A new analysis of data from the Centers for Disease Control and Prevention (CDC), indicates that consuming avocados may be associated with better diet quality and nutrient intake level, lower intake of added sugars, lower body weight, BMI and waist circumferences, higher "good cholesterol" levels and lower metabolic syndrome risk.
Specifically, the survey data revealed that the 347 adults (50% female) who consumed avocados in any amount during a 24-hour dietary recording period had several significantly better nutrient intake levels and more positive health indicators than those who did not consume avocados.
Among the avocado consumers, average daily consumption was about one half of a medium sized avocado.
Overall energy and nutrient Intakes
- According to the study, avocado consumers had significantly higher intakes of certain important nutrients including 36% more dietary fiber, 23% more vitamin E, 13% more magnesium, 16% more potassium and 48% more vitamin K than non-consumers.
- Avocado consumers also had significantly higher intakes of "good" fats (18% more monounsaturated and 12% more polyunsaturated) and total fats (11% more) than non-consumers, although average caloric intake of both groups was the same.
- Avocado consumers and non-consumers had similar intakes of sodium.
Health measures
- Avocado consumers had significantly lower BMI values than non-consumers.
- Avocado consumers had significantly smaller waist circumference measures than non-consumers (an average of 4 cm smaller).
- Avocado consumers weighed significantly less than non-consumers (an average of 7.5 pounds less).
- Avocado consumers had significantly higher HDL ("good") cholesterol levels.
- Avocado consumers had a 50% lower risk of metabolic syndrome compared to non-consumers. Metabolic syndrome is a name given to a group of risk factors which, when they occur together, increase the risk for coronary artery disease, stroke and type 2 diabetes.
While this study doesn't provide cause and effect evidence between avocado consumption and improvements in diet quality, the findings do suggest an interesting link between eating avocados and better nutrient intakes and other positive outcomes.
Source: Nutrition Journal, January 2013
All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.