Avocados have long been celebrated as a healthful fruit, with Americans consuming more than eight pounds per person annually. But now, new research shows that adding an avocado to your daily diet could lead to healthier eating habits in other areas too.
A recent study, published in Current Developments in Nutrition, followed over 1,000 adults with obesity. For 26 weeks, one group added an avocado to their daily meals, while the other group continued their usual eating habits. The results were surprising. The avocado-eating group experienced improvements in their overall diet quality. They consumed more vegetables and made healthier choices by reducing sodium, refined grains, and added sugars in their diets.
Kristina Petersen, PhD, lead author of the study and associate professor at Penn State, emphasized the importance of improving diet quality to reduce the risk of chronic diseases such as heart disease, which remains the leading cause of death worldwide. “In the U.S., diet quality is poor across all age groups,” she said, “and improving it can help reduce the risk of diet-related diseases.”
So, how does eating an avocado a day lead to these positive dietary changes? Nutrition experts suggest that the fruit’s nutrient-rich profile, including healthy fats and fiber, may help people feel fuller and reduce cravings for unhealthy foods like junk food. Jessica Cording, RD, author of The Little Book of Game-Changers, explained, “Avocados are a great source of healthy fats and fiber, which can help you feel satisfied and prevent overeating.”
Avocados also pair naturally with other healthful foods like whole grains, salads, and lean proteins. According to Cording, this combination encourages individuals to make better food choices, further boosting their overall diet quality.
Beyond improving diet quality, avocados have other notable health benefits. Packed with fiber, potassium, magnesium, and healthy fats, they contribute to better cholesterol levels, lower body weight, and reduced risk of metabolic syndrome. A study published in the Journal of the American Heart Association found that those who ate avocados regularly had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease.
While avocados are nutrient-dense, dietitians recommend moderation. With about 225 calories in a medium-sized avocado, it’s important to be mindful of portion sizes, especially for those watching their calorie intake. A typical serving size is about one-third of a medium avocado.
Overall, incorporating an avocado into your daily routine could be a simple and effective way to enhance your diet quality and support your overall health.
Read more:
- Stay Healthy On Keto: The 5 Best Multivitamins For Women
- The Best Vegetarian Diet For Expecting Mothers: A Complete Guide To Pregnancy Nutrition
- Essential Weight Loss Tips For Men Over 60: Diet And Exercise Plans
