Eating avocados can be beneficial when it comes to avoiding diabetes.
A new study published in the Journal of the Academy of Nutrition and Dietetics found a link between eating avocados and a reduced risk of diabetes in some Mexican adults.
Researchers examined dietary habits and diabetes diagnosis data from the Mexican National Health and Nutrition Survey in 2012, 2016 and 2018.
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Of the 25,640 qualified participants aged 20 years and older, approximately 59% were women and more than 60% had abdominal obesity.
Approximately 45% of participants reported eating avocados every day; The average is 34.7 grams for men and 29.8 grams for women.
According to Medical News Today, avocado eaters of both genders have a more nutritious diet overall. (iStock)
“Among women, this study showed that compared to non-avocado consumers, avocado consumers had a less than 20% lower odds of diabetes, even after adjusting for several factors such as age, education level, body weight, physical activity, and more,” the study said. Author Feon Cheng, PhD, a nutritional epidemiologist at the Avocado Nutrition Center in Mission Viejo, California, told Fox News Digital.
(Cheng stated that his affiliation with the Avocado Nutrition Center did not influence his research methods or analysis.)
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“This research is particularly important given that Hispanic adults are generally more likely to develop diabetes throughout their lives than U.S. adults, and at a younger age,” Cheng said.
The same diabetes-reducing effects were not observed in men.
“It is interesting that there are differences between men and women that can be attributed to different lifestyle factors,” Cheng said.
Diabetes-reducing effects were observed in female study participants, but the same benefits were not found in men, according to this study. (on iStock)
“Although we did not compare lifestyle factors in this study, we warrant future research to investigate whether these may help explain the difference seen between men and women.”
They also noted that avocados contain “numerous vitamins, minerals and phytochemicals that may contribute to reducing the risk of metabolic syndrome and diabetes.”
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Nutritionist Tanya Freirich, a registered dietitian in Charlotte, North Carolina, was not involved in the research but told Fox News Digital that avocados are “an incredibly healthy food option.”
The nutritionist noted that the fruit is “full of omega-3 fats, low in carbohydrates, and high in fiber, magnesium, potassium, and vitamins C, E, and K.”
Diabetes is the second leading cause of death in Mexico, according to the National Institutes of Health. (iStock)
Consuming avocados won’t completely eliminate unhealthy food and lifestyle choices, Freirich said.
“While it makes sense that this low glycemic index and nutritious food might be associated with a reduced risk of diabetes, I recommend people also consider the rest of their diet,” he advised.
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“To further reduce your risk of diabetes, try to reduce added sugars, choose high-fiber whole grains, and consume plenty of vegetables, in addition to including avocados as part of your overall healthy diet.”
A nutritionist has advised that people should follow a balanced diet to reduce the risk of diabetes. (iStock)
At EntirelyNourished.com, New York-based preventive cardiology dietitian Michelle Routhenstein supported the idea that avocados alone will not help reduce diabetes risk. (He was not involved in the research.)
“We need to evaluate the entire diet, balance of meals and snacks, timing of eating, and other lifestyle factors such as stress management, sleep quality, and physical activity,” he told Fox News Digital.
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New Jersey-based registered dietitian Erin Palinski-Wade, advisor to the HASS Avocado Board, shared with Fox News Digital that she was “not surprised” by the new study’s results regarding reduced diabetes risk and consumption of fresh avocados.
“Unlike most other fruits, avocados contain zero grams of natural sugar per serving and do not affect glycemic response,” he said.
According to one nutritionist, avocados are a source of “good fats, fiber, and various vitamins and minerals.” (iStock)
“One serving of avocado (one-third of a medium-sized avocado, or 50 grams) also provides a good source of fiber, which helps manage blood sugar levels,” Palinski-Wade added.
Previous research has shown that adding avocado to a meal may offer “a variety of benefits, such as lower post-meal glucose levels and better satiety,” the nutritionist told Fox News Digital.
Experts have warned that consuming avocados will not completely eliminate unhealthy food and lifestyle choices.
Scientists in a clinical trial sponsored by the Avocado Nutrition Center found that eating half or a whole avocado for breakfast “reduced participants’ glucose and insulin,” according to Palinski-Wade.
“This shows how adding avocado to a meal can support blood sugar management,” he said.
“The evidence regarding avocados and diabetes is encouraging, and this new study adds to the evidence supporting the role of avocados in diabetes care and prevention.”
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Although the findings are positive, Palinski-Wade emphasized that the study has limitations because the results do not generalize to all people.
“More research is still needed in some areas,” he said.
In a clinical trial supported by the Avocado Nutrition Center, scientists found that eating half or a whole avocado for breakfast reduced glucose and insulin. (iStock)
“Avocados can be a great way to add more variety to your plate while increasing your intake of good fats, fiber, and a variety of vitamins and minerals—all nutrients that help reduce the risk of chronic diseases, including type 2 diabetes.”
The researchers noted that the study had some limitations.
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“Although the food frequency questionnaire was validated and used to assess how often study participants consumed avocados in the past seven days, self-reported avocado consumption may overestimate or underestimate actual intake,” Cheng told Fox News Digital.
“Additionally, the cross-sectional nature of the study cannot establish causality.”
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