In the US, a new analysis of National Health and Nutrition Examination Survey (NHANES) data has compared avocado consumers to non-consumers and found that consuming the fruit may be associated with an overall better diet, higher intake of essential nutrients, lower body weight, lower Body Mass Index (BMI) and smaller waist circumference.
According to the study, Insulin and homocysteine levels were lower in the avocado group, as well as a significantly reduced incidence of metabolic syndrome. Homocysteine, when elevated, has been associated with an increased risk of cardiovascular disease.
Key findings of the study included the fact that, compared to non-consumers, avocado consumers have higher intakes of dietary fibre, total fat, good fats (monounsaturated fatty acids and polyunsaturated fatty acids), vitamins E and C, folate, magnesium, copper and potassium; lower intakes of total carbohydrates, added sugars and sodium; improved diet quality; lower weight and BMI; and lower chances of being overweight or obese.
The findings are based on avocado consumption and its association with nutrient and food group intake, diet quality, and health biomarkers assessed using a nationally representative sample of 29,684 adults (ages 19 years and older) participating in the 2001-2012 NHANES.
Fresh avocado intake averaged a consumption of 76g per day (a little more than half of a medium hass avocado) and was assessed by 24-hour dietary recalls.
“These findings indicate incorporating avocados could be one way for Americans to meet the recommended fruit and vegetable intake and potentially improve physiologic measures,” said Nikki Ford, hass avocado board director of nutrition. “As we fund additional clinical studies investigating the relationship between fresh avocado consumption and weight management and risk factors for cardiovascular disease and diabetes, we continue to encourage healthcare professionals to remain committed to recommending avocados as part of an overall healthy diet.”