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Avocados Change Belly Fat Distribution in Women

According to a recent study from the University of Illinois Urbana-Champaign and coworkers, eating one avocado every day may help women’s abdominal fat distribute in a healthier way.

avocados belly fat distribution

A daily avocado may help shift belly fat in women, according to a recent study.

A 12-week randomized controlled experiment fed 105 overweight and obese people one meal daily. Avocado-eating women lost visceral belly fat.

Journal of Nutrition published the study led by Naiman Khan, an Illinois professor of kinesiology and community health (Khan et al., 2021).

“We wanted to know how consuming avocados affects body fat storage, not weight loss. Khan says fat distribution affects health.

Subcutaneous fat accumulates immediately under the skin, while visceral fat surrounds the internal organs. Diabetes risk is increased in people with more visceral fat. We wanted to know if avocado-eating affected the ratio of subcutaneous to visceral fat.

Two groups formed. One group ate meals with fresh avocado, whereas the other ate nearly identical meals without avocado.

At the beginning and conclusion of 12 weeks, researchers assessed belly fat and glucose tolerance, a metabolic and diabetes marker.

Female participants who ate an avocado a day reduced visceral abdominal fat, the hard-to-target fat linked with increased risk, and reduced the proportion of visceral fat to subcutaneous fat, implying a redistribution of fat away from the organs. Male fat distribution didn’t change, and neither gender’s glucose tolerance improved.

“While daily avocado consumption did not change glucose tolerance, we observed that a dietary pattern that includes an avocado every day impacted how individuals store body fat,” Khan added. “Dietary interventions can affect fat distribution. Learning that the benefits were only seen in females suggests sex may affect dietary intervention responses.

The researchers intend to undertake a follow-up study that gives participants all their daily meals and looks at other gut health and physical health markers to gain a complete picture of the metabolic consequences of avocado consumption and assess if the difference between the sexes stays.

“Our research sheds insight on the effects of daily avocado consumption on fat distribution across genders,” said study coauthor Richard Mackenzie, a professor of human metabolism at the University of Roehampton in London.

By expanding our research, we’ll know which types of people might benefit most from eating avocados and how to lower fat accumulation and diabetes risk, Mackenzie said.

Avocado is a fruit that is high in healthy fats. In a study published in the journal Obesity, researchers found that obese women who switched to a high-fat avocado diet for eight weeks lost more weight and body fat around their abdominal area than those on a low-fat diet. They also had smaller reductions in both the size and number of fat cells around their abdominal area. according to study authors, the findings suggest replacing low-fat foods with high-fat avocado can help to reduce belly fat.

Related Publication

Khan, N. A., C. G. Edwards, et al. (2021), “Avocado Consumption, Abdominal Adiposity, and Oral Glucose Tolerance Among Persons with Overweight and Obesity.” The Journal of Nutrition 151(9): 2513-2521.

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