Podcast Episode 164: Avocados, Satiety and Mindful Eating in Diabetes – Erin Palinski-Wade

Nov 17, 2020

Disclosure: This episode is sponsored by Fresh Avocados – Love One Today® and we thank them for their support of the podcast. Love One Today® is a science-based food and wellness education program that encourages Americans to include fresh Hass avocados in everyday healthy eating plans to help increase fruit and vegetable intake and as a delicious, heart healthy, whole food source of fiber and naturally good fats. Erin Palinski-Wade, RD, CDE, LDN, CPT is a spokesperson for Fresh Avocados – Love One Today®.


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A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Avocado Fruit on Postprandial Markers of Cardio-metabolic Risk: A Randomized Controlled Dose Response Trial in Overweight and Obese Men and Women – published in the journal Nutrients in September 2018

Compared to the control meal with no avocado, participants who ate either a half or a whole avocado showed reduced postprandial glycemia, including reduced peak glucose and insulin concentrations, along with increased vasorelaxation.”

Diet has a significant role in disease development and protection, particularly when it comes to certain diseases like diabetes. More recently, the quality of carbohydrates and fats has been examined more closely for their impact on health. Epidemiologic studies have revealed that consumption of refined carbohydrate-containing diets and/or diets high in saturated fat may be associated with increased prevalence of type 2 diabetes and risk for coronary heart disease. More specifically, diets containing excessive amounts of refined carbohydrates and saturated fats are considered risk factors in developing metabolic and glycemic disturbances making these nutrients targets for control. Dietary patterns emphasizing certain nutrients, such as monounsaturated fats (MUFA), while decreasing other components, such as saturated fats or refined, readily digestible carbohydrates, may have favorable effects on cardio-metabolic health. Fresh avocados are a distinctive fruit characterized by their nutrient profile that includes MUFA, dietary fiber and several essential micronutrients and bioactive phytochemicals. The aim of this study was to investigate the strategy of incorporating fresh avocados into a breakfast meal (replacing mainly carbohydrates with fat by adding unsaturated fats from avocados) on postprandial markers of metabolic and vascular health. Researchers looked at changes in glycemic indices along with changes in markers of endothelial function, inflammation and oxidative stress/damage – each having a role in cardiometabolic health.

The trial was a single-center, randomized, controlled, 3-arm, 6 h postprandial, crossover study. Participants included 31 overweight/obese adults between 25-60 years old, with BMI between 25-35 kg/m2 and with elevated fasting glucose and insulin concentrations. There were three different energy-matched breakfast meals: one containing no avocado (control), one containing a half and one containing a whole fresh Hass avocado. Participants came to the laboratory on three separate occasions and consumed each meal once based on a randomly assigned sequence.


Tune in to this episode to learn about:

  • The potential role of fresh avocados in cardiometabolic health and glycemic management in overweight or obese adults
  • Why nutrient-dense foods like fresh avocados are a good choice for people with diabetes
  • The potential benefits of nutrient combinations such as fat and fiber on satiety
  • Dietary habits and other lifestyle factors known to impact diabetes that may improve with mindful eating
  • Strategies for incorporating mindful eating into diabetes management

Incorporating fresh avocados may add to the nutrient diversity of the diet, while potentially offering important cardiometabolic benefits relevant to diabetes and weight management.”

As with all research, there are limitations to consider. This was an acute postprandial study that allows for understanding effects of nutritional factors during metabolism. This provides valuable insight, however the study design does not allow for drawing conclusions on long-term effects or generalizing to all populations, which will require follow-up studies. There is a need to further understand the race/ethnic disparity in diet therapy and how results might vary as well.


Erin Palinski-Wade, RD, CDE, LDN, CPT

Erin Palinski-Wade

Erin Palinski-Wade, RD, CDE, LDN, CPT is a nationally recognized nutrition, diabetes and fitness expert and the founder and owner of Vernon Nutrition Center, LLC, a nutrition counseling group focused in the areas of weight management, diabetes, cardiovascular disease, gut health, sports nutrition, and general wellness. She has contributed her expertise to media outlets such as The Dr. Oz Show, The Doctors, The Early Show, Fox News, Food Network, and MSNBC. She frequently serves as a media spokesperson, nutrition consultant and speaker.

Erin is the author of multiple publications including the 2 Day Diabetes Diet, Belly Fat Diet for Dummies, and Walking Off The Weight For Dummies. She is also a regular contributor to publications including Diabetes Forecast, Diabetes Self-Management Magazine and EverydayHealth.com. As a mom of three young children, she shares real life nutrition advice on her blog and YouTube Channel: Healthy Mom, Happy Family.

Avocados are essentially the only healthy fruit with good fats, so eating avocados is a convenient and delicious way to help people meet the Dietary Guidelines for Americans’ recommendations to shift from eating saturated fat to enjoying unsaturated fats to help reduce LDL blood cholesterol levels.”


Study overview | Published study – Avocado Fruit on Postprandial Markers of Cardio-metabolic Risk: A Randomized Controlled Dose Response Trial in Overweight and Obese Men and Women – published in the journal Nutrients – September 2018

Fresh Avocados – Love One Today® | Website | Facebook | Twitter | Pinterest | Instagram | YouTube | LinkedIn

Erin Palinski-Wade Website | Facebook | Instagram | Pinterest | Twitter


Related Posts:

Avocados, Antioxidant Potential and Heart Health – Patricia Bannan

Avocados & Cognition in Adults with Overweight/Obesity – Podcast Episode #158 with Marisa Moore

Avocados, Weight Loss & The Gut Microbiome – Podcast Episode #150 with Marisa Moore




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Music by Dave Birk

Produced by JAG in Detroit Podcasts


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