Posts Tagged “metabolic syndrome”
Prickly fruit may soon move out of niche status and into the spotlight as a potential aid to metabolic health, thanks to its unique nutrient and compound mix, according to new research.
The open-access journal Nutrients examines Opuntia ficus-indica, the cactus fruit commonly known as prickly pear, and its potential role in addressing metabolic syndrome, in a recent narrative review. The condition affects approximately 40 percent of Americans, according to US National Survey Data from 2023.
Metabolic syndrome includes conditions such as insulin resistance, high blood pressure, excess abdominal fat, and abnormal lipid levels, all of which increase the risk of cardiovascular disease and type 2 diabetes.
However, researchers warn that science has yet to catch up with the studies.
According to the review, prickly pears offer a particular combination of nutrients and phytochemicals that may be relevant to metabolic health. The fruit contains about 85 to 92 percent water, which contributes to its low calorie density, and provides between 0.1 and 0.18 ounces of dietary fiber per 3.5 ounces of fresh pulp. Much of that fiber is soluble, including mucilage and pectin.
Soluble fiber is associated with delayed gastric emptying and improved blood sugar control, which could have a positive impact on metabolic syndrome. The fruit also delivers micronutrients such as potassium, folate, calcium, and magnesium.
Beyond basic nutrition, prickly pears contain a range of phytochemicals, including flavonoids, phenolic acids, carotenoids, and betalains. Seeds, which are typically consumed along with the pulp, provide additional compounds, including polyunsaturated fatty acids and phytosterols.
Flavonoids and polyphenols, also found in the fruit, have been shown in experimental models to act as antioxidants and influence insulin signaling pathways. These compounds may also play a role in lipid metabolism by reducing fat synthesis and promoting fat oxidation.
Betalains, the pigments responsible for the fruit’s color, have demonstrated anti-inflammatory and antioxidant activity in preclinical studies. Researchers report that these compounds may help protect vascular cells and reduce liver fat accumulation in animal models.
While preclinical findings are consistent, human data are still scarce. Small-scale studies in healthy individuals have shown reductions in oxidative stress markers following prickly pear consumption, and researchers have confirmed that some key compounds are bioavailable at typical dietary intake levels.
However, the review notes that clinical trials involving individuals with metabolic syndrome are limited. Existing studies tend to include small sample sizes, short intervention periods, and inconsistent fruit preparations, making it difficult to determine efficacy.
In addition, amino acids such as arginine may support vascular function through nitric oxide production.
by Hass Avocado Board
Insulin and homocysteine levels were lower in the avocado group, as well as a significantly reduced incidence of metabolic syndrome, according to a study.
Homocysteine, when elevated, has been associated with an increased risk of cardiovascular disease. Metabolic syndrome is the name for a group of risk factors that raises the risk for heart disease and other health problems, such as diabetes and stroke. The analysis, Avocado Consumption by Adults is Associated with Better Nutrient Intake, Diet Intake, Diet Quality, and Some Measures of Adiposity: National Health and Nutrition Examination Survey, 2001 -2012 , was published in the journal Internal Medicine Review.
SUMMARY OF KEY FINDINGS:
- Compared to non-consumers, avocado consumers have:
- Higher intakes of dietary fiber, total fat, good fats (monounsaturated fatty acids and polyunsaturated fatty acids), vitamins E and C, folate, magnesium, copper and potassium.
- Lower intakes of total carbohydrates, added sugars and sodium.
- Avocado consumers have improved diet quality, as measured by the Healthy Eating Index-2010.
- Improved physiologic measures include:
- On average, avocado consumers weighed 7.5 lbs less, had a mean BMI of 1 unit less and 1.2 in. smaller waist circumference compared to non-consumers.
- Avocado consumers were 33% less likely to be overweight or obese and 32% less likely to have an elevated waist circumference compared to non-consumers.
- Incidence of metabolic syndrome was significantly reduced for avocado consumers.
The findings are based on avocado consumption and its association with nutrient and food group intake, diet quality, and health biomarkers assessed using a nationally representative sample of 29,684 adults (ages 19 years and older) participating in the 2001-2012 NHANES. Fresh avocado intake averaged a consumption of 76 grams per day (a little more than half of a medium Hass avocado) and was assessed by 24-hour dietary recalls. Diet quality was measured using the Healthy Eating Index-2010 (HEI-2010), which measured adherence to the 2010 Dietary Guidelines for Americans. The analysis was supported by the U.S. Department of Agriculture Children’s Nutrition Research Center and the Hass Avocado Board (HAB).
“These findings indicate incorporating avocados could be one way for Americans to meet the recommended fruit and vegetable intake and potentially improve physiologic measures,” said Nikki Ford, Hass Avocado Board Director of Nutrition. “As we fund additional clinical studies investigating the relationship between fresh avocado consumption and weight management and risk factors for cardiovascular disease and diabetes, we continue to encourage healthcare professionals to remain committed to recommending avocados as part of an overall healthy diet.”
About the Hass Avocado Board
The Hass Avocado Board (HAB) is an agriculture promotion group established in 2002 to promote the consumption of Hass Avocados in the United States. A 12-member board representing domestic producers and importers of Hass Avocados directs HAB’s promotion, research and information programs under supervision of the United States Department of Agriculture. Funding for HAB comes from Hass avocado producers and importers in the United States.