A randomized controlled trial involving more than 1,000 adults with overweight or obesity found that eating one large avocado per day was associated with a lower dietary glycemic load after six months.
By yourNEWS Media Newsroom
Eating one large avocado daily may help lower dietary glycemic load, according to findings from a six-month randomized controlled trial involving 1,008 adults with overweight or obesity.
The study was part of the Habitual Diet and Avocado Trial, or HAT. Researchers assigned participants either to add one large avocado, about 168 grams, to their usual daily diet or to continue their regular diet while limiting avocado intake to fewer than two per month. Participants were not instructed to make any other diet or exercise changes, investigators reported.
After six months, the avocado group had a dietary glycemic load about 14 points lower on average than the control group, according to researchers.
Participants in the trial all had elevated waist circumference, a risk factor for metabolic disease. Researchers assessed dietary intake using three unannounced 24-hour recall interviews during the six-month study period. They then calculated dietary glycemic index and dietary glycemic load based on the recall data.
The study found a statistically significant reduction in dietary glycemic load among participants who ate avocados daily. However, researchers did not find a significant difference in dietary glycemic index between the avocado group and the control group.
“Avocados are a nutrient-dense fruit that provides fiber and monounsaturated fat, which may help improve overall diet quality,” the researchers said in their report.
Previous reviews have also described avocados as supportive of heart health and weight management, according to NaturalNews.com.
Glycemic index measures how quickly a carbohydrate-containing food raises blood glucose compared with pure glucose, which has a glycemic index of 100. Dr. Michael T. Murray wrote in “Chronic Fatigue Syndrome” that the glycemic index ranges from about 20 for fructose and whole barley to about 98 for a baked potato. Murray also noted that the insulin response to carbohydrate-containing foods generally tracks with the blood sugar response.
Glycemic load builds on glycemic index by also accounting for how much carbohydrate is consumed. That makes it a broader measure of how a food or meal may affect blood sugar.
Richard David Feinman wrote in “The World Turned Upside Down: The Second Low-Carbohydrate Revolution” that the glycemic index concept recognizes that the effect of carbohydrate on blood glucose depends on more than the total amount of carbohydrate in a food.
Researchers said lower glycemic load diets have been associated with better blood sugar control and improved cardiometabolic health.
Fiber, which avocados provide in notable amounts, can help the body use sugar more effectively and support appetite and blood sugar regulation, according to Kris Carr in “Crazy Sexy Juice.”
The avocado group also consumed more dietary fiber, monounsaturated fat and plant protein than the control group, while carbohydrate intake as a share of total calories declined.
Because participants did not receive counseling to change the rest of their diets, researchers suggested that adding avocado may have naturally displaced some higher-carbohydrate foods, such as refined grains or sugary snacks.
Avocados are naturally low in sugar. An analysis published in the Journal of Food Composition and Analysis found that Hass avocados contain 1.0 gram of sugar per 100 grams, making them one of the lowest-sugar fruits.
Avocados also provide potassium, folate, vitamin E, lutein and zeaxanthin.
For people with Type 2 diabetes, focusing on fiber-rich vegetables that are low on the glycemic index scale may help with management, according to NaturalNews.com. William Davis wrote in “Undoctored” that net-carb calculation is not necessary for avocado, distinguishing it from many other fruits.
The findings add to previous research on avocado consumption and diet quality. A review commissioned by the Hass Avocado Board that cited 125 studies linked avocados to improved cholesterol levels, better gut health and reduced heart disease risk, according to NaturalNews.com.
The current trial focused specifically on dietary glycemic load.
Researchers noted that the study did not establish a causal relationship. The association was based on dietary recalls and statistical analysis.
Dr. Joel Fuhrman wrote in “The End of Heart Disease” that replacing saturated fat with high-glycemic carbohydrates does not reduce heart disease risk, emphasizing that carbohydrate quality matters.
The study authors said more research is needed to clarify how daily avocado intake may affect glycemic load, food choices and overall dietary patterns.
Source: Natural News
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