Daily avocado consumption was associated with a decrease in visceral fat among women.1
Study Suggests a Role for Avocados in Weight Management
Research Summary
- Daily avocado intake decreased visceral adipose tissue (VAT) and the ratio of VAT to subcutaneous fat among women.
- Among men, there were no changes in abdominal fat.
- Oral glucose tolerance was not affected by the avocado.
In a clinical study of 105 adults with overweight or obesity, researchers studied whether eating a daily meal with one avocado would alter body fat distribution compared to not consuming avocado with the same meal for 12 weeks. The Avocado Nutrition Center funded the study, and although more research is needed to generalize the results to all people, the findings suggest avocados may beneficially alter belly fat.
Download the fact sheet to learn more about the growing body of evidence suggesting avocado’s role in weight management.
Meal Plan Inspiration for Your Clients
Easy Ways to Add Fresh Avocados
Healthy eating patterns associated with better weight management include more fruits, vegetables, and unsaturated fats than most people eat. Avocados are a fruit and contribute 6 grams of unsaturated fats.
While there is no one-size-fits-all approach to dietary patterns for weight management, this resource offers simple ways to help clients incorporate nutrient-dense foods like avocados into their daily routines.
Recipes That Reinforce Reasons to Love Avocados
Fiber-containing foods like avocados help provide a feeling of fullness but with fewer calories. Share these recipes with clients to help them discover easy, delicious ways to boost their fiber intake and support healthy eating habits.
Quick Ways to Start the Conversation
The Dietary Guidelines for Americans recommends small shifts in food choices toward healthier eating patterns. From fact sheets to how-to guides, Avocados – Love One Today has resources to help your clients make meaningful, manageable changes that support their individual health goals.
Use these handouts to partner with clients and put healthy habits into action, such as replacing high-calorie snacks with nutrient-dense foods, like avocados.
Weight Management Toolkit
Support personalized client care with ready-made resources that highlight avocados’ role in weight management and empower clients to make informed, healthy choices.
The Weight Management Toolkit includes:
- Research on avocados and belly fat
- Tips to put the practice of mindful eating into action
- Simple swaps to cut calories
- Recipes to satisfy hunger
Takeaways Worth Talking About
The Avocado Nutrition Center supported research to understand better the relationship between eating avocado and weight management. Findings from these studies suggest the weight management benefits of eating avocados.
In one study, daily avocado intake decreased women’s VAT and the ratio of VAT to subQ fat.2
Another study found that regularly eating avocados is linked to a lower risk of having overweight or obesity.3
And yet another study showed that avocado consumers were 33% less likely to have overweight or obesity and 32% less likely to have an elevated waist circumference than non-consumers.4
2 The Avocado Nutrition Center funded the study, and although more research is needed to generalize the results to all people, the findings suggest avocados may beneficially alter belly fat.
3 In a study of 55,000 adults who follow the Seventh-Day-Adventist lifestyle, researchers found that regularly eating avocados is linked to a lower risk of becoming overweight or obese. Although this studies’ findings cannot be considered causal, and more studies are needed, the data suggests a role for avocados in weight management. Study: Heskey C, et al. “Avocado Intake, and Longitudinal Weight and Body Mass Index Changes in an Adult Cohort.” Nutrients. 2019.3. L. Zhu, Y. et al. “Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial.” Nutrients. 2019.
4 In a study of 29,000 adults who on average consumed slightly more than half of a medium avocado per day, found that avocado consumers were 33% less likely to be overweight or obese and 32% less likely to have an elevated waist circumference than non-consumers. Although this studies’ findings cannot be considered causal, and more studies are needed, the data suggests a role for avocados in weight management. Study: Fulgoni VL, et al. “Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008.” Nutrition Journal. 2013.5. Heskey C, K., et al. “Avocado Intake, and Longitudinal Weight and Body Mass Index Changes in an Adult Cohort.” Nutrients. 2019.
Additional Resources Offer More Science-Based Evidence
From nutrition research to expert discussions, Love One Today offers a range of complimentary resources on how to support your clients with a balanced approach to weight management
