{"id":7535,"date":"2025-04-14T10:30:00","date_gmt":"2025-04-14T05:00:00","guid":{"rendered":"https:\/\/blog.ultrahuman.com\/blog\/avocado-toast-a-delicious-way-to-stabilize-your-blood-sugar-levels\/"},"modified":"2025-04-24T14:58:05","modified_gmt":"2025-04-24T09:28:05","slug":"avocado-toast-a-delicious-way-to-stabilize-your-blood-sugar-levels","status":"publish","type":"post","link":"https:\/\/blog.ultrahuman.com\/blog\/avocado-toast-a-delicious-way-to-stabilize-your-blood-sugar-levels\/","title":{"rendered":"Avocado toast and blood sugar explained"},"content":{"rendered":"\n

Avocado toast is one of the most popular food trends of the last decade thanks to avocado’s huge list of health benefits<\/a>. But how well does it actually support blood sugar control?<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

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 \u2014\u202fa key factor in avoiding post-meal spikes.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

How avocado toast affects blood sugar<\/h2>\n\n\n\n
\"Avocado<\/figure>\n\n\n\n

According to the Ultrahuman OGDb<\/a> \u2014\u202fthe world\u2019s largest open-source database of blood glucose responses from continuous glucose monitor (CGM) users \u2014\u202favocado toast scores just 6 out of 10 for glucose stability<\/a>. More tellingly, 58% of people logged an unstable glucose response after eating it.<\/p>\n\n\n\n

The database doesn\u2019t 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\u2019t prevent glucose spikes if the carbohydrate base is driving rapid absorption.<\/p>\n\n\n\n

So while avocado may help slow down digestion and improve satiety, the type of toast matters \u2014\u202fa lot. <\/p>\n\n\n\n

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.<\/p>\n\n\n\n

How to lower the impact of avocado toast on blood sugar<\/h2>\n\n\n\n

If you\u2019re 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.<\/p>\n\n\n\n

You can also add a source of protein \u2014\u202flike a poached egg or some smoked salmon \u2014\u202fto further blunt the glucose response of the toast. And sprinkling on fiber-rich toppings like hemp, chia or pumpkin seeds can also be beneficial.<\/p>\n\n\n\n

But don\u2019t 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 \u2014\u202for by choosing ingredients that are consistently shown to perform well across most people.<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":9,"featured_media":47935,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[5],"tags":[],"class_list":["post-7535","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"\nAvocado toast and blood sugar explained - Ultrahuman<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.ultrahuman.com\/blog\/avocado-toast-a-delicious-way-to-stabilize-your-blood-sugar-levels\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Avocado toast and blood sugar explained\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.ultrahuman.com\/blog\/avocado-toast-a-delicious-way-to-stabilize-your-blood-sugar-levels\/\" \/>\n<meta property=\"og:site_name\" content=\"Ultrahuman\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/ultrahumanhq\" \/>\n<meta property=\"article:published_time\" content=\"2025-04-14T05:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-24T09:28:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/11\/Avocado-toast-glucose-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"930\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Team Ultrahuman\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@UltrahumanHQ\" \/>\n<meta name=\"twitter:site\" content=\"@UltrahumanHQ\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Team Ultrahuman\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.ultrahuman.com\/blog\/avocado-toast-a-delicious-way-to-stabilize-your-blood-sugar-levels\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.ultrahuman.com\/blog\/avocado-toast-a-delicious-way-to-stabilize-your-blood-sugar-levels\/\"},\"author\":{\"name\":\"Team Ultrahuman\",\"@id\":\"https:\/\/blog.ultrahuman.com\/blog\/#\/schema\/person\/47e73966094408ddf4ebb9febb348e27\"},\"headline\":\"Avocado toast and blood sugar explained\",\"datePublished\":\"2025-04-14T05:00:00+00:00\",\"dateModified\":\"2025-04-24T09:28:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.ultrahuman.com\/blog\/avocado-toast-a-delicious-way-to-stabilize-your-blood-sugar-levels\/\"},\"wordCount\":434,\"publisher\":{\"@id\":\"https:\/\/blog.ultrahuman.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/blog.ultrahuman.com\/blog\/avocado-toast-a-delicious-way-to-stabilize-your-blood-sugar-levels\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/11\/Avocado-toast-glucose-1.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.ultrahuman.com\/blog\/avocado-toast-a-delicious-way-to-stabilize-your-blood-sugar-levels\/\",\"url\":\"https:\/\/blog.ultrahuman.com\/blog\/avocado-toast-a-delicious-way-to-stabilize-your-blood-sugar-levels\/\",\"name\":\"Avocado toast and blood sugar explained - 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