Key takeaways
- Most people get enough protein, but not enough healthy fats and fiber.
- How can you get more of these important nutrients? By eating avocados.
- The healthy fats and fiber in avocados help keep you fuller longer, help manage blood sugar and may help prevent type 2 diabetes.
- Not just toast and guac: Avocados are great for every meal, including breakfast and snacks. Find this summer snack: Avocado and Blueberry Chia Seed Pudding and more recipes at LoveOneToday.com/avocados.
Protein is making headlines, but the truth is that most people already get enough protein. So, what is missing? According to a recent report from the 2025 Dietary Guidelines Advisory Committee, 95% of Americans fall short of consuming the recommended amounts of fiber to promote health and reduce the risk of chronic disease. At the same time, many also eat too much saturated fat versus unsaturated fat.
Dietary fiber and healthy fats are key players in supporting overall metabolic health.
"Fiber and healthy fats are a powerful duo," said registered dietitian and Avocados - Love One Today spokesperson Marina Chaparro. "Together, these nutrients help you feel full longer, make meals more satisfying and can help steady your blood sugar."
Changing your eating habits to include more fiber and healthy fats can be easy. You can set and meet daily goals for eating more of these two key nutrients with one whole food — fresh avocado.
Scientists keep investigating the health benefits of avocado goodness. Avocados pull double duty by offering fiber and healthy fats in one nutrient-dense package, slowing digestion to help you feel fuller longer, which can offer weight management benefits, may help with type 2 diabetes management and play a role in blood sugar management. Additionally, if you're using a GLP-1, healthy avocados can help small meals feel more filling and satisfying while meeting your nutrient needs.
In fact, according to a study of more than 27,000 adults, supported by the Avocado Nutrition Center and published in the journal "Internal Medicine Review," people who ate just over half of an avocado per day weighed 7.5 pounds less, had smaller waist sizes and tended to have healthier overall eating habits, including higher intakes of fiber and healthy fats, compared to people who didn't eat avocados. While these findings are encouraging, they show an association, not cause and effect, and thus more research is needed to confirm these findings in other populations.
How avocados make it easy
There are so many ways to enjoy avocado throughout the day — from breakfast smoothies and chia puddings to satisfying snacks and dips, refreshing frozen treats and even baked goods. Creamy, delicious avocados can make it easy to hit your daily fiber and healthy fats goals.
"There are so many simple avocado recipes to add flavor, variety, nutrition and joy across the day," said Chaparro. "One new favorite for me is Avocado and Blueberry Chia Seed Pudding. One serving of this delicious pudding delivers healthy fats and contains half of the daily recommended amount of fiber. An easy, filling breakfast or snack!"
Are you ready to think beyond protein?
Remember, protein is important, but the nutrition gap is with fiber and healthy fats. One food that makes it easier to get both in each bite is avocados. They're a delicious addition to breakfasts, snacks and everyday meals. To discover more ways to incorporate avocados in your diet with easy recipes, head to LoveOneToday.com/avocados.
