A small study exploring how bedtime snacks affect morning metabolism found that eating an avocado before bed may help support healthier fat processing the next day in adults with prediabetes.
The research, published in Current Developments in Nutrition, adds to growing evidence around the “second-meal effect,” the idea that what you eat at one meal can influence how your body responds to the next. In this case, the focus was on triglycerides, a type of fat in the blood that often runs high in people with prediabetes and can increase the risk of heart disease.
“Our findings suggest that avocado’s unique nutrient package — its whole-food matrix — may further support heart health by encouraging healthier triglyceride metabolism,” said study author Britt Burton-Freeman, professor and chair of the Department of Food Science and Nutrition at Illinois Institute of Technology.
In the randomized controlled trial, 27 adults with prediabetes were given three different evening snacks on separate occasions: a whole avocado, a low-fat low-fiber snack and a processed snack matched to avocado’s fat and fiber content. The snacks were calorie-matched and consumed between 8 and 9 p.m., followed by a 12-hour fast.
The next morning, participants ate a standardized breakfast. Blood samples were taken before and three hours after the meal to measure triglycerides, glucose, insulin and inflammatory markers.
Compared to the other snacks, the avocado led to slightly lower triglyceride levels before breakfast and significantly lower levels three hours after eating. No meaningful differences were seen in glucose, insulin or inflammation markers, although the researchers noted that tracking responses over several days rather than a single meal might yield more insight.
“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,” Burton-Freeman said. “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.”
The study focused on adults with prediabetes, so the results may not apply to everyone. Still, the findings add to broader research connecting avocado consumption with improved diet quality, sleep and blood lipids, all of which are considered essential for cardiovascular health by the American Heart Association.
This study was supported by the Avocado Nutrition Center.