Eating one fruit can help ward off cancer (Image: Getty)
Eating a single avocado each day could help lower blood sugar spikes and potentially reduce the risk of chronic diseases, including diabetes and certain cancers, according to new research published in Current Developments in Nutrition.
The study found that people who consumed one large avocado daily had significantly lower dietary glycemic load than those who did not regularly eat the fruit. Glycemic load is a measure of how much a food raises blood sugar levels, taking into account both the quality and quantity of carbohydrates consumed.
Eating a single avocado each day could help lower blood sugar spikes (Image: Getty)
Previous research has linked lower glycemic load diets with a reduced risk of type 2 diabetes, some cancers, and lower overall mortality rates.
Researchers analysed data from 961 adults participating in the Habitual Diet and Avocado Trial, a six-month study examining the effects of daily avocado consumption. Participants, all aged 25 or older with elevated waist circumference measurements, were divided into two groups.
One group was instructed to eat a large avocado every day, while the control group maintained its usual diet and consumed no more than two avocados per month. Aside from the avocado requirement, participants were asked to continue their normal eating habits and lifestyles throughout the study.
To assess dietary patterns, researchers collected information through three separate 24-hour dietary recalls and calculated average glycemic index and glycemic load values for each participant.
The results showed that individuals who ate an avocado every day experienced a notable reduction in dietary glycemic load compared with those in the control group.
Experts say the fruit’s unique nutritional profile may explain the findings.
Emily Lantz, PhD, a nutrition scientist at UTMB who was not involved in the research, noted that “consuming a single avocado once a day lowered the overall glycemic load” of participants’ diets.
Researchers believe the effect is partly due to avocados’ high fibre and healthy fat content. Fibre slows digestion and helps regulate blood sugar levels, while monounsaturated fats can contribute to improved metabolic health.
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Registered dietitian Karen Z. Berg, MS, CDN, told Medical News Today that avocados are a highly nutritious food with multiple health benefits.
“Avocados are a nutrient-dense food and have many health benefits,” Berg said. “They are high in calories, monounsaturated fats, and fibre. Avocados are very filling, so when people eat more avocados, they are likely eating less of other foods that are possibly less healthy. This could be why this study had such positive outcomes.”
Despite the encouraging findings, researchers cautioned against drawing broad conclusions. The study population was not fully representative of the general public: approximately 73% of participants were women, around half were white, and all were classified as overweight or obese.
The study also relied on self-reported dietary recalls, which can be vulnerable to memory errors and inaccuracies.
In addition, the research was funded by the Hass Avocado Board. However, the authors stated that the organisation had no involvement in data collection, analysis, or manuscript preparation.
Lantz also stressed that evidence linking low-glycemic-load diets to long-term health outcomes is not yet strong enough to warrant inclusion in national dietary guidelines.
While adding avocados to meals may offer benefits, nutrition experts recommend incorporating them as part of a balanced eating plan rather than viewing them as a standalone solution for disease prevention.
For those considering increasing their avocado intake, consulting a registered dietitian or healthcare professional may help ensure the fruit fits appropriately within individual dietary needs and health goals.
