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Recent studies suggest that daily avocado consumption may improve dietary quality, but the effects on cardiometabolic health are still unclear.Angelica Gretzkaya/Getty Images
  • Poor diet quality increases the risk of cardiometabolic diseases.
  • Recent studies suggest that daily avocado consumption may improve overall diet quality, but the effects on cardiometabolic health are unclear.
  • Experts say a varied and balanced diet is the best way to support long-term health and longevity.

In the United States, many adults have poor diets and do not meet key dietary recommendations provided by the U.S. government. Dietary guidelines for Americans.

Poor diet quality is a major risk factor for cardiometabolic disease, increasing the risk of chronic health conditions such as: Major cause of death.

Finding ways to improve the diet quality of the general population is critical to promoting better health outcomes.

Now, a recent study from Penn State University analyzed the effects of a diet-based intervention, namely daily avocado intake, on diet quality and cardiometabolic risks.

The survey results are Current developments in nutritionfound that consuming one avocado daily for 26 weeks improved adherence to the American Dietary Guidelines in adults with abdominal obesity. However, changes in diet quality did not directly affect risk factors for cardiometabolic diseases.

This study was funded by the Avocado Nutrition Center.

In this 26-week, multicenter, randomized controlled trial, researchers studied 1,008 participants over the age of 25 who had abdominal obesity and typically consumed low amounts of avocado.

Participants were divided into two groups. One group was given one avocado (approximately 168 grams) each day and received instructions on how to incorporate it into their daily diet. The other (control) group was asked to limit their avocado intake to no more than two a month and maintain their normal eating habits; they received no dietary guidance.

Dietary quality was assessed through unannounced 24-hour recalls at various intervals during the study. Healthy Eating Index-2015 (HEI-2015) Measures adherence to dietary guidelines.

According to USDA classification, this clinical study considered one serving of avocado (half cup chopped or approximately 75 grams) as part of the total vegetable component of the HEI-2015 score.

Participants’ cardiometabolic disease risk factors (visceral fat content, liver fat fraction, C-reactive protein, metabolic syndrome criteria, body weight, BMI), insulin, VLDL cholesterol, total cholesterol to HDL cholesterol ratio, etc. Monitoring was also conducted to understand the effect of intake on these factors.

During the study, researchers found that those who consumed avocado daily had a 4.74 point increase in HEI-2015 scores that were “potentially clinically relevant” compared to a control group who consumed a regular diet. I discovered what I did.

This improvement was primarily due to increased total vegetable intake and a more favorable ratio of unsaturated to saturated fat, both of which were directly related to daily avocado intake.

Compared to a control group, those who consumed avocado daily showed no significant difference in their intake of saturated or polyunsaturated fat.

However, their intake of monounsaturated fatty acids (MUFA) increased by 13 grams per day, which was roughly equivalent to the MUFA content of the avocados they were fed (17 grams).

Although daily avocado consumption increased overall adherence to dietary guidelines, these dietary improvements did not result in significant changes in cardiometabolic disease risk factors over a 26-week period, the study found. The authors discovered.

the study They have consistently shown that improving diet quality over time leads to reduced risk of cardiometabolic disease and mortality.

The study authors proposed two explanations for why their findings were inconsistent with the scientific consensus on diet quality and disease risk.

First, the 26-week intervention period may have been too short to significantly alter these risk factors.

Second, study participants’ initial dietary scores were poor, slightly below average. Therefore, despite the marked improvement in diet quality, the follow-up diet score still received the lowest grade of ‘F’.

Therefore, it is unlikely that the overall diet quality was high enough to have a significant effect on cardiometabolic risk factors.

Alyssa Simpson, a registered dietitian and owner of Nutrition Resolution, who was not involved in the study, said the study’s open-label design, potential bias related to self-reported dietary intake, and limitations on generalizability. Restrictions have led to further restrictions.

Considering the methodology and nutritional composition of avocados, it is not surprising that avocado consumption was found to improve diet quality scores, especially in terms of total vegetable content and fatty acid content.

“Avocados are rich in monounsaturated fats, fiber, essential nutrients and phytochemicals that have health benefits,” said Claire Rifkin, R.D., who was not involved in the study. Ta.

Perhaps more interestingly, participants who ate a diet high in avocado had lower intakes of sodium, refined grains, and added sugars compared to those who continued with their usual eating patterns.

These changes suggest that avocados may have replaced some of the foods containing sodium, added sugars, and refined grains in the diet.

Professor Simpson said the substitution effect could lead to an “overall improvement in diet quality by increasing intake of nutritious foods rich in healthy fats and fibre, while reducing intake of low-nutritious processed foods.” “We will promote this,” he explained.

However, in this study, avocado consumption did not affect participants’ saturated fat intake. Additionally, avocados replaced small amounts of total protein, seafood, and plant protein components in the diet, but the effects were not investigated.

Long-term consumption of avocados may improve your lipid profile and help regulate blood sugar levels. cardiovascular disease risks and assistance diabetes prevention And so is the management team, Rifkin said.

These effects may be due to the high monounsaturated fat and dietary fiber content in avocados.

In general, most adults can benefit from a moderate amount of avocado in their daily diet.

But Mr Simpson said:[Promoting] Avocados as the only solution to improving dietary habits emphasizes the importance of nutritional diversity, availability, and affordability while ignoring environmental considerations and cultural food preferences. It may be overlooked. ”

Instead, aim to include a variety of nutrient-dense foods to promote a more sustainable and holistic approach, she said.

For those seeking nutritional alternatives to avocados, Simpson and Rifkin recommended incorporating various sources of healthy fats and fiber into their diets. Similar options include nuts and seeds such as:

Some people may need to limit their avocado intake.

While avocados are highly nutritious, they are also high in calories due to their high fat content.

People with health-related weight management goals should be careful with their portion size, as daily consumption of avocados can significantly increase caloric intake.

Additionally, people following the recommended low FODMAP diet to manage irritable bowel syndrome (IBS) symptoms may need to limit their avocado intake to small amounts.

People with gastrointestinal conditions, such as diverticulitis or ulcerative colitis, who need to limit dietary fiber during flare-ups may also need to manage their avocado intake according to their health care professional’s dietary recommendations.

long term improvement Improving the quality of your diet can significantly reduce your risk of chronic diseases such as obesity, heart disease, and type 2 diabetes, potentially increasing longer and disease free lifespan.

This study highlights the role that certain foods, such as avocado, can play in dietary improvement strategies.

According to Kyran Campbell, a registered dietitian who was not involved in the study,[a]Incorporating one specific healthy food is a good start to a healthy diet. ”

However, strategies to promote adherence to dietary guidelines, improve diet quality, and promote longevity may need to extend beyond specific food-based interventions.

“Relying on just one or a few foods may not provide enough nutritional diversity to reduce your risk of chronic disease or extend your lifespan. Reduce your risk of chronic disease A comprehensive dietary pattern that includes a wide range of nutritious foods is essential to living a long and healthy life.[y] life. “

— Claire Rifkin, Registered Dietitian

Campbell agreed, suggesting:[s]By working with a health care professional, such as a registered dietitian, you can develop a personalized healthy eating plan that is effective in the long term and includes a greater variety of healthy foods to meet dietary guidelines. ”

In addition to focusing on the quality of your diet personally, Rifkin emphasized the importance of addressing systemic factors such as:

  • Corporate marketing of unhealthy foods
  • Lack of government incentives for healthier options
  • food inequality and insecurity

Such a transition is critical to significantly and broadly improving diet quality and disease risk, and extending longevity across the population.

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