But what if we turned the question around? Instead of asking what to take off the plate, what if we asked what we could add?

That’s exactly the kind of question new research on avocados is starting to explore.

So, what happened when they added an avo?

Researchers in the US followed almost 1 000 adults with a larger waist circumference (a group known to have an increased risk of type 2 diabetes and heart disease). Half of the participants were asked to eat one large avocado every day for six months, while the other half continued with their usual eating habits. There was no complicated diet plan or list of foods to avoid. They simply added an avocado to their usual routine.

And here’s where things got interesting. Over the six months, the people eating an avocado a day had a lower overall dietary glycaemic load than those in the comparison group. The glycaemic load gives us an idea of the overall blood-glucose impact of the carbohydrate in your diet, taking into account both how quickly the carbohydrate raises blood glucose and how much of it you eat. In simple terms, it looks at both the “speed” and the “amount” of carbohydrate coming onto your plate. Added to this, the avocado group also saw their fibre intake increase substantially, from around 18 g to 28 g per day.

But perhaps the most interesting part wasn’t simply the avocado itself: it was what happened to the rest of the plate. When avocado was added to the diet, participants tended to eat less carbohydrate from other foods, as well as less red and processed meat. These are all positive nutrition tweaks and shifts towards a more balanced, nutrient-rich eating pattern that can be helpful when managing diabetes.

So, rather than thinking about an avocado as just another food to add, it may be more useful to think about what it can replace.

Add an avo. Change the plate?

This is where the research gets really interesting for everyday eating. While avocados are packed with nutrients and healthy fats, they are also energy-dense. So, the idea isn’t necessarily to pile avocado on top of everything else, but to use it as a delicious swap for some less nutrient-dense foods.

“As dietitians, we spend so much time telling people living with diabetes what to cut out. But healthy eating doesn’t have to be all about restriction. The better approach is to ask… what can we add?” says registered dietitian Dr Monique Piderit. “An avo brings fibre and heart-healthy monounsaturated fats to the plate, and when it replaces some of the refined or highly processed carbohydrates, you’re not just adding food: you’re giving the whole plate a little boost.”

A little more avo, a little more goodness!

At the end of the day, it’s not about putting one food on a pedestal. It’s about building a better-balanced plate – and avocados can be a delicious, creamy and nutritious way to do just that. So, instead of always asking “What should I cut out?”, perhaps it’s time to ask, “What can I add?”

Here’s to adding a little more avo, a little more goodness, and a lot more deliciousness to the plate.

Try this Tangy Avocado 3-Bean Salad – a delicious combination of avocado, legumes and vegetables, providing fibre, plant protein and predominantly unsaturated fats.

For recipes and inspiration, visit www.avocado.co.za

Tangy Avocado 3-Bean Salad

Serves 6

Preparation time: 25 minutes and marinating

Cooking time: 5 minutes

Ingredients:

For the dressing

• 1 garlic clove, crushed
• Zest and juice of 1 lemon
• 60 ml (¼ cup) avocado or olive oil
• 45 ml (3 tbsp) chutney
• Salt and pepper

For the salad

• 400 g tin three-bean mix, drained and rinsed
• 400 g tin  butter beans, drained and rinsed
• ½ red onion, thinly sliced
• Handful fine green beans, blanched
• 1½ avocados, sliced
• Handful parsley and/or mint, chopped

Method:

1. For the dressing, combine all the ingredients. Season with salt and pepper.
2. For the salad, combine the three-bean mix and butter beans. Toss through the dressing. Allow to stand for at least 1 hour to marinate.
3. Just before serving, toss through the onion, green beans, avocado and parsley/mint. Season with salt and pepper.