A six-month study published in Current Developments in Nutrition found that consuming one avocado a day was associated with a nearly 14-point reduction in the glycemic load of the diet.
How was the study conducted?
This was a secondary analysis of a larger study involving 1,008 adults with larger waist circumferences. Participants were divided into two groups: one group ate one large avocado per day (about 168 grams), while the other group limited their consumption to no more than two avocados per month. Both groups continued their normal diet and activity without additional nutritional counseling, while their food intake was monitored through 24-hour dietary recalls.
What did the study reveal?
After six months, the group that ate avocados daily had a 13.7-point decrease in glycemic load compared to the other group. Glycemic load is a measurement that shows how both the quality and quantity of carbohydrates in the diet can affect blood sugar levels.
A diet with a lower glycemic load is associated with better blood sugar control and a lower risk of some diseases, although researchers emphasize that there is not yet enough evidence to officially include it in dietary guidelines.
Participants who ate avocados daily consumed more fiber and healthy fats, less animal protein, and fewer calories from carbohydrates. These changes help lower the glycemic load. Avocados are rich in fiber, which slows down the digestion of carbohydrates and helps stabilize blood sugar after meals.
Study limitations
The study is a secondary analysis, so the results should be considered preliminary. All participants had abdominal obesity, so it is uncertain whether the results apply to the general population. Furthermore, the study was funded by an organization affiliated with the avocado industry, and the dietary data was based on self-reporting, which may introduce inaccuracies.
How can it be applied in everyday life?
Avocado is a very versatile food and contains about 14 grams of fiber. It can be consumed in a variety of ways:
Pressed on wholemeal bread for breakfast
Added to salads, grain bowls or lentil dishes
Mixed into smoothies or homemade sauces
As a spread for sandwiches or tortillas
One avocado per day has about 320 calories, so it is recommended to see it as a replacement for other fats in the diet, not as an addition to them.
