Fun all you want, but avocados are a mainstay of the millennial diet, and there are plenty of reasons why—a lot of reasons, actually. Celebrity dietitian and nutritional therapist Kim Shapira explains that unlike other sugar-laden members of the fruit family, avocados are extremely nutrient-dense. Beneath the slightly bumpy skin of a single avocado lies a rich buffet of healthy fats, protein, fiber and more that the body needs to thrive.
Avocados are also extremely versatile. It can be the main event for breakfast, lunch or dinner; It can be spread on toast, blended with chocolate mousse, or sliced over a salmon and grits bowl. Avocado can even be mixed into sauces and made into toppings (check out your favorite guacamole). Its relatively mild flavor is the perfect vehicle for toppings and seasonings, and a little salt goes a long way to make these shine.
Among plant-based foods, avocado stands out for providing healthy fats as well as fiber and potassium; This may explain why they are linked to such a wide range of health benefits. Here are eight ways avocados can help your health.
1. They May Reduce Your Risk of Type 2 Diabetes
“There are several thoughts on how avocados protect against diabetes,” explains Shapira. “The monounsaturated fats and fiber in avocados contribute to increased insulin sensitivity, which helps regulate blood sugar while also helping reduce inflammation, a factor associated with insulin resistance.” Research confirms this; A study published in the journal Nutrition Journal found an association between avocados and lower fasting blood sugar levels, lower fasting insulin, and lower incidence of type 2 diabetes.
In another study, 93 adults were advised to replace carbohydrates with avocados for 12 weeks, and by the end of the trial they reported improved glucose control, as well as reduced biomarkers of cardiometabolic risk, and healthier overall dietary patterns, including increased fiber and vegetable intake.
“Avocados are relatively low in carbohydrates and contain potassium and magnesium, two nutrients thought to be beneficial for glucose control and improve glucose tolerance, respectively,” says Kim Rose, RD, a dietitian in Sebring, Florida. Researchers say it’s difficult to pinpoint a single nutrient responsible for reduced cases of diabetes, but add that avocados seem to help overall.
2. Unsaturated Fats Are Good for Heart Health
High cholesterol levels are a potential cause of atherosclerosis (thickening or hardening of the arteries) and thus cardiac events such as heart attack and stroke.
Avocados can balance cholesterol through the healthy monounsaturated fats they contain, which “help reduce the amount of cholesterol and other fats in the blood,” explains Rose. For example, a systematic review and meta-analysis concluded that avocado consumption may reduce total cholesterol and LDL cholesterol levels in people with high cholesterol.
Shapira adds that the mineral potassium in avocados has been linked to the regulation of blood pressure.
“Avocados also contain phytosterols, a plant compound that competes with cholesterol absorption, further helping our heart,” she says.
Brookell White, RD, a dietitian at MyFitnessPal, recommends replacing some animal fats, mostly saturated fats, with ones from avocados if you eat meat. “Americans generally consume too much saturated fat, and overconsumption of saturated fat can increase the risk of heart disease,” he adds.
3. A Diet Rich in Avocados is Linked to a More Active Lifestyle
A study published in December 2023 American Journal of Preventive Medicine It found that avocado consumption was associated with a significant increase in physical activity in Hispanic and Latino participants.
The exact reason is unclear and more research is needed, but the researchers wrote that the results may be related to increased satiety and therefore energy levels thanks to the nutrient density of avocados. There is also some research that avocado is an effective anti-inflammatory in people with osteoarthritis, so pain management may contribute to increased movement.
Shapria adds that avocados complement an active lifestyle. “They help with energy, muscle function and recovery,” she says. “The combination of healthy fats, vitamins and minerals provides essential nutrients for our active bodies.”
4. Avocado is Great for Your Gut
A randomized controlled trial of adults with overweight or obesity found that those who ate an avocado at one meal a day had a higher presence of healthy gut microbes compared to the control group. The study was funded in part by the Hass Avocado Board.
Although more research on the subject is needed, it’s undeniable that avocados contain both soluble and insoluble fiber, which is crucial for gut health, says Rose. “Soluble fiber ferments in the gut and produces byproducts that help strengthen the intestinal barrier, improve gut function, and positively impact the entire body,” he adds.
Soluble fibers are also known as prebiotics, which nourish good bacteria (also known as probiotics) in the gut for a thriving environment. “A medium-sized avocado contains an average of 13 to 17 grams (g) of fiber,” says Shapira. “Fiber will also contribute to regular bowel movements and help prevent constipation.”
5. Avocados as a Regular Part of Your Diet May Help Lose Weight
The aforementioned fiber content of avocado is also ideal for weight loss because fiber, an indigestible nutrient, increases satiety. “Avocado’s combination of healthy fats and fiber increases feelings of fullness and reduces overall calorie intake,” says Shapira. A small study in 31 overweight or obese adults found that replacing carbohydrates in a high-carb meal with a calorie-equal amount of avocado increased feelings of fullness and hormones that regulate hunger.
Avocados can be calorie-dense, so portion control is important, but adding some avocado to a meal can help keep you full longer than other foods.
“Avocados also help improve metabolism by influencing the way our body stores and uses fat and helps reduce visceral fat, which is fat stored around the organs,” says Shapira. This point was demonstrated in a study that found avocado changed the distribution of belly fat in women with overweight or obesity.
6. Nutrients in Avocados Can Strengthen Your Brain
Studies have shown that a diet rich in avocados is associated with different types of brain benefits, including improved cognition (which may prevent Alzheimer’s disease) and relief of depression in older adults.
“Evidence shows a relationship between folate deficiency and depression,” says Rose. Folate is popular for maternal health, but it also helps deliver blood flow and therefore nutrients to the brain, which can affect mood. “Since the body does not produce folate, it is very important to get folate from foods such as avocados,” says Rose.
7. Nutrients in Avocados Can Give Your Skin a Glow
A balanced diet is as important for your skin as it is for the rest of your body. Avocados are full of healthy fats and antioxidants, both of which are linked to skin health. In one small study, UCLA researchers assigned 39 women to either consume one avocado per day or to a control group that ate an avocado-free diet for eight weeks. The results showed that those who ate avocado had noticeably firmer skin on their foreheads and improved skin elasticity. Although more research is needed, these results are promising.
Avocados are a good source of vitamins linked to skin health, including biotin and vitamin E.
8. Antioxidants in Avocados Are Linked to Sharper Vision
Avocados are also rich in antioxidants and the carotenoid lutein. “These free radical fighters are beneficial for eye health and may help with age-related macular degeneration,” says Shapira. Lutein is known to prevent or at least slow down the effects of eye aging.
A small study funded by the Hass Avocado Board found that adults age 50 and older who ate one fresh avocado a day saw a 25 percent increase in lutein levels in their eyes after six months. The study subjects also significantly improved their working memory and problem-solving skills.