How many avocados should i eat a day? When deciding how many avocados you should eat in a day, the first thing to understand is what type of avocado you are consuming. The issue isn’t whether there is some fat. Avocados and other fatty foods are good for you. Some fats actually reduce cholesterol and lower your risk of cardiovascular disease. Instead, the issue lies with not
eating enough fiber. Avocados might be incredibly delicious and a perfect vehicle to bring guacamole into your mouthhole, but how many should you be eating in a day? I know. A lot of people are walking around saying “How can I find out how many avocados I should eat in a day?”, “I’ve been consuming way too many avocados and I want to cut back.” or “I’ve been eating poorly
for years and now my taste buds are completely muted by the buttery flesh of an avocado and all I want to eat is avocado, so help me figure out how many avocados per day is healthy?Avocados are popular as a healthy food that may be included in a weight-loss plan. Avocados are full of nutrients and are a staple in the keto diet. Learn about the health benefits of avocado.
How Many Avocados Should I Eat A Day
You’re wondering, how many avocados should I eat a day? Or maybe, how many avocado’s should i eat a week. Back in my day (I was born in the 80s), you had to go to the library and physically look up books for answers. Now with this new-fangled internet, you can simply google “how many avocados should I eat a day”. And voila! In 0.291 seconds it’ll tell you…it’ll tell you that somewhere between 1 to 6 avocados are the sweet spot where they provide good nutrition while staying within a healthy calorie range like 175 or something.
An avocado is a bright green fruit with a large pit and dark leathery skin. They’re also known as alligator pears or butter fruit. Avocados are a favorite of the produce section. They’re the go-to ingredient for guacamole dips. And they’re turning up in everything from salads and wraps to smoothies and even brownies. So what, exactly, makes this pear-shaped berry (yes, that’s right!) such a superfood?
Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/3 of a medium avocado (50 grams or 1.7 ounces). One ounce has 50 calories.
Avocados are high in fat. But it’s monounsaturated fat, which is a “good” fat that helps lower bad cholesterol, as long as you eat them in moderation.
Avocados offer nearly 20 vitamins and minerals. So in a 100-gram serving, you get:
- 485 milligrams of potassium
- 81 micrograms of folate
- 0.257 milligrams of vitamin B6
- 10 milligrams of vitamin C
- 2.07 milligrams of vitamin E
Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next 3 hours than those who didn’t have the fruit.
Avocado Health Benefits
A healthy lifestyle that includes nutritious food can help prevent and reverse disease. Avocados are a healthy food you can add. The vitamins, minerals, and healthy fats you get from avocados help prevent disease and keep your body in good working order. Avocados may help ward off:
- Cancer. The folate you get from avocados may lower your risk of certain cancers, such as prostate and colon cancer. Nutrients in avocados may also treat cancer.
- Arthritis and osteoporosis. Studies on oil extracts from avocados show they can reduce osteoarthritis symptoms. The vitamin K in avocados boosts your bone health by slowing down bone loss and warding off osteoporosis.
- Depression. Research shows a link between depression and low levels of folate. Folate helps block the buildup of a substance called homocysteine in your blood. Homocysteine slows down the flow of nutrients to your brain and ramps up depression. The high levels of folate in avocados may help keep depression symptoms at bay.
- Inflammation. Chronic inflammation can kick off many diseases, including diabetes, Alzheimer’s disease, and arthritis. The vitamin E in avocados lowers inflammation in your body.
How Many Avocados Per Day Is Healthy
Are you looking for how many avocados per day is healthy The amount of avocado you should eat depends on several factors like your specific health goals. The good news is, however, that the avocado is a nutrient-dense food with lots of benefits for the body, so you can feel free to enjoy them in moderation! An avocado is a healthy dietary staple. Here’s how to eat an avocado to improve your health.
A nutritionist explains just how much you should eat for optimal health.
Ah, the mighty avocado. When eaten at the perfect moment ― after it ripens, but before it turns brown and mushy ― there are few things more delicious.
In fact, one Australian millionaire said overpriced (and addictive) avocado toast is the reason more millennials don’t own property, and the internet is buzzing after finding out that researchers are willing to pay people to eat an avocado every day for six months. That’s the dream!
There’s no question that we’re at the height of avocado-mania. But as we slather avocado atop our toast, put it in our smoothies and chow down on chips and guac as a pre-dinner snack, we have to wonder: Is there such a thing as OD’ing on avocados? Here’s what the experts have to say.
Why avocados are so good for you
First things first: Let’s talk about why avocados are not only delicious but also ridiculously good for you. According to Carolyn Brown, a New York-based nutritionist, the combination of healthy fats, vitamins and minerals make avocados a superfood.
“Avocados are fantastic for you because they contain over 20 vitamins and minerals — vitamin C, vitamin E, many of the B vitamins (energy vitamins), magnesium and potassium,” she said. “They are also loaded with ‘good fat,’ aka monounsaturated fatty acids (MUFAs).”
Brown added that eating healthy fats like the ones found in avocados helps keep you feeling full for longer, slows down digestion and can help you lose fat. “It’s crucial for every cell in your body — research shows a diet high in MUFAs may reduce depression and be protective against cognitive decline as we age,” she explained. “Avocados are also great for your skin and immune system.”
And if that’s not enough to send you out to the grocery store in search of a perfectly ripe avocado, Brown noted that avocados are also high in fiber, and they can help lower bad cholesterol and increase good cholesterol.
What’s the avocado sweet spot?
Not to spoil the ending for you, but there is such a thing as eating too many avocados. Brown advises her clients to aim for half an avocado a day and to max out at one.
The average avocado contains 322 calories and 29 grams of fat, so half an avocado has 161 calories and 14.5 grams of fat. If you’re eating a full avocado, you’re getting 44 percent of your daily recommended fat intake and 21 percent of your recommended saturated fat intake through that avocado alone, so make sure to keep that in mind.
“You can actually overdo even the healthiest of foods,” she said. “A little variety is key because you require other nutrients that are not found in avocados, like protein and carbs.”
She says that while it would be nice to have avocado toast for breakfast, a smoothie with avocado for lunch, and salad with guac for dinner, that would be a day full of way too many avocados. “There are worse foods to overdo, of course,” she said. “But in general, I’d limit your avocado intake to one a day, and only have it for one meal.”
While Brown is right that there are worse foods to OD on, it’s especially important to watch your saturated fat intake, which avocados have a decent amount of. Too much saturated fat has been associated with increased levels of heart disease and stroke, and while overdoing it on the avocados once in a while won’t likely lead to any serious health consequences, it’s good to have that information in your back pocket.
Beware of oral allergy syndrome
Another reason to avoid overdoing it on the avocados is that you can develop oral allergy syndrome over time. Although OAS isn’t nearly as dangerous as other food allergies, it can lead to an annoying itchiness in your mouth and throat.
Brooklyn-based orthodontist Sue Liebman said that people who have an allergy to latex are particularly prone to OAS. “Symptoms usually appear directly after contact, although they can pop up an hour or so after ingestion,” she explained. “The reason for it seems to be a cross-reactivity or similarity of the proteins found in latex and in avocados or similar type fruits that cause such an allergic reaction.”
If this sounds familiar, good news: If you’re willing to consume your avocados cooked or even heat them up a bit, it likely won’t produce the same reaction.
Can You Eat Too Much Avocado?
Yesterday, it was mashed avocado slathered on gluten-free toast, a runny egg and a few dashes of Sriracha hot sauce. Today’s lunch? Cubed avocado on your spinach salad. So would guacamole with tonight’s tacos be overkill?
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Sure, you can’t technically “overdose” on avocado, is there ever too much?
Functional medicine dietitian Ariana Cucuzza, RD, says there’s no one simple answer because no two bodies are the same.
“Obviously, there is good reason for including avocado in your diet because it offers so many benefits,” Cucuzza says. “But like anything good, people do have a tendency to go overboard.
“It is all the rage right now. And with good reason. It has the ability to be sweet or savory. You can throw it in a smoothie for texture or make some guac. But this is one of those instances when there’s no one-size-fits-all for recommendations.”
But some basic guidance
Deciding how many avocados to throw in the grocery basket? You first have to look at what your goals are for your weight, gut health, overall healthy diet — and your body type, activity level and genes, Cucuzza says.
“Usually, I would recommend that ½ to one avocado a day is reasonable,” she says.
She notes that since avocados are a pretty significant source of healthy monounsaturated fat, they make you more satisfied and are harder to overdo because they tend to fill you up. (Of the 20 to 25 total grams of fat in avocados, 15 grams is monounsaturated fat.)
It’s worth noting that avocados aren’t low-cal, with a whole one generally having between 200 and 300 calories, depending on size. But functional medicine experts don’t usually focus on calories alone, Cucuzza explains. “We really look more at increasing whole foods in the diet first,” she says. “We find when patients eat more real food, and less processed food, things tend to fall into place.”
Don’t make it your only healthy fat
Going all gung-ho on avocado? Just be sure not to eat it so much of it that you’re shunning other healthy fats in your diet.
“If you’re getting all of your healthy fat from avocados, you’re not getting all of the benefits from things like olives, olive oil, nuts and seeds,” Cucuzza says. “To maintain an overall healthy diet, variety is key to get everything that your body needs.”
After all, we now know that fat doesn’t make you fat per se. The real culprit of many issues — like metabolic syndrome, high blood pressure, heart disease and diabetes — is processed carbohydrates, not the fat we’re consuming, she says.
An avocado a day is good for your heart health
Avocado consumption has skyrocketed in the last two decades, from an average annual consumption of 1.5 pounds per person in 1998, to 7.5 pounds in 2017. In 2020, imports of avocados reached a record 2.1 billion pounds in part because with limited dining out, avocados were featured at grocery stores at lower prices.
This is good news for those eating a heart healthy diet!
In fact, researchers have found that avocados may protect the heart in a similar way as olive oil and nuts do in the heart-healthy Mediterranean diet.
A 2018 analysis of 10 studies found an increase in HDL (protective cholesterol) in people who consumed an average of 1 to 3.7 avocados daily. While this might seem like a lot of avocados, remember that most guacamole recipes utilize about one avocado per person. Avocados are also high in mono-unsaturated fat, fiber (9 grams for a medium avocado), and potassium – all of which are associated with cardiovascular health.
In addition to improving heart health by impacting your levels of cholesterol, new research indicates that avocados may further improve your heart health by impacting the gut biome.
A 2020 study that followed 163 overweight and obese subjects divided them into two groups: one group that included avocado in one of their three daily meals and the other group that didn’t. The avocado group experienced a greater abundance and diversity of gut microbes, a reduction in bile acids, and an increase in short-chain fatty acids – and that is believed to contribute to a reduction in the development of cardiovascular disease.
Avocado calories and weight loss
Of course, anyone tracking their daily calorie intake on their phones or in a meal log probably knows that avocados are high in calories. But does that necessarily mean eating avocados will sabotage your weight loss goals?
The short answer is: No.
The National Health and Examination Survey study found that people who consumed avocados had significantly lower BMIs, waist circumference, and body weight, vs. non-consumers.
Additionally, the Adventist Health Study 2, which followed 55,000 participants for four to 11 years found that normal weight participants eating about one-fifth of an avocado per day had the lowest odds of becoming overweight or obese, while overweight or obese participants eating one-fifth of an avocado per day were more likely to achieve a normal BMI over time.
The ABCs of avocados
Avocados are unique fruits native to the highlands of Mexico, Guatemala, and the Pacific coast of Central America. They are a staple in diets where fatty meats, fish, or dairy foods are limited; in fact, avocado often is used as a substitute for meat in sandwiches. They’re also used in milkshakes in Eastern Asia.
Generally served raw – we all know about guacamole – Hass avocados can be cooked for short periods without becoming bitter; other varieties are rendered inedible by heat.
Ripe avocados should yield to gentle pressure when squeezed. If they squeeze too easily, they are likely overripe. The flesh is prone to browning, so it’s best to peel and cut avocados just before serving or sprinkle the cut slices with lemon or lime juice to prevent discoloration.
Avocados also are rich in potassium, fiber, and vitamins B, E, and C. In addition, they contain several plant-based nutrients, including:
- Phytosterols – When consumed in recommended amounts, this compound can lower cholesterol, a risk factor for heart disease.
- Leutin and zeaxanthin – These carotenoids function as antioxidants and protect healthy cells, especially in a person’s eyes.
So, if you are eating avocados – whether it’s a guacamole dip or a bean and avocado burrito (see recipe below) – during the football playoffs or Super Bowl, you can feel confident that the avocados not only taste good but they are good for heart health, too.
Black bean and avocado burritos recipe
- 1 bunch scallions, sliced
- ½ cup celery, finely chopped
- 1 cup corn, frozen or fresh
- 1 avocado, chunked
- ¼ cup cilantro, chopped
- 2 (15 ½ oz) cans of low sodium beans, drained and rinsed
- ½ cup salsa
- ½ cup cheddar cheese, shredded (optional)
- 8 tortillas, e.g., “Extreme Wellness High Fiber Carb Lean”
- Combine scallions, celery, and corn in a saucepan; cover with water, bring to a boil, and simmer 5 minutes until vegetables are tender. Drain and chill in refrigerator while preparing avocado mixture.
- In a large mixing bowl, combine avocado, cilantro, and beans; add salsa and cheese and toss.
- Gently toss chilled vegetables into avocado mixture.
- Heat tortillas in non-stick skillet/microwave/oven; spoon mixture evenly between tortillas, heat in oven for 5 minutes (to heat cheese).
Health Benefits Of Avocado
We’re going to tell you the health benefits of avocado. And yes, this includes what the health benefits are of eating avocado! Avocado is considered to be one of the superfood. The avocado fruit is a berry and its main ingredient is fat. There are many health benefits of avocado including healthy monounsaturated fats, vitamins, minerals and fiber content that make it a super fruit.
Avocado health benefits are extensive and include:
- Avocado eaters tend to be healthier. A 2013 study published in the Nutrition Journal found that avocado consumers tend to have higher nutrient intake and lower rates of metabolic syndrome. They also have lower weight, lower BMI, less belly fat, and higher levels of HDL (high-density lipoprotein, or “good”cholesterol).
- Avocados can help you better absorb antioxidants. Some nutrients are fat-soluble. That means you should consume them with fats so your body can properly absorb them. A 2005 study published in The Journal of Nutrition found that eating carotenoids (antioxidants including lycopene and beta-carotene) with avocado or avocado oil increased their absorption.
- Avocados may help prevent and treat cancer. A 2015 study published in Cancer Research found that avocatin B, a compound derived from avocado, can help kill leukemia cells. A 2015 research review published in the Journal of Agricultural and Food Chemistry found that phytochemicals (plant compounds) in avocados make them potentially beneficial for preventing cancer.
- Avocados can reduce your risk of heart disease. A 2015 study published in the Journal of the American Heart Association found that eating one avocado per day as part of a moderate‐fat, cholesterol‐lowering diet reduced LDL (low-density lipoprotein, or “bad”cholesterol).
- Avocados may aid in weight loss. A 2013 study published in the Nutrition Journal found that people eating avocado with a meal felt 23% more satisfied. And they had a 28% lower desire to eat in the next five hours versus people who didn’t eat an avocado.
- Avocados may boost brain health and memory. The fruit is rich in oleic acid (or OEA), an omega-9 fatty acid that’s linked to improved cognition. A 2009 study published in the Proceedings of the National Academy of Sciences of the United States of America found that these types of acids can enhance memory.
- Avocados may help lower the risk of depression. Eating monounsaturated fats have been shown to reduce depression. (And balancing fat intake may help control depression.) And the high amount of folate has been shown to help maintain your brain’s feel-good chemicals, dopamine and serotonin.
- Avocados can help prevent neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. A 2016 study published in Advances in Neurobiology found that the “diverse array of bioactive nutrients” present in avocados play a key role in the prevention and cure of these types of diseases.
- Avocados can keep your eyes healthy as you age. The fruit is rich in the carotenoids lutein and zeaxanthin, which can help protect and maintain healthy cells in your eyes. According to a 2017 study published in the journal Nutrients, avocado can help boost macular pigment with age.
- Avocados can help prevent gum disease. A 2006 study published in the Journal of Periodontology found that key ingredients in avocados may enhance protective effects against periodontal disease.
- Avocados can help ease osteoarthritis. A 2010 review published in the journal The Physician and Sportsmedicine found that key ingredients in avocados can help patients with arthritis of the hip or knee.
- Avocados can combat metabolic syndrome. Metabolic syndrome is an assortment of linked issues including high blood sugar, high serum cholesterol, high blood pressure, and high body mass index, which lead to an increased risk of type 2 diabetes and cardiovascular disease. A 2017 study published in the journal Phytotherapy Research found that the “lipid‐lowering, antihypertensive, antidiabetic, anti‐obesity, antithrombotic, antiatherosclerotic, and cardioprotective effects of avocado” can help protect against this syndrome.
- Avocados can help prevent food poisoning. A 2013 study published in the journal BioMed Research International found that the antibacterial activity of avocados can help protect against e. Coli and other foodborne pathogens.
- Avocados can help reduce liver damage. A 2000 study presented by the American Chemical Society found that avocados contain chemicals that can protect against liver toxins. And avocados may be able to lessen the liver damage caused by the hepatitis C virus.
- Avocados can be great for pregnant women. A 2016 study published in the journal Nutrients concluded that avocados are high in folate and potassium (typically under-consumed in maternal diets) as well as fiber, monounsaturated fats, and lipid-soluble antioxidants — all of which are tied to improvements in maternal health, birth outcomes, and quality of breast milk.