Fruit to eat 'once a day' to ward off cancer and lower blood sugar levels named in new study

Consuming an avocado each day could help reduce dietary glycemic load, according to research recently published in Current Developments in Nutrition.

The findings suggest this dietary addition may offer protective benefits against diabetes while potentially lowering the risk of certain cancers.

Glycemic load measures how particular quantities of food influence blood sugar levels. Diets featuring lower glycemic loads have been associated with diabetes prevention, decreased cancer risk, and reduced all-cause mortality.

The study, which analysed data from 961 participants, confirmed those eating a daily avocado experienced notably lower dietary glycemic load compared to those who did not.

The research drew upon data from the Habitual Diet and Avocado Trial, which split volunteers into two distinct groups over a six-month period.

One group was instructed to eat a large avocado daily, while the control group maintained their usual eating habits with a maximum of two avocados monthly.

All participants were aged 25 or above and had elevated waist circumference measurements. Beyond the avocado requirement, individuals were asked to continue their regular lifestyle and dietary patterns.

Researchers gathered information through three 24-hour dietary recalls, from which they calculated average daily glycemic index and glycemic load figures for each participant.

Emily Lantz, PhD, a nutritionist at UTMB who was not involved in the research, observed: "In this study, consuming a single avocado once a day lowered the overall glycemic load."

The study authors attribute the benefits partly to avocados' substantial fibre content, alongside their natural fat composition.

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Registered dietitian Karen Z. Berg, MS, CDN, offered additional insight to Medical News Today, saying: "Avocados are a nutrient-dense food and have many health benefits.

"They are high in calories, monounsaturated fats, and fibre. Avocados are very filling, so when people eat more avocados, they are likely eating less of other foods that are possibly less healthy. This could be why this study had such positive outcomes."

The Hass Avocado Board funded the research, although the organisation played no role in data collection or writing the study.

Researchers acknowledge several limitations warrant consideration. For example, the sample comprised 73 per cent women, half were white, and all participants were overweight or obese, meaning results should not be broadly generalised.

Dietary information was relied upon participant recall, which may introduce inaccuracies.

Lantz cautioned current evidence remains insufficient for low glycemic load foods to feature in national dietary recommendations.

Those wishing to incorporate more avocados into their meals should consult nutrition professionals for appropriate guidance on how this fruit might complement a balanced diet.