threshold, and yet a high-fiber diet is associated with a reduced risk of various diseases, including type 2 diabetes, obesity, stroke, heart disease, and even some cancers. (Just be sure to increase your intake of fiber slowly, and drink plenty of water, to reduce diarrhea, per the Mayo Clinic.)

Other legumes offer similar health benefits that are key in managing diabetes. In a study published in the Archives of Internal Medicine, Canadian researchers found that eating beans, chickpeas, and lentils was associated with improved blood glucose control, reduced blood pressure, and lower cholesterol and triglyceride (fat found in the blood) levels in people with type 2 diabetes. Those qualities are important because people with diabetes are at a higher risk for heart problems than the general population, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

What's more, beans are good sources of magnesium and potassium. Diabetes is associated with magnesium deficiency, notes an article published in August 2015 in the World Journal of Diabetes, and potassium plays a role in further boosting heart health because it helps regulate blood pressure, notes the National Institutes of Health (NIH).

2. Eat Salmon for Omega-3 Fatty Acids



Many types of seafood are good for people with diabetes. According to the NIH, salmon, mackerel, tuna, sardines, and herring are rich in omega-3 fatty acids, which promote heart health by helping lower the blood fats called triglycerides. Just be sure to avoid or limit your consumption of fish with high levels of mercury, such as tilefish, swordfish, marlin, and king mackerel, as outlined by the Food and Drug Administration (FDA).

Eating fish twice a week, which is recommended by the American Heart Association, has other far-reaching benefits: A study published in the American Journal of Kidney Diseases found that fish may protect people with diabetes against kidney problems. Fish is considered a diabetes-friendly food as part of a healthy, well-balanced diet. Choose blackened or grilled fish over fried preparations.

3. Consider Tree Nuts for Other Sources of Healthy Fats



Loaded with fiber and protein, nuts are filling and contain high levels of unsaturated fats, the kind that contribute to HDL, or "good" cholesterol, making them a boon to your heart health. But when it comes to stabilizing blood sugar, polyunsaturated fats in tree nuts — such as almonds, cashews, hazelnuts, pecans, walnuts, and pistachios are especially beneficial. (As a side note, peanuts aren't tree nuts; they're legumes.)

In a review and meta-analysis published in July 2014 in BMJ Open, Canadian researchers looked at data from 12 clinical trials and found that eating two servings of tree nuts a day lowered and stabilized blood sugar levels in people with type 2 diabetes and unhealthy cholesterol levels (dyslipidemia), and stabilized metabolic syndrome.

Plant-based healthy fats can improve lipid levels, says Kaufman. She recommends adding foods rich in polyunsaturated fats to help reduce high cholesterol related to elevated blood glucose, but with a caveat. Although healthy, these foods do have a higher amount of calories, so I would limit them to one serving per day, Kaufman notes. The Cleveland Clinic defines one serving as 1 oz or 35 peanuts, 24 almonds, 14 walnut halves, or 18 cashews.

4. Grab a Handful of Fresh Blueberries for Disease-Fighting Antioxidants



While all berries contain high levels of antioxidants, vitamins, and fiber, blueberries may be one of the most beneficial for people who have, or at risk for, type 2 diabetes. Antioxidants, says Kaufman, are a broad term used to describe a food that can help protect the body from damage. Antioxidants can be found in the vitamins of the actual food, or even the coloring. In general, the deeper the color, the higher the antioxidant content.

In an article published in the British Medical Journal, researchers at the Harvard School of Public Health found that for every three servings of blueberries (as well as grapes and apples) eaten per week, people reduced their risk for type 2 diabetes by as much as 26 percent compared with those who ate less than one serving per month. The authors based their conclusions on longitudinal studies of previous clinical trials conducted between 1984 and 2008, 1986 and 2008, and 1991 and 2009.

Fiber-rich berries also have the added benefit of satisfying your sweet tooth without any added sugars. Swapping out cookies for blueberries and other antioxidant-rich fruits will reduce blood sugar while keeping sugar cravings at bay. Patients with diabetes should generally stay away from refined sugars and processed carbs to improve glucose control, Kaufman says.

5. Have a Side of Broccoli to Increase Your Intake of Vitamins A and C



A review of clinical studies published in the American Journal of Nutrition found that a diet rich in cruciferous vegetables like broccoli may help reduce the risk of cancer.

Loaded with antioxidants, broccoli is a good source of vitamin A and is high in vitamin C, two nutrients essential for anyone, regardless of a diabetes diagnosis. According to the USDA, 1 cup of cooked, previously frozen broccoli (without added fat) supplies 93.8 micrograms (mcg) of vitamin A, or about 10 percent of the daily value (DV), and 73.4 milligrams (mg) of vitamin C, or about 82 percent of the DV.

Plus, with 5.52 g of fiber (22 percent of the DV), broccoli is filling which makes it a good choice for people who are trying to lose weight and control type 2 diabetes.

6. Indulge Your Potato Craving With Fiber-Rich Sweet Potatoes



When it comes to foods for type 2 diabetes, not all potatoes are created equal. To keep your blood sugar levels in check, it's best to reach for sweet potatoes, which are high in fiber (eat the skin for more fiber), as well as a host of other vitamins. According to the USDA, one boiled medium-size sweet potato (with no fat added during cooking) offers 3.75 g of fiber, or 15 percent of the DV.

He typically recommend about one-half a plate of nonstarchy vegetables per meal and one-quarter a plate of fiber-rich starchy vegetables, such as sweet potato with skin on, to increase overall fiber intake, says Kaufman, though it's important to work with your healthcare team to figure out how much starchy vegetables is right for you. Other starchy vegetables you can eat in moderation include peas and corn.

Another important consideration is the cooking process. When boiled, sweet potatoes are a low glycemic index (GI) food, meaning they won't spike your blood sugar as much as regular potatoes, according to research published in the Journal of Nutrition and Metabolism. Baking, roasting, and frying are the worst ways to prepare sweet potatoes for people with type 2 diabetes, they found.

7. Incorporate Spinach and Kale Into Pastas and Salads



According to a previous review, eating 1 ½ cup of dark leafy greens, including spinach and kale, each day can reduce the risk of type 2 diabetes by 14 percent. Though the reason is unclear, it may be that leafy greens have a protective effect because they contain antioxidants like vitamins A and C. A cup of fresh, cooked kale (without fat added) offers 879 mcg of vitamin A, or about 98 percent of the DV, and 52.9 mg of vitamin C, or about 58 percent of the DV, notes the USDA. Leafy greens are also low in calories and carbohydrates (the same serving of kale has 36 calories and only 7.3 g of carbs), which is ideal for folks with type 2 diabetes.

8. Savor Your Morning Bowl of Oatmeal for Blood Sugar Control



Eating whole-grain oats may help you hit your target A1C and boost heart health. A systematic review and meta-analysis published in December 2015 in the journal Nutrients found that people with type 2 diabetes who ate oatmeal for breakfast had better postprandial glucose readings and lipid profiles than people who ate control breakfasts. Postprandial glucose readings measure glucose levels two hours after eating, and lipid profiles can help indicate heart health. It's no mystery why oats are great in a diabetes diet - they're another good source of fiber. The USDA notes that a ½ cup of cooked oats provides 4 g, or 15 percent of the DV, of fiber.

For the healthiest options of oatmeal, choose steel-cut or old-fashioned oats with no added salt, sugar, or preservatives. For a creamier texture, cook them in low-fat milk. Add toppings like berries, seeds, and nuts for a flavorful, filling breakfast.

9. Slice Open a Tomato for Heart-Healthy Lycopene



Nothing beats biting into a ripe, juicy tomato and luckily, folks with diabetes don't have to give them up. In fact, tomatoes are ideal for a diabetes diet. Foods such as blueberries and tomatoes with rich coloring can be higher in antioxidants and should be consumed regularly by those with diabetes, says Kaufman.

This superfood may help lower blood pressure and LDL("bad") cholesterol, which may lessen the risk for heart disease. A report published in the British Journal of Nutrition from a 10-year study suggested that that lycopene, a key nutrient in tomatoes, may help reduce the risk of heart disease by 26 percent. Keep in mind that your body will be able to absorb more lycopene from cooked tomatoes than from raw ones.

10. Greek With Your Yogurt for More Protein and Other Nutrients



Creamy and delicious, yogurt is a rich source of calcium, protein, and magnesium. It can also deliver valuable probiotics, which, according to a study published in April 2014 in the American Journal of Clinical Nutrition, can help reduce the risk of weight gain and obesity, as well as cardiovascular disease.

Opt for Greek yogurt; it's slightly higher in protein than regular yogurt, which helps keep you fuller longer. According to the USDA, 1 cup of nonfat plain Greek yogurt offers 23 g of protein, while the same serving of nonfat plain yogurt contains 14 g of protein.

Read nutrition labels carefully and avoid any Greek yogurt products that have added sugars. Your best bet is to select plain, fat-free versions and add some sweetness with berries.

11. Get Your Monounsaturated Fats With Heart-Healthy Avocados



Known for their heart-healthy monounsaturated fats, avocados top the charts in terms of health benefits. According to a review published in the journal Critical Reviews of Food, Science, and Nutrition, avocados can help lower cholesterol, promote normal blood pressure, and reduce inflammation, thanks to their high fiber content, potassium, and lutein. One serving of avocado (a third of a medium-sized avocado, or 50 g) has 80 calories, 6 g of healthy fats, and a variety of vitamins and minerals, according to California Avocados.