London, April 27, 2024 (Online): Avocado may be your first choice food at brunch thanks to its creamy texture and documented benefits on heart health. Now, new research has found that this popular food may lower your risk of diabetes.
\nA cross-sectional study published in the Journal of the Academy of Nutrition and Dietetics investigated the relationship between avocado consumption and diabetes in adults.<\/p>\n
This study examined a large sample of more than 28,000 adults of varying ages included in the Mexican National Health and Nutrition Survey.The researchers found that compared to those who did not consume avocados, avocado-consuming females showed a lower risk of diabetes.Females who ate avocados (30-38 grams\/day) had significantly lower odds of diabetes, even after adjusting for various factors such as age, education level, body weight, physical activity, and more.
\nHowever, while the study revealed a lower risk of diabetes for females who ate avocados, no significant association was observed in males.<\/p>\n
Avocados and diabetes risk. What\u2019s the link?
\nRegistered dietitian and doctor of public health Wendy Bazilian, who was not involved in the study, said this study has important implications for the population included in it.
\n\u201cGiven what we know about the nutritional profile of avocados \u2013 they have good unsaturated fats, a good source of fiber, and a multitude of vitamins, minerals, and phytonutrients, I\u2019m not surprised to see these findings suggesting that eating avocados may play a role in lower diabetes risk,\u201d she said.<\/p>\n
When it comes to the exact mechanisms at play, Bazilian said avocados offer an \u201cideal trifecta\u201d for diabetes risk reduction.
\nFirstly, they\u2019re rich in fiber.
\n\u201cEating foods with fiber helps with blood sugar management and satiety,\u201d Bazilian explained. \u201cAs fiber makes its way through the digestive system, it slows down digestion which does two things: it makes us feel fuller for longer and also prevents rapid rises in blood glucose after we eat a meal.\u201d<\/p>\n
Both are important for reducing your risk of diabetes.
\nSecondly, avocados are high in unsaturated fat.
\n\u201cLike fiber, fat slows digestion which can help promote blood sugar management and satiety,\u201d Bazilian noted.
\nAnother important aspect of the duo of unsaturated fats and fiber is that both these nutrients support heart health.
\n\u201cDiabetes and heart disease are closely linked because their risk factors are similar,\u201d Bazilian explained. \u201cAvocados are a heart-healthy food, and the unsaturated fat and fiber found in avocados can help to maintain healthy LDL cholesterol levels, which can help reduce the risk of heart disease.\u201d<\/p>\n
According to Bazilian, \u201cwhat\u2019s good for the heart is good for diabetes risk, blood sugar, and metabolic function and control.\u201d
\nFinally, you might be surprised to learn that avocados are actually fruits.
\n\u201cA healthy eating pattern that is predominantly plant foods, including fruits and vegetables, is associated with a reduced risk of type 2 diabetes and related CVD risk factors,\u201d Bazilian pointed out.
\n\u201cIt\u2019s also important to recognize that, unlike most other fruits, avocados contain no naturally occurring sugars and do not affect the glycemic response,\u201d she added.\u201d<\/p>\n
Why avocados may help lower diabetes risk in females and not males
\nInterestingly, while the study found that eating avocados seems to reduce the risk of diabetes for females, no significant observations were shown in males.
\nWhy might that be?
\n\u201cThe researchers point out that the difference in findings in men vs women may be attributed to the different lifestyle factors between men and women,\u201d Bazilian noted. \u201cSpecifically, more men in the study tended to be smokers (~38%) compared to women (~12%), and smoking can increase the risk of developing diabetes.\u201d<\/p>\n
Registered dietitian nutritionist Kristen White agreed that differing lifestyle factors could be at play. Additionally, she said it\u2019s possible that hormonal differences between males and females could contribute to variations in how avocados affect metabolic health.
\nWhile this particular finding is intriguing \u2014 maybe even confusing \u2014 Bazilian said it\u2019s important to remember that sometimes we can\u2019t always explain the results we see in nutrition research.
\n\u201cThis is why it\u2019s important to both continue doing research and looking at the body of evidence on a topic and what other studies have shown,\u201d she said.<\/p>\n
Simple ways to include more avocado in your diet
\nIf the findings of this study have inspired you to eat more avocado, Bazilian said there are some swaps you can make that are \u201cvery doable.\u201d
\nShe believes that slightly less than one serving of avocado per day is a healthy amount that\u2019s achievable for most people.
\n\u201cOne way to include more avocado in your diet is to swap mayo or butter on sandwiches with mashed avocado for a creamy, nutrient-rich spread,\u201d White suggested. \u201cYou could also replace store-bought salad dressings with a homemade avocado dressing. Simply combine avocado, lemon juice, olive oil, and herbs.\u201d<\/p>\n
Another suggestion?
\n\u201cInstead of using sour cream or cheese as toppings, use sliced avocado to add creaminess and flavor to tacos, burritos, or salads,\u201d White advised.
\nAvocados are also a great addition to smoothies.
\n\u201cBlend avocado into smoothies for a creamy texture and added nutrients, or use it as a base for desserts like avocado chocolate pudding,\u201d White suggested.<\/p>\n
Takeaway
\nAvocados have many proven health benefits, and new research suggests they can reduce your risk of diabetes, too.
\nThe results suggest you don\u2019t have to eat a lot of avocados to experience the benefits.
\nYou can make simple swaps, like using it as a spread, dressing, or smoothie ingredient to increase the amount of avocados in your diet.<\/p>\n","protected":false},"excerpt":{"rendered":"
London, April 27, 2024 (Online): Avocado may be your first choice food at brunch thanks to its creamy texture and documented benefits on heart health. Now, new research has found that this popular food may lower your risk of diabetes. A cross-sectional study published in […]<\/p>\n
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