To celebrate World Diabetes Day on 14th November, the World Avocado Organization is championing the role avocados can play in a healthy diet. Thanks to their delicious flavour, smooth texture and incredible versatility, avocados have become popular all over the world, but it’s their extraordinary nutritional profile that makes this wonderfruit so special.

While there are many factors that contribute to the risk of developing the disease, following a healthy balanced diet can help reduce the risk of developing type 2 diabetes. Avocados can be a fantastic ally for both those who are living with the condition and those who may be at risk of developing it. According to the most recent figures from Diabetes UK, around 4.9 million people in the UK have diabetes, 90% of which have type 2 diabetes, while 13.6 million people are at increased risk of developing type 2 diabetes.

Unlike most fruits, avocados are low in carbohydrates but high in healthy monounsaturated fats. Monounsaturated fats can offer several health benefits, especially when eaten as an alternative to saturated fats. In fact, research has shown that replacing foods high in saturated fats (such as those found in meat and dairy), with foods high in unsaturated fats (such as avocados and nuts) can improve insulin sensitivity and reduce the risk of type 2 diabetes. Monounsaturated fats can also help reduce ‘bad’ LDL cholesterol levels in the blood which can lower the risk of heart disease.

Aside from monounsaturated fats, avocados are also a good source of dietary fibre, which is essential for appetite regulation and digestive health. Eating plenty of fibre is associated with a lower risk of type 2 diabetes, as well as helping to reduce the risk of other conditions such as heart disease and stroke.