A recent study suggests that avocados may have a role in reducing the risk of diabetes, particularly among women. The study, published in the Journal of the Academy of Nutrition and Dietetics, focused on Mexican adults and found that women who consumed avocados were less likely to develop diabetes compared to those who did not. Avocados are known to be rich in fiber, antioxidants, and healthy fats that support metabolic health and insulin sensitivity. Although experts emphasize the importance of a balanced diet for diabetes prevention, including avocados can be a healthy choice.
The research analyzed data from the Mexican National Survey of Health and Nutrition (ENSANUT) from 2012, 2016, and 2018, focusing on adults aged 20 and older. The study included over 25,000 participants, the majority of whom were classified as having overweight or obesity. Participants reported their avocado consumption habits using a food-frequency questionnaire and were categorized as either avocado consumers or non-consumers. The results showed that women who consumed avocados had a lower risk of developing diabetes, while this association was not observed in men.
Further analysis revealed that avocado consumers tended to have higher levels of education, belong to a higher socioeconomic class, and reside in urban areas. The study also found that avocado eaters had slightly higher scores on the healthy eating index, indicating a generally more nutritious diet. Women who consumed avocados showed a 22% and 29% lower risk of developing diabetes in unadjusted and adjusted models, respectively. This protective effect remained consistent even when clinical measures of diabetes were used instead of self-reporting.
Experts in the field, such as Avantika Waring, MD, and Thomas M. Holland, MD, highlighted the potential mechanisms for how avocados could reduce diabetes risk in women. These mechanisms include antioxidant properties that reduce inflammation, as well as the high fiber and healthy fats in avocados that promote fullness and stable blood sugar levels. The study’s findings underscore the importance of a holistic approach to disease prevention, emphasizing the significance of a healthy diet that includes unprocessed, heart-healthy foods like fruits and vegetables.
While the study does not provide specific dietary guidance regarding avocado consumption and diabetes risk reduction, it supports the inclusion of avocados as part of a healthy diet. Eliza Whitaker, MS, RDN, noted that broadly categorizing avocado consumers in the study makes it challenging to determine the exact impact of avocado intake on diabetes risk. Overall, the study suggests that avocados may have a role in reducing the risk of developing diabetes, but it is essential to consider the overall diet and lifestyle factors in disease prevention. Maintaining a healthy lifestyle that includes nutrient-rich foods like avocados could enhance an individual’s ability to manage and reduce the risk of developing diabetes.