Study Finds Daily Avocado Consumption Is Linked to Better Diet—Here’s Why

Researchers found that eating one whole avocado each day is associated with better diet quality. Avocado consumption had no effect on participants’ weight or belly fat, but it did help people reduce their sodium intake and eat more healthy fats, among other health benefits. For people looking to add more avocado to their diets, experts suggest adding them to salads, smoothies, desserts, sandwiches, and more. Avocados are high in fiber, healthy fats, and antioxidants, and are generally seen as a healthy addition to people’s diets. But can avocados still be good for you if you eat them regularly? Because of their high fat content and calories, some people shy away from eating avocados over fears that they could lead to weight gain, high cholesterol, or other health concerns. However, new research found that these concerns are likely unfounded. A study published in Current Developments in Nutrition in January found that when people with abdominal obesity ate one avocado per day for 26 weeks, they developed a higher-quality diet. After their six months of avocado-eating, subjects’ diets fell more in line with healthy eating patterns, such as those outlined in the Dietary Guidelines for Americans. “By improving people’s adherence to dietary guidelines, we can help to reduce their risk of developing…chronic conditions and prolong healthy life expectancy,” lead study author Kristina Petersen, PhD, associate professor of nutritional sciences at Penn State University, said in a press release. Here’s what experts had to say about the new research and why an avocado a day might be a good choice for creating a healthier diet. Dietary Changes from Eating an Avocado Every Day To design their study, Petersen and her colleagues at Penn State University divided 1,008 adults with abdominal obesity into two groups. One group was instructed to eat an entire avocado every day and continue their normal diet. The other group maintained their usual diet but were told to eat less than two avocados per month. No dietary counseling was provided, but researchers gave the first group avocado-based recipes and serving ideas. Originally, researchers weren’t necessarily focused on avocados’ effects on diet quality. In fact, “the original study was conducted to examine the effect of daily avocado intake on central obesity,” Petersen told Health. Intriguingly, though, after 26 weeks, the number on subjects’ scales didn’t significantly budge. “We saw no effect of avocado intake on belly fat or weight,” Petersen said. “This means avocado intake [does] not increase or decrease weight or belly fat.” Though eating an avocado every day didn’t appear to impact weight, a secondary analysis revealed that the practice did affect another important metric: diet quality. Subjects who ate an avocado daily showed improved diet quality, with increased intake of healthy fats and reduced sodium consumption. The findings suggest that incorporating avocados into daily diet may contribute to better overall diet quality, despite concerns about their calorie and fat content.