Regular consumption of avocados reduces the risk of diabetes in women

To investigate the relationship between avocado consumption and diabetes risk, the researchers mainly studied dietary habits and information about diabetes diagnosis from survey responses of the Mexican population. Most of those present in the survey were classified as overweight or obese. The results showed that women who ate avocados were less likely to develop diabetes than those who did not eat them. However, this link was not observed in men.

The Avocado Consumption and Diabetes Risk Study

This study analyzed data on Mexican adults aged 20 years and older from the Mexican National Health and Nutrition Examination Survey (ENSANUT) from 2012, 2016 and 2018.

After excluding certain individuals, such as pregnant or lactating women, and those with missing or unreliable data on diabetes and avocado consumption, the final sample included 25,640 participants. About 59% were women, and more than 60% had abdominal obesity.

In the surveys, dietary information was assessed using a 7-day food frequency questionnaire to determine avocado consumption habits, and participants were strictly classified as avocado consumers (eating any amount of avocado) or non-consumers.

The presence of diabetes was mainly identified by self-reported diagnoses, with a proportion of participants using clinical measurements of blood sugar levels to confirm cases of diabetes. Participants also reported demographic and cardio-metabolic risk factors such as age, sex, socioeconomic level, education, body mass index (BMI), abdominal obesity, Healthy Eating Index (HEI-2015) score, caloric intake, lifestyle and pre-existing conditions.

After collecting the survey data, the researchers analyzed it using descriptive statistics and logistic regression models to investigate the link between avocado consumption and diabetes risk among the adult population in Mexico.

Avocado consumption associated with reduced risk of diabetes in women

Among the participants, approximately 45% reported consuming avocados, with a daily average of 34.7 grams for men and 29.8 g for women. Those who consumed avocados generally had higher levels of education and belonged to a higher socio-economic class than those who did not consume avocados. Additionally, more than three-quarters of avocado consumers lived in urban areas. In both men and women, those who ate avocados tended to have slightly higher scores on the healthy eating index, indicating a more nutritious diet.

These findings suggest that people who consumed avocados likely had greater access to and resources for healthier food options. It is important to note, however, that the study’s adjusted models considered and accounted for these factors.

In women, avocado consumers had a 22% and 29% lower risk of developing diabetes. However, this protective effect of avocado consumption was not seen in men.

“There are several ways that eating avocados could reduce the risk of diabetes in women, including the presence of antioxidants that can reduce inflammation and cellular damage that would otherwise increase the risk of conditions like diabetes. Avocados, being rich in fat and fiber, also have a low glycemic index and therefore do not promote spikes in glucose and the resulting rise in insulin levels which are metabolically unfavorable,” explained Dr. Waring, MD endocrinologist.

She emphasized, however, that these mechanisms are speculative, and suggested that the fiber and healthy fats in avocados may also promote satiety, subsequently reducing consumption of less nutritious foods.

Finally, it is not clear what caused the gender differences in the impact of avocado consumption on diabetes risk in this study, highlighting the need for further research on gender-specific dietary interventions and personalized nutrition recommendations.

Should we be eating more avocados?

Eliza Whitaker, dietitian and medical nutrition advisor at Dietitian Insights noted that eating avocados alone is not enough to eliminate potential diabetes triggers.

“Avocado may be associated with a lower risk of diabetes, but avocado alone is not enough to reduce this risk. We need to look at diet as a whole when it comes to reducing the risk of developing diabetes.”

As for whether individuals should include more avocados to reduce their risk of diabetes, Dr Waring concluded:

“Given the abundance and diversity of nutrients found in avocados, there is compelling evidence that including them in a healthier diet, such as the DASH diet, the Mediterranean diet, or the MIND diet, is strongly recommended for diabetes management.”

Sources: https://www.medicalnewstoday.com/articles/regularly-eating-avocado-linked-to-lower-diabetes-risk-in-women#How-might-avocados-contribute-to-lower-diabetes-risk?

https://dietitianinsights.com/dietitians/eliza-whitaker-ms-rdn

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