Advocating the Avocado

Avocados contain monounsaturated fatty acids (MUFA) dietary fiber, essential nutrients and phytochemicals. An analysis of data from the National Health and Nutrition Examination Survey (NHANES) 2001-2008 data, involving 17,567 U.S. adults ages 19 years and older, reveals that people who consume avocados more closely adhere to the Dietary Guidelines for Americans than those who did not eat avocados, as measured by the Healthy Eating Index (HEI).  An average daily consumption of one-half of a medium sized avocado (70.1 +/- 5.4 g/day) correlated with significantly higher levels of 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. As well, avocado consumers 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.  These consumption trends translated into physiologic benefits, such as: avocado consumers had significantly lower body mass index (BMI) values than non-consumers; avocado consumers had significantly smaller waist circumference measures than non-consumers (an average of 4 cm smaller, and avocado consumers had significantly higher HDL (“good”) cholesterol levels. Importantly, the study found that avocado consumers had a 50% lower odds ratio for metabolic syndrome compared to non-consumers.