Avocado toast is one of the most popular food trends of the last decade thanks to avocado’s huge list of health benefits. But how well does it actually support blood sugar control?
Avocados are rich in monounsaturated fats, fiber, as well as potassium, magnesium, and folate. Not only that, avocado toast is a simple, quick, and convenient snack to make.
These components have been associated with improved insulin sensitivity and better appetite regulation. When paired with protein and fiber, healthy fats like those found in avocado can help reduce the speed at which glucose enters the bloodstream — a key factor in avoiding post-meal spikes.
But does avocado nullify the effects of carbs like toast on blood sugar making it a good choice for those watching blood sugar levels? The answer to that is less clear.
How avocado toast affects blood sugar
According to the Ultrahuman OGDb — the world’s largest open-source database of blood glucose responses from continuous glucose monitor (CGM) users — avocado toast scores just 6 out of 10 for glucose stability. More tellingly, 58% of people logged an unstable glucose response after eating it.
The database doesn’t differentiate between the types of bread used, which is an obvious confounder. A slice of sourdough or seed-heavy rye will behave very differently from a fluffy white supermarket loaf. But the data remains a useful reminder: avocado alone won’t prevent glucose spikes if the carbohydrate base is driving rapid absorption.
So while avocado may help slow down digestion and improve satiety, the type of toast matters — a lot.
For more stable blood sugar responses, you’re likely better off skipping the bread altogether or replacing it with a lower-carb, high-fiber alternative such as seed crackers or roasted sweet potato slices.
How to lower the impact of avocado toast on blood sugar
If you’re a fan of avocado toast, there are ways to make it work harder for your metabolism. Choose whole grain or seed-based breads with a low glycemic index. Or swap out the toast altogether.
You can also add a source of protein — like a poached egg or some smoked salmon — to further blunt the glucose response of the toast. And sprinkling on fiber-rich toppings like hemp, chia or pumpkin seeds can also be beneficial.
But don’t assume that the presence of avocado makes any combination healthy by default. Individual blood sugar responses can vary widely, so the best way to know what works for you is through testing using a CGM — or by choosing ingredients that are consistently shown to perform well across most people.
