Eating avocados can be helpful when it comes to avoiding diabetes.
A new study published in the Journal of the Academy of Nutrition and Dietetics identified a link between eating avocados and a reduced risk of diabetes in some Mexican adults.
Researchers studied dietary habits and diabetes diagnosis data from the Mexican National Survey of Health and Nutrition in the years 2012, 2016 and 2018.
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Of the 25,640 qualified respondents aged 20 years and older, approximately 59% were women and over 60% had abdominal obesity.
About 45% of participants reported eating avocados daily: an average of 34.7 grams for men and 29.8 grams for women.
According to Medical News Today, avocado eaters of both sexes tend to have a more nutritious diet. (iStock)
“Among women, this study showed that compared to avocado non-consumers, avocado consumers were more than 20% less likely to develop diabetes, even after adjusting for several factors such as age, education level, body weight, physical activity and more,” it said research. author Feon Cheng, PhD, nutritional epidemiologist at the Avocado Nutrition Center in Mission Viejo, California, in a statement to Fox News Digital.
(Cheng noted that her affiliation with the Avocado Nutrition Center did not influence the research methods or analyses.)
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“This study is especially important given that Hispanic adults are more likely to develop diabetes during their lifetime than American adults overall and at a younger age,” Cheng said.
The same diabetes-lowering effects were not observed in men.
“Interestingly, there were differences between men and women, which could be attributed to different lifestyle factors,” Cheng noted.
Diabetes-lowering effects were observed in female study participants, but the same benefits were not found in men, according to this study. (iStock)
“Although we did not compare lifestyle factors in this study, future research is needed to investigate whether they can help explain the difference between men and women.”
They also noted that avocados “contain numerous vitamins, minerals, and phytochemicals, which may help reduce the risk of metabolic syndrome and diabetes.”
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Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, was not involved in the study but told Fox News Digital that avocados are “an incredibly healthy food choice.”
The fruit is “full of omega-3 fats, low in carbohydrates and high in fiber, magnesium, potassium and vitamins C, E and K,” the nutritionist pointed out.
According to the National Institute of Health, diabetes is the second leading cause of death in Mexico. (iStock)
However, consuming avocados won’t completely negate unhealthy diet and lifestyle choices, Freirich said.
“While it makes sense that this low glycemic index and nutritious food could be associated with a reduced risk of diabetes, I recommend people also consider the rest of their diet,” she advised.
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“To reduce your diabetes risk even further, in addition to adding avocados as part of your overall healthy diet, work on reducing added sugars, choosing high-fiber whole grains, and consuming plenty of vegetables.”
People should adhere to a well-balanced diet to reduce the risk of diabetes, a nutritionist advised. (iStock)
Michelle Routhenstein, a New York-based preventive cardiology dietitian at EntirelyNourished.com, supported the idea that avocados alone won’t help lower diabetes risk. (She was not involved in the study.)
“We need to assess the entire diet, the balance between meals and snacks, the timing of eating and other lifestyle factors such as stress management, sleep quality and physical activity,” she told Fox News Digital.
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New Jersey-based registered dietitian Erin Palinski-Wade, a consultant for the HASS Avocado Board, shared with Fox News Digital that she is “not surprised” by the new study’s conclusions about reduced diabetes risk and fresh avocado consumption.
“Unlike most other fruits, avocados contain zero grams of naturally occurring sugar per serving and do not affect glycemic response,” she said.
Avocados are a source of “good fats, fiber and a variety of vitamins and minerals,” according to one nutritionist. (iStock)
“A serving of avocado (one-third of a medium avocado or 50 grams) also provides a good source of fiber, which helps control blood sugar levels,” Palinski-Wade added.
Previous research has shown that adding avocados to a meal can provide a “variety of benefits, such as lower post-meal glucose levels and improved feelings of satiety,” the nutritionist told Fox News Digital.
Consuming avocados won’t completely negate unhealthy diet and lifestyle choices, experts warned.
Scientists in a clinical trial supported by the Avocado Nutrition Center found that including half or a whole avocado with breakfast “reduced participants’ glucose and insulin,” according to Palinski-Wade.
“That shows how adding avocado to a meal can support blood sugar levels,” she noted.
“The body of evidence on avocados and diabetes is encouraging, and this new study adds to the body of evidence supporting the role of avocados in the care and prevention of diabetes.”
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Although the findings are positive, Palinski-Wade emphasized that the study has its limitations because it does not generalize the results to all people.
“More research is still needed in certain areas,” she said.
Scientists have found in a clinical study supported by the Avocado Nutrition Center that eating half or a whole avocado for breakfast lowers glucose and insulin levels. (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. Reduce.”
The study had some limitations, the researchers noted.
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“Although the food frequency questionnaire has been 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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