An avocado a day keeps the doctor away: Research links consumption to improved diet

26 Mar 2024 --- Daily avocado consumption could be the key to improving the overall quality of a diet, suggests a new study conducted at Penn State University, US. The study confirms a link between eating avocados and adherence to dietary recommendations, which is vital to overall well-being and health.

“Avocados are a nutrient-dense food, containing a lot of fiber and other important nutrients. We wanted to see if regular intake of this food would lead to an increase in diet quality,” says Kristina Petersen, study lead and an associate professor of nutritional sciences at Penn State University.

“Previous observational research suggests avocado consumers have higher diet quality than non-consumers. So, we developed this study to determine if there is a causational link between avocado consumption and overall diet quality.” 

The participants were US adults over 25 with abdominal obesity. Half were provided with one avocado per day during a period of 26 weeks, while the other half — the control group — maintained their usual diet. The group which increased its avocado intake improved its adherence to the Dietary Guidelines for Americans.

Improved diet and health
The aim of the study, published in Current Developments in Nutrition, was to determine the changes in dietary patterns according to the Healthy Eating Index (HEI–2015) after a food-based intervention and the association between HEI–2015 change and effects on cardiometabolic outcomes. The research was supported by the Avocado Nutrition Center.

“We found that the participants who had an avocado per day significantly increased their adherence to dietary guidelines,” Petersen comments. “This suggests that strategies, like eating one avocado per day, can help people follow dietary guidelines and improve the quality of their diets.”

Participants were using avocados as a substitute for foods higher in refined grains and sodium.Previous studies also found a link between daily avocado consumption and reduced deeper visceral abdominal fat among women. 

“We determined that participants were using avocados as a substitute for some foods higher in refined grains and sodium,” Petersen says. “In our study, we classified avocados as a vegetable and did see an increase in vegetable consumption attributed to the avocado intake, but also participants used the avocados to replace some unhealthier options.”

Peterson points out that poor diet habits pose a substantial risk for conditions like heart disease, type 2 diabetes, kidney disease and a number of other diseases that can be prevented through the use of Food as Medicine.

“By improving people’s adherence to dietary guidelines, we can help to reduce their risk of developing these chronic conditions and prolong healthy life expectancy,” she continues.

Another study on avocado consumption has suggested that it could also play a positive role in mental health, especially in anxiety alleviation. 

“In studies like this one, we are able to determine food-based ways to improve diet quality, but behavioral strategies are also needed to help people adhere to dietary guidelines and reduce their risk of chronic disease,” Petersen concludes.

By Milana Nikolova