Snacking on THIS fruit before bed is beneficial for people with prediabetes

We often associate snacking at night with weight gain and poor health. But what if this snacking could actually benefit you? Imagine munching on a snack, without any guilt, because you know you're actually boosting heart health. Sounds like a dream. But guess what? It doesn’t have to be a dream. A new study has found that eating an avocado before bed could help adults with prediabetes improve how their bodies process fat the next morning.

A recent study conducted by the Illinois Institute of Technology, found the surprising benefits of having avocado as a snack before bed. The study is published in CDN, a journal of the American Society for Nutrition.

Avocado as a snack
The new study found that snacking on an avocado before bed may be linked to health impacts the next morning in adults with prediabetes. The researchers found healthier fat metabolism at breakfast, when avocado is eaten as an evening snack the day before. They came to the conclusion following the results of a randomized controlled trial. The study looked at how snacking on avocado at night affects health markers the next morning. It produced more of a ‘second-meal effect’, the idea that the composition of a previous meal can affect how the body processes the next meal.

Prediabetes and heart disease

One in three adults with prediabetes is at greater risk of heart disease. The study found that snacking on avocado at night may promote healthier triglyceride metabolism the next morning.

What are triglycerides? Triglycerides are the most common type of fat in the body. Many people with prediabetes have high triglycerides, which puts them at greater risk of heart disease. Elevated levels of triglycerides are a sign of insulin resistance, which is a hallmark of type 2 diabetes (T2D). T2D is a condition where the body cannot make enough of a hormone called insulin, or the insulin it makes does not work properly (insulin resistance). The insulin is responsible for controlling glucose levels. When there is a lack or dysfunction in this hormone, it leads to a high level of glucose in the bloodstream.

The study

The study involved 25 participants, who were adults with prediabetes. The participants were given three different calorie-matched snacks on separate evenings.

1) one whole avocado (containing fiber and unsaturated fats)

2) a low-fat, low-fiber snack

3) a processed snack designed to match the avocado’s fat and fiber content.

Emerging evidence has shown that consuming a whole avocado as a nighttime snack can lead to slightly lower triglyceride levels before breakfast, and significantly lower levels after breakfast (3 hours after the meal), compared to other snacks.

“Our findings suggest that avocados’ unique nutrient package – its whole-food matrix – may further support heart health by encouraging healthier triglyceride metabolism. While the good fats and fiber in avocados already make them a satisfying snack, this research is making us think about how snacks before bed – something 84% of people consume regularly – can influence how the body handles food later. It’s really intriguing to find a positive outcome when the snack is avocado, given the concerns about late-night eating contributing to increased risk of obesity and cardiometabolic conditions,” Britt Burton-Freeman, study author and professor and chair of the Department of Food Science and Nutrition at Illinois Institute of Technology, said in a statement.



The participants consumed their snacks between 8:00 and 9:00 pm, followed by a 12-hour fast overnight. The next morning, before and after a standard breakfast, blood samples were taken to measure triglycerides, glucose, insulin, and inflammatory markers.