Eating one particular fruit could reduce your risk of type 2 diabetes, study shows

A certain fruit may be able to reduce your risk of developing type 2 diabetes, research has suggested.

Diabetes UK says 4.3 million people have been diagnosed with either type 1 or type 2 of the condition — and an estimated 850,000 more are unaware they even have it. But there are many things we can do to keep it at bay, such as maintaining a healthy diet, taking plenty of exercise, cutting down on smoking and limiting our alcohol intake.

Now, a recent study has shown that avocados could slash your risk of type 2 diabetes. Data analysed from more than 6,000 adults aged 45 to 84, revealed a potential link between eating the popular breakfast fruit and a reduced risk of type 2 diabetes – particularly in those displaying an ‘avocado intake biomarker’ in their blood. Published in The Journal of Nutrition, the findings suggest that our metabolic processes may play a significant role in influencing our overall health.

In the analysis of 6,224 older adults, researchers focused on the correlation between avocado intake, fasting blood sugar, and insulin levels. Specifically, they examined avocado-specific ‘metabolites’ (a substance produced during metabolism) in the blood, which show up when someone has eaten an avocado. The results suggested the fruit might positively influence blood sugar balance for certain individuals, though not necessarily for everyone, reports the Mirror.

This study aligns with prior research emphasising the positive impact of avocados on type 2 diabetes risk. Earlier this year, a study conducted at Baylor College of Medicine explored the relationship between eating avocados and the likelihood of developing diabetes. Dr Alexis Wood, assistant professor of paediatrics-nutrition, expressed interest in identifying easily accessible and popular foods to incorporate into diets for managing and preventing type 2 diabetes.

Published in the Journal of Diabetes Mellitus, the Baylor study used existing data from a large population of Hispanic adults in the United States. Participants were categorised as avocado consumers or non-consumers based on reported dietary habits over two typical days.

The research found a 20% reduction in the risk of developing type 2 diabetes over a six-year period among those who munched on avocados. Additionally, the fruit was associated with positive effects on weight loss and cholesterol levels, attributed to the presence of monounsaturated fats that contribute to prolonged feelings of fullness and help maintain healthy HDL cholesterol while reducing LDL cholesterol levels in the bloodstream.

More information about diabetes can be found on the NHS website here.

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