Study analysis · Nutrition Journal · 2013
A half avocado at lunch boosted relative satisfaction by 23%—but the extra 112 calories might be the real MVP.
Scientists gave overweight adults lunch with or without half an avocado. The avocado group felt more satisfied and less like eating, but the avocado also added 112 extra calories, so we can't be sure it was the avocado itself.
Overview
What the study found
The study in plain English — the bottom line, every takeaway we extracted, and what to do with them.
In simple terms
This study is like a fair test where people randomly got different lunches, so we can be more confident that the avocado made a difference in how full they felt for a few hours. But it only included 26 people and did not check if they lost weight, so we cannot say avocado causes weight loss or long-term health benefits.
What’s the bottom line?
Researchers gave overweight adults three different lunches: one without avocado, one with avocado added, and one where avocado replaced other foods to keep calories the same. They then asked how satisfied and hungry people felt, measured blood sugar and insulin, and watched how much people ate later.
How strong is this study?
The study was well-controlled because the same people tried all meals and the meals were made to look and taste similar. But it was small, people could probably tell which lunch had avocado, and the avocado lunch had extra calories, so the results are interesting but not the final word.
40 / 100
- COI disclosure+40/40
- Data availabilitydata not shared
- Code availabilitycode not shared
71 / 100
- Randomization+20/20
- Blinding+9/15
- Control group+15/15
- Sample size (n=26)+2.4/20
- Follow-up+10/10
100 / 100
77 / 100
- P-values+15/15
- Effect size+20/20
- Confidence intervals+15/15
- Pre-registrationnot pre-registered
Each component is scored out of 100 and then capped by the study design — a case series cannot reach the ceiling a randomised trial can, however well it is reported.
Where it sits
RCT reviewsReviews of RCTs (Meta-analyses)
Max 100Randomized TrialsRandomized Trials
Max 90Reviews of Cohort StudiesReviews of Cohort Studies
Max 85Cohort StudiesCohort Studies
Max 72Reviews of Case-Control StudiesReviews of Case-Control Studies
Max 63Case-Control StudiesCase-Control Studies
Max 58Cross-Sectional & Case SeriesCross-Sectional & Case Series
Max 50Expert OpinionExpert Opinion
Max 572 / 100
Probability of being correct
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
This design can establish causation. Randomized crossover design supports causal inference for acute postprandial effects within the study conditions. However, causation is limited to short-term self-reported appetite and insulin outcomes in a small single-blind sample; it cannot establish long-term effects, weight loss, or disease prevention. The Avocado Added meal also contained ~112 extra kcal, so effects may be partly due to added energy rather than avocado per se.
Moderate COI
Moderate conflicts that may influence study outcomes
The Hass Avocado Board provided the Hass avocados used in the test meals, creating a potential conflict of interest because the study evaluates the effects of that industry's product, although no monetary funding or funder involvement in design, analysis, or publication is reported.
Funders
Conflict Details
Hass Avocado Board: Provided fresh, ripe Hass avocados used in the test meals.
No explicit conflict of interest or competing interests section is present. No author affiliations or employment details are provided. The only disclosed industry involvement is the provision of avocados by the Hass Avocado Board, which is the industry marketing board for Hass avocados. The study conclusions are generally favorable to avocado consumption but include a caveat about additional calories.
Key takeaways
- 01
Compared with a lunch without avocado, adding about half an avocado increased satisfaction by a relative 23% over 5 hours and a relative 26% over 3 hours.
- 02
It decreased desire to eat by a relative 28% over 5 hours and a relative 40% over 3 hours.
- 03
These are relative changes; the absolute differences in satisfaction or desire-to-eat scores were not reported.
- 04
The avocado-added meal also had about 112 extra calories.
- 05
Blood glucose over 3 hours did not differ significantly.
- 06
Insulin over 3 hours was lower after the avocado-inclusive meal than after control or avocado-added meals.
- 07
How much people ate at dinner and an evening snack later did not differ significantly among the three lunches.
- 08
The study found relative improvements in satisfaction and desire to eat when avocado was added, but the absolute size of those improvements was not reported.
- 09
Because the avocado-added lunch also provided about 112 extra calories, it is unclear whether avocado itself or the extra calories caused the effect.
- 10
The results are short-term, from a small study of 26 overweight adults, so they do not prove that avocado helps with weight control.
Surprising findings
- Isocaloric avocado lowered insulin over 3 hours but did not significantly change satisfaction or desire to eat.If avocado's satiety effect were purely hormonal, lower insulin should track with appetite changes; here it didn't.
- No significant difference in later ad libitum energy intake despite increased satisfaction and reduced desire to eat.Common belief is that feeling fuller automatically means eating less later.
- Glucose AUC did not differ even though avocado-added meal had ~7 g extra carbohydrate and 112 extra kcal.People often assume added carbs spike blood sugar.
- Partial dietary compensation: 66% for energy but 235% overcompensation for protein.Compensation is not uniform across macronutrients.
Practical takeaways
If you enjoy avocado, adding about half to lunch may increase short-term fullness, but account for the ~112 extra calories if weight is a goal.
Absolute appetite score differences were not reported; effect may be due to extra calories; study lasted only 3 single days.
low confidenceTry swapping refined carbs or dressing for avocado to keep lunch calories similar; this may lower postprandial insulin, though appetite benefits were not statistically significant.
Isocaloric avocado only showed non-significant trends for satisfaction/desire to eat; insulin findings are short-term.
medium confidenceDon't rely on avocado alone to reduce later eating; in this study, dinner and snack intake didn't significantly change.
The 5-hour gap and buffet setting may not reflect real life; longer-term compensation is possible.
medium confidenceUse the study as a reason to include whole foods like avocado in balanced meals, not as proof of weight loss.
Small sample, industry funding, no weight outcomes.
medium confidenceWhy this study matters
Half an avocado gave a relative 23% satisfaction boost—but only when added, not swapped
In 26 overweight adults, adding ~67.5 g (about half) Hass avocado to lunch increased satisfaction AUC by a relative 23% over 5 hours (P=0.05) and relative 26% over 3 hours (P=0.02) vs avocado-free control. Desire to eat fell by a relative 28% over 5 hours (P=0.04) and relative 40% over 3 hours (P=0.01). Absolute AUC differences were not reported.
Everyone wants a simple fullness hack, but the study can't tell you how many points on a 100-mm scale that actually is.
The 112-calorie confound: added avocado wasn't calorie-matched
The avocado-added meal contained ~112 extra kcal, and authors wrote: 'A caveat to these findings is that the avocado contained an additional 112 kcal, which may have accounted for the observed increase in satisfaction and decreased desire to eat.' The isocaloric avocado-inclusive meal only showed non-significant trends: relative 22% higher satisfaction (P=0.07) and relative 24% lower desire to eat (P=0.16) over 3 hours.
It challenges the idea that avocado itself is uniquely satiating; extra calories can also make you feel full.
Insulin response dropped with isocaloric avocado—glucose didn't budge
Blood glucose AUC(0-3h) did not differ significantly among meals. But insulin AUC(0-3h) was lower after avocado-inclusive meals than control (P=0.04) or avocado-added meals (P=0.05). At 30 minutes, the insulin rise was relatively 37% lower for avocado-inclusive and relative 22% lower for avocado-added vs control (P=0.04).
Insulin is a hormone tied to fat storage and appetite, so a lower insulin response could matter for metabolic health—even without a glucose change.
People felt fuller but didn't eat less at dinner
Despite increased satisfaction and reduced desire to eat, total energy intake at an ad libitum dinner and evening snack 5 hours later did not differ significantly among the three lunches. Dietary compensation for the avocado-added meal was 66% for energy, 36% for fat, 235% for protein, and 118% for carbohydrate.
It shows the gap between subjective appetite and actual eating behavior—a key nuance for weight-loss advice.
Small, short, industry-funded: red flags for overhyping
Only 26 completers, three single-day test meals, and funding from the Hass Avocado Board. The authors state the funder had no role, but the small sample and short-term design limit conclusions about weight management.
It's a reminder to check who paid for the study and whether the outcome is weight or just a 5-hour appetite score.
The five appetite measures didn't all agree
Hunger, fullness, and prospective food consumption did not differ significantly among meals, even though satisfaction and desire to eat did. The five appetite sensations tended to converge by 5 hours.
Appetite is not one thing; different questions can give different answers.
Want the whole report?
Detailed mode opens the full scientific breakdown — every score component, the methodology, conflicts of interest, the evidence analysis behind each claim, and the raw study data.
Overview
What the study found
The study in plain English — the bottom line, every takeaway we extracted, and what to do with them.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Researchers gave overweight adults three different lunches: one without avocado, one with avocado added, and one where avocado replaced other foods to keep calories the same. They then asked how satisfied and hungry people felt, measured blood sugar and insulin, and watched how much people ate later.
Research results
Compared with a lunch without avocado, adding about half an avocado increased satisfaction by a relative 23% over 5 hours and a relative 26% over 3 hours. It decreased desire to eat by a relative 28% over 5 hours and a relative 40% over 3 hours. These are relative changes; the absolute differences in satisfaction or desire-to-eat scores were not reported. The avocado-added meal also had about 112 extra calories. Blood glucose over 3 hours did not differ significantly. Insulin over 3 hours was lower after the avocado-inclusive meal than after control or avocado-added meals. How much people ate at dinner and an evening snack later did not differ significantly among the three lunches.
What this means - more context
The study found relative improvements in satisfaction and desire to eat when avocado was added, but the absolute size of those improvements was not reported. Because the avocado-added lunch also provided about 112 extra calories, it is unclear whether avocado itself or the extra calories caused the effect. The results are short-term, from a small study of 26 overweight adults, so they do not prove that avocado helps with weight control.
To evaluate whether adding or isocalorically including about one half of a Hass avocado in a lunch meal affects post-ingestive satiety, glucose and insulin response, and subsequent energy intake in overweight adults.
In a randomized 3x3 single-blind crossover trial of 26 overweight adults, adding about half a Hass avocado to lunch increased self-reported satisfaction by a relative 23% over 5 hours and 26% over 3 hours, and decreased desire to eat by a relative 28% over 5 hours and 40% over 3 hours compared with an avocado-free control lunch. The avocado-added meal also provided about 112 extra kcal, which the authors note may explain the satiety effects. Isocalorically including avocado showed non-significant trends in the same direction. There were no significant differences in blood glucose AUC(0-3h), but insulin AUC(0-3h) was lower after the avocado-inclusive meal than control or avocado-added meals. Subsequent ad libitum dinner and snack energy intake did not differ significantly among meals. Absolute AUC differences for satisfaction and desire to eat were not reported.
Methods Used
Randomized 3x3 single-blind crossover design; 26 healthy overweight adults (mean age 40.8 years, BMI 28.1 kg/m2). Participants consumed a standardized breakfast followed by one of three lunch test meals: control (avocado-free), avocado inclusive (isocaloric replacement), or avocado added (about half avocado, weighted mean 67.5 g, 112 kcal). Appetite sensations (hunger, fullness, satisfaction, desire to eat, prospective food consumption) were rated on visual analog scales before lunch and at intervals over 5 hours. Blood glucose and insulin were measured before lunch and at intervals over 3 hours. An ad libitum dinner buffet and evening snack were offered 5 hours after lunch. Mixed models compared meals, with AUC(0-xh) calculated.
Main Finding
Adding about half a Hass avocado to a lunch meal increased satisfaction by a relative 23% over 5 hours (P=0.05) and a relative 26% over 3 hours (P=0.02), and decreased desire to eat by a relative 28% over 5 hours (P=0.04) and a relative 40% over 3 hours (P=0.01), compared with an avocado-free control lunch. The avocado-added meal contained about 112 additional kcal, which may have accounted for these effects. Isocalorically including avocado produced non-significant trends: relative 22% higher satisfaction (P=0.07) and relative 24% lower desire to eat (P=0.16) over 3 hours. Blood glucose AUC(0-3h) did not differ significantly among meals. Insulin AUC(0-3h) was lower after avocado-inclusive meals than control (P=0.04) or avocado-added meals (P=0.05). Total energy intake at a subsequent ad libitum dinner and evening snack did not differ significantly among meals. Absolute AUC differences for satisfaction and desire to eat were not reported in this study.
Confidence Level
Moderate. The randomized crossover design with controlled meals provides good internal validity for short-term outcomes, but the sample was small (26 completers), the intervention lasted only three single days, absolute AUC differences were not reported, and the avocado-added condition included 112 extra kcal, confounding interpretation. The study was funded by the Hass Avocado Board, though the authors state the funder had no role.
Study Flags
Red Flags
- •Small sample size (26 completers)
- •Short-term single-meal exposures over three separate days, not long-term weight outcomes
- •Avocado-added meal included 112 extra kcal, confounding satiety interpretation; absolute AUC differences not reported
- •Industry funding from the Hass Avocado Board
Surprising Findings
Isocaloric avocado lowered insulin over 3 hours but did not significantly change satisfaction or desire to eat.
If avocado's satiety effect were purely hormonal, lower insulin should track with appetite changes; here it didn't.
Practical Takeaways
If you enjoy avocado, adding about half to lunch may increase short-term fullness, but account for the ~112 extra calories if weight is a goal.
RCT reviewsReviews of RCTs (Meta-analyses)
Max 100Randomized TrialsRandomized Trials
Max 90Reviews of Cohort StudiesReviews of Cohort Studies
Max 85Cohort StudiesCohort Studies
Max 72Reviews of Case-Control StudiesReviews of Case-Control Studies
Max 63Case-Control StudiesCase-Control Studies
Max 58Cross-Sectional & Case SeriesCross-Sectional & Case Series
Max 50Expert OpinionExpert Opinion
Max 572 / 100
Probability of being correct
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Human RCT
Subject
High probability
on the GRADE evidence scale
This study is like a fair test where people randomly got different lunches, so we can be more confident that the avocado made a difference in how full they felt for a few hours. But it only included 26 people and did not check if they lost weight, so we cannot say avocado causes weight loss or long-term health benefits.
Moderate conflicts detected — such as industry funding with partial involvement. A meaningful penalty has been applied.
Strengths
- Randomized crossover design with within-subject comparisons.
- Each participant received all three test meals, reducing between-person variability.
- One-week washout period between treatments.
Weaknesses
- Small sample size (26 completers).
- Single-blind design; participants may have known which meal contained avocado.
- Primary outcomes include subjective visual analog scale ratings.
Methodology
Evidence Keywords
Statistical Reporting
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Researchers gave overweight adults three different lunches: one without avocado, one with avocado added, and one where avocado replaced other foods to keep calories the same. They then asked how satisfied and hungry people felt, measured blood sugar and insulin, and watched how much people ate later.
Research results
Compared with a lunch without avocado, adding about half an avocado increased satisfaction by a relative 23% over 5 hours and a relative 26% over 3 hours. It decreased desire to eat by a relative 28% over 5 hours and a relative 40% over 3 hours. These are relative changes; the absolute differences in satisfaction or desire-to-eat scores were not reported. The avocado-added meal also had about 112 extra calories. Blood glucose over 3 hours did not differ significantly. Insulin over 3 hours was lower after the avocado-inclusive meal than after control or avocado-added meals. How much people ate at dinner and an evening snack later did not differ significantly among the three lunches.
What this means - more context
The study found relative improvements in satisfaction and desire to eat when avocado was added, but the absolute size of those improvements was not reported. Because the avocado-added lunch also provided about 112 extra calories, it is unclear whether avocado itself or the extra calories caused the effect. The results are short-term, from a small study of 26 overweight adults, so they do not prove that avocado helps with weight control.
To evaluate whether adding or isocalorically including about one half of a Hass avocado in a lunch meal affects post-ingestive satiety, glucose and insulin response, and subsequent energy intake in overweight adults.
In a randomized 3x3 single-blind crossover trial of 26 overweight adults, adding about half a Hass avocado to lunch increased self-reported satisfaction by a relative 23% over 5 hours and 26% over 3 hours, and decreased desire to eat by a relative 28% over 5 hours and 40% over 3 hours compared with an avocado-free control lunch. The avocado-added meal also provided about 112 extra kcal, which the authors note may explain the satiety effects. Isocalorically including avocado showed non-significant trends in the same direction. There were no significant differences in blood glucose AUC(0-3h), but insulin AUC(0-3h) was lower after the avocado-inclusive meal than control or avocado-added meals. Subsequent ad libitum dinner and snack energy intake did not differ significantly among meals. Absolute AUC differences for satisfaction and desire to eat were not reported.
Methods Used
Randomized 3x3 single-blind crossover design; 26 healthy overweight adults (mean age 40.8 years, BMI 28.1 kg/m2). Participants consumed a standardized breakfast followed by one of three lunch test meals: control (avocado-free), avocado inclusive (isocaloric replacement), or avocado added (about half avocado, weighted mean 67.5 g, 112 kcal). Appetite sensations (hunger, fullness, satisfaction, desire to eat, prospective food consumption) were rated on visual analog scales before lunch and at intervals over 5 hours. Blood glucose and insulin were measured before lunch and at intervals over 3 hours. An ad libitum dinner buffet and evening snack were offered 5 hours after lunch. Mixed models compared meals, with AUC(0-xh) calculated.
Main Finding
Adding about half a Hass avocado to a lunch meal increased satisfaction by a relative 23% over 5 hours (P=0.05) and a relative 26% over 3 hours (P=0.02), and decreased desire to eat by a relative 28% over 5 hours (P=0.04) and a relative 40% over 3 hours (P=0.01), compared with an avocado-free control lunch. The avocado-added meal contained about 112 additional kcal, which may have accounted for these effects. Isocalorically including avocado produced non-significant trends: relative 22% higher satisfaction (P=0.07) and relative 24% lower desire to eat (P=0.16) over 3 hours. Blood glucose AUC(0-3h) did not differ significantly among meals. Insulin AUC(0-3h) was lower after avocado-inclusive meals than control (P=0.04) or avocado-added meals (P=0.05). Total energy intake at a subsequent ad libitum dinner and evening snack did not differ significantly among meals. Absolute AUC differences for satisfaction and desire to eat were not reported in this study.
Confidence Level
Moderate. The randomized crossover design with controlled meals provides good internal validity for short-term outcomes, but the sample was small (26 completers), the intervention lasted only three single days, absolute AUC differences were not reported, and the avocado-added condition included 112 extra kcal, confounding interpretation. The study was funded by the Hass Avocado Board, though the authors state the funder had no role.
Study Flags
Red Flags
- •Small sample size (26 completers)
- •Short-term single-meal exposures over three separate days, not long-term weight outcomes
- •Avocado-added meal included 112 extra kcal, confounding satiety interpretation; absolute AUC differences not reported
- •Industry funding from the Hass Avocado Board
Surprising Findings
Isocaloric avocado lowered insulin over 3 hours but did not significantly change satisfaction or desire to eat.
If avocado's satiety effect were purely hormonal, lower insulin should track with appetite changes; here it didn't.
Practical Takeaways
If you enjoy avocado, adding about half to lunch may increase short-term fullness, but account for the ~112 extra calories if weight is a goal.
RCT reviewsReviews of RCTs (Meta-analyses)
Max 100Randomized TrialsRandomized Trials
Max 90Reviews of Cohort StudiesReviews of Cohort Studies
Max 85Cohort StudiesCohort Studies
Max 72Reviews of Case-Control StudiesReviews of Case-Control Studies
Max 63Case-Control StudiesCase-Control Studies
Max 58Cross-Sectional & Case SeriesCross-Sectional & Case Series
Max 50Expert OpinionExpert Opinion
Max 572 / 100
Probability of being correct
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Human RCT
Subject
High probability
on the GRADE evidence scale
This study is like a fair test where people randomly got different lunches, so we can be more confident that the avocado made a difference in how full they felt for a few hours. But it only included 26 people and did not check if they lost weight, so we cannot say avocado causes weight loss or long-term health benefits.
Moderate conflicts detected — such as industry funding with partial involvement. A meaningful penalty has been applied.
Strengths
- Randomized crossover design with within-subject comparisons.
- Each participant received all three test meals, reducing between-person variability.
- One-week washout period between treatments.
Weaknesses
- Small sample size (26 completers).
- Single-blind design; participants may have known which meal contained avocado.
- Primary outcomes include subjective visual analog scale ratings.
Methodology
Evidence Keywords
Statistical Reporting
Scoring
How strong is this study?
The study was well-controlled because the same people tried all meals and the meals were made to look and taste similar. But it was small, people could probably tell which lunch had avocado, and the avocado lunch had extra calories, so the results are interesting but not the final word.
40 / 100
- COI disclosure+40/40
- Data availabilitydata not shared
- Code availabilitycode not shared
71 / 100
- Randomization+20/20
- Blinding+9/15
- Control group+15/15
- Sample size (n=26)+2.4/20
- Follow-up+10/10
100 / 100
77 / 100
- P-values+15/15
- Effect size+20/20
- Confidence intervals+15/15
- Pre-registrationnot pre-registered
Each component is scored out of 100 and then capped by the study design — a case series cannot reach the ceiling a randomised trial can, however well it is reported.
Where it sits
RCT reviewsReviews of RCTs (Meta-analyses)
Max 100Randomized TrialsRandomized Trials
Max 90Reviews of Cohort StudiesReviews of Cohort Studies
Max 85Cohort StudiesCohort Studies
Max 72Reviews of Case-Control StudiesReviews of Case-Control Studies
Max 63Case-Control StudiesCase-Control Studies
Max 58Cross-Sectional & Case SeriesCross-Sectional & Case Series
Max 50Expert OpinionExpert Opinion
Max 572 / 100
Probability of being correct
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
This design can establish causation. Randomized crossover design supports causal inference for acute postprandial effects within the study conditions. However, causation is limited to short-term self-reported appetite and insulin outcomes in a small single-blind sample; it cannot establish long-term effects, weight loss, or disease prevention. The Avocado Added meal also contained ~112 extra kcal, so effects may be partly due to added energy rather than avocado per se.
Moderate COI
Moderate conflicts that may influence study outcomes
The Hass Avocado Board provided the Hass avocados used in the test meals, creating a potential conflict of interest because the study evaluates the effects of that industry's product, although no monetary funding or funder involvement in design, analysis, or publication is reported.
Funders
Conflict Details
Hass Avocado Board: Provided fresh, ripe Hass avocados used in the test meals.
No explicit conflict of interest or competing interests section is present. No author affiliations or employment details are provided. The only disclosed industry involvement is the provision of avocados by the Hass Avocado Board, which is the industry marketing board for Hass avocados. The study conclusions are generally favorable to avocado consumption but include a caveat about additional calories.
Standing
Who’s using this study?
The videos and claims on this site that lean on this study, and the researchers who wrote it.
1 video from Thomas DeLauer cite this study, drawing 1 claim from it.
- Conflicting evidence
Evidence points in both directions — no clear conclusion yet.
Evidence
Authored by
4 researchersIf this is your work, this is how we attribute it on Fit Body Science. Michelle Wien is listed as the lead author.