As a superfood full of “healthy” fat, avocados are popular among health enthusiasts or those trying to support their overall well-being. According to a study published in Current Developments in Nutrition consuming one avocado per day may also help “improve overall diet quality.”

The study was led by a team of researchers from Pennsylvania State University’s Department of Nutritional Sciences. The team included Kristina Petersen, associate professor of Nutritional Sciences, and Penny Kris-Etherton, retired professor of Nutritional Sciences.

For the study, the research team investigated how food-based intervention, specifically one avocado per day, can affect overall diet quality. The findings are important because poor diet quality is a risk factor for many diseases, including heart disease.

Additionally, many American adults have poor diet quality and do not meet key dietary recommendations provided by the Dietary Guidelines for Americans.

A closer look at avocados and dietary habits

According to Petersen, avocados are a nutrient-dense food and they contain a lot of fiber and other important nutrients.

While conducting the study, the researchers tried to find out if the regular intake of avocadoes would result in “an increase in diet quality.

Petersen said previous observational research suggests that avocado consumers have higher diet quality compared to non-consumers. As a result, the research team developed the study to find out if “there is a causational link between avocado consumption and overall diet quality.”

Petersen explained that because only two percent of American adults are regular avocado consumers, the researchers tried to confirm if including avocados in someone’s daily diet could significantly increase their diet quality.

Before the study, researchers conducted phone interviews with participants. Interviews were also conducted throughout the study to find out what their dietary intake was like in the previous 24 hours.

The researchers also evaluated their diets using the Healthy Eating Index to measure how well they adhered to the Dietary Guidelines for Americans.

The researchers worked with 1,008 participants divided into two groups. One group continued with their usual diet and limited their avocado intake during the 26-week study. The second group incorporate one avocado a day into their diet.

Petersen said the participants who consumed one avocado per day “significantly increased their adherence to dietary guidelines.” This suggests that some strategies, like eating one avocado per day, “can help people follow dietary guidelines and improve the quality of their diets.” (Related: Latest EWG consumer’s guide reveals 2024’s DIRTY DOZEN and CLEAN FIFTEEN.)

In the study, the researchers classified avocados as a vegetable and they observed an increase in vegetable consumption attributed to the avocado intake.

Some participants also used avocados to replace some unhealthier options. Petersen warned that having poor diet quality significantly increases one’s risk for conditions like heart disease, kidney disease, Type 2 diabetes and other preventable diseases.

She advised that improving people’s adherence to dietary guidelines is an effective way of helping reduce their risk of developing chronic conditions and “prolong healthy life expectancy.”

Petersen has conducted similar studies about the impact of food-based interventions, including the link between pistachios and diet quality. However, she added that more research is needed to find out what other food-based strategies can be used to improve people’s adherence to dietary guidelines.

Healthy ways to incorporate avocados into a balanced diet

Avocados can easily be incorporated into diets through making green smoothies or adding them to scrambled eggs. Avocados can also be used as a substitute for dips like mayo and sour cream. Here are some tips on how to incorporate an avocado into nutritious meals:

Seasoned

Keep things simple by sprinkling avocados with a bit of salt and pepper. Other flavorful seasonings to try include balsamic vinegar, cayenne pepper, lemon juice or paprika.

Cut an avocado into chunks and add your preferred seasonings and spices before serving.

On toast

Start the day with avocado on toast, a healthier substitute for regular spreads like butter and margarine. Avocado can also be pureed as a spread on toast and sandwiches for a more nutritious meal.

In salads

Studies also suggest that the extra calories from fat and fiber in avocados may help keep people fuller for longer. This can then help reduce calorie intake at subsequent meals.

Because salads can be light in calories, adding avocados can make them a more filling meal.

In soups

Avocados can be used as the main ingredient in avocado soup. Chunks of the superfruit can also be added into other soups.

Go to Fruits.news for more stories about avocados and other nutritious fruits that should be part of a balanced diet.

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