- A large cross-sectional study found that avocados may reduce diabetes risk in women, but no significant association was shown in men.
- Women who ate 30 to 38 grams of avocado were significantly less likely to develop diabetes than women who didn't eat avocados.
- Experts say the combination of fiber and unsaturated fats in avocados plays a role in reducing diabetes risk
- You can incorporate more avocado into your diet by using it as a spread, dressing, or adding it to smoothies.
Avocados may be your first choice for brunch, thanks to their creamy texture and proven heart-healthy benefits. This popular food may lower your risk of diabetes, a new study finds.
Cross section study A paper published in the Journal of the Academy of Nutrition and Dietetics investigated the relationship between avocado consumption and diabetes in adults.
This study surveyed a large sample of more than 28,000 adults of various ages included in the Mexican National Health and Nutrition Examination Survey.
Researchers found that women who consumed avocados had a lower risk of diabetes compared to women who did not consume avocados.
Women who ate avocados (30 to 38 grams per day) were significantly less likely to develop diabetes, even after controlling for a variety of factors, including age, education level, weight, and physical activity.
However, this study found a lower risk of diabetes in women who ate avocados, but no significant association was observed in men.
Registered dietitian/public health doctor Wendy BazilianAlthough he was not involved in the study, he said it has important implications for the people it serves.
“Given what we know about the nutritional profile of avocados, we know that they contain good unsaturated fats, a good source of fiber, and a large number of vitamins, minerals, and phytonutrients. “I'm not surprised to see these research findings suggesting that it may have a positive impact on health. It's involved in lowering diabetes risk,” she said.
As for the exact mechanism at work, Bazilian said avocados are the “ideal triple threat” for reducing diabetes risk.
First, it is rich in dietary fiber.
“Eating foods that contain fiber helps manage blood sugar levels and makes you feel full,” Bazilian explained. “When fiber passes through your digestive system, it has two effects: it slows down digestion, making you feel fuller longer, and it prevents blood sugar levels from rising too quickly after a meal.”
Both are important for reducing your risk of diabetes.
Second, avocados are high in unsaturated fats.
“Like fiber, fats slow digestion and help manage blood sugar levels and promote satiety,” Bazilian said.
Another important aspect of the combination of unsaturated fat and fiber is that both of these nutrients support heart health.
“Diabetes and heart disease are closely related because they have similar risk factors,” Bazilian explained. “Avocados are a heart-healthy food, and the unsaturated fat and fiber in avocados can help maintain healthy LDL cholesterol levels, reducing your risk of heart disease.”
“What's good for your heart is also good for your diabetes risk, blood sugar levels, and metabolic function and control,” says Bazilian.
Finally, you may be surprised to learn that avocados are actually a fruit.
“A healthy dietary pattern that focuses on plant-based foods, such as fruits and vegetables, is associated with a lower risk of type 2 diabetes and related CVD risk factors,” Bazilian noted.
“It's also important to realize that, unlike most other fruits, avocados do not contain natural sugars and will not affect your blood sugar response,” she added.
Interestingly, this study found that eating avocados appeared to reduce the risk of diabetes in women, but no significant observations were shown in men.
Why?
“Researchers note that the difference in findings between men and women may be due to differences in lifestyle factors between men and women,” Bazilian noted. “Notably, men in the study were more likely to be smokers (about 38%) compared to women (about 12%), and smoking can increase the risk of developing diabetes.”
Registered dietitian nutritionist kristen white Agreed that various lifestyle factors may be at play. Additionally, hormonal differences between men and women may contribute to the different effects avocados have on metabolic health, she said.
While this particular finding is interesting and perhaps even confusing, Bazilian says it's important to remember that results seen in nutritional studies can't always be explained. said.
“That's why it's important to continue research and look at the body of evidence and what other studies have shown on a topic,” she says.
If the results of this study make you want to eat more avocados, Bazilian says there are some “very viable” substitutions.
She believes that slightly less than one serving of avocado per day is a healthy amount achievable for most people.
“One way to incorporate more avocado into your diet is to swap out mayonnaise or butter on your sandwiches for mashed avocado for a creamy, nutrient-rich spread,” White suggested. “You can also replace store-bought salad dressing with homemade avocado dressing. Just mix together avocado, lemon juice, olive oil, and herbs.”
Do you have another suggestion?
“Instead of using sour cream or cheese as a topping, use sliced avocado to add creaminess and flavor to tacos, burritos, and salads,” advises White.
Avocados are also great to add to smoothies.
“Why not blend avocados into smoothies for a creamy texture and added nutrition, or use them as a base for desserts like avocado-chocolate pudding,” White suggested.
Avocados have many proven health benefits, and new research suggests they can also reduce the risk of diabetes.
The results suggest that you don't need to eat a lot of avocados to realize the benefits.
You can make a simple substitution by using it as an ingredient in spreads, dressings, or smoothies to increase the amount of avocado in your diet.