What diseases does avocado protect against?

According to experts, avocados can improve heart function and prevent type 2 diabetes.

A study published in the Journal of the Academy of Nutrition and Dietetics reports that the hugely popular fruit may reduce the risk of diabetes. To reach this conclusion, scientists studied a large sample of more than 28,000 adults of different ages (Mexican Health and Nutrition Study).

Researchers note that women who consumed avocados had a lower risk of developing diabetes. Specifically, women who ate avocados (30–38 grams per day) were significantly less likely to develop diabetes (even after adjusting for factors such as age, education level, body weight, and physical activity). However, although the study found a lower risk of diabetes in women who consumed avocados, There was no significant association among men.

Avocados may prevent the risk of developing type 2 diabetes due to their nutritional composition. The fruit is rich in monounsaturated fats, fiber, vitamins C, E, K and B-6, as well as nutrients such as riboflavin, niacin, folic acid, magnesium and potassium. They are also an excellent source of lutein, beta-carotene and omega-3 fatty acids.

Unlike most fruits, avocados are low in sugar and high in healthy fats and fiber, which help improve blood glucose control.

According to another scientific study, Avocado consumption was associated with lower fasting glucose and insulin levelsas well as a decrease in the incidence of type 2 diabetes.

Meanwhile Magnesium and potassium are two nutrients key to treating and preventing diabetes, and avocados have plenty of them.. Magnesium also promotes cardiovascular health by helping the body maintain normal heart rate and blood pressure levels. How to include fruit in your diet. Here are some ideas to get you started:

• Add avocado to your fruit smoothie.
• Add avocado slices to the salad.
• Enjoy a slice of toast with avocado and cottage cheese.
• Use as a spread on toast or sandwiches made with whole wheat flour.
• Add avocado slices to your omelet for a filling breakfast that's packed with nutrients and healthy fats.

If you're trying to reduce your risk of diabetes, it's a good idea to eat a well-balanced meal that includes protein, high-fiber carbohydrates, and healthy fats (like those found in avocados).

Nevertheless Before making any changes to your diet, it is important to consult your dietitianto develop a nutrition plan that meets your needs and health goals.

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