The creaminess of smashed avocado against crusty bread can be positively addictive and it's proven to be quite popular. Then you go next level. You also use avocados in a lot of meals – nachos, Buddha bowls, dolloped on ceviche, sliced on burgers, mashed through guacamole, in smoothies and brownies, within tortilla wraps, soups and in salads. Who could blame you? The cross-cultural culinary use of the humble avocado makes it so versatile.
But what happens to your body when you eat a lot of avocados?
“I don't subscribe to the idea that certain foods are ‘superfoods’ but avocados are pretty super,” a spokesperson for
, Joel Feren tells SBS.
Feren explains that there are many different nutritional effects that result in eating avocados regularly. Here are just a few.
Gone are the times where we believed that the fat content in an avocado was not good for you. Now, we promote the consumption of avocados because they contains good fats.
Your body will get a good dose of heart-healthy fats
A
shows that eating two or more serves of avocados a week may cut your risk of cardiovascular disease by
.
Feren explains that if you eat avocados often, you’ll consume a decent dose of monounsaturated fats. These healthy fats may help to improve your heart health by increasing ‘good cholesterol’ (HDL) and reducing ‘bad’ cholesterol’ (LDL).
“Gone are the times where we believed that the fat content in an avocado was not good for you,” Accredited Practising Dietitian,
says. “Now, we promote the consumption of avocados because they contain good fats.”
Avocado spread on toast has really cemented its place on breakfast and snacking plates. Source: Getty Images
You may become more fertile
The cultivated avocadooriginated over 10,000 years ago in what is today known as
.
Initially, the Aztecs considered the fruit to be quite powerful, yielding aphrodisiac qualities. Apparently, the Aztecs' name for the fruit is the
meaning "testicl*".
, which grow in pairs, were a symbol of love and fertility.
These days, it’s still believed that a diet rich in avocados can boost your fertility. Avocados contain a lot of the nutrients that are vital for
, including folate.
“Folate is particularly important for pregnant women to have to prevent neural tube defects in the foetus,” Feren explains. “In that context, a woman may benefit from taking folic acid supplements and having folate-rich foods like avocado in their diet.”
We know that fibre-rich foods can help improve our gut microbiome.
You’ll probably become more ‘regular’
Avos are
. “In a 200-gram avocado, there’s about 14 to 15 grams of fibre. In comparison, two slices of wholegrain supermarket bread may contain five-to-seven grams of fibre. A piece of fruit might be four grams.”
Fibre can help keep you regular. Other benefits include improved blood sugar management and cholesterol reduction. A meal that’s rich in fibre helps to keep you fuller for longer, therefore assisting with weight maintenance.
“We know that fibre-rich foods can help improve our gut microbiome. We're seeing that the regular consumption of avocados can increase specific bacterial populations that are associated with reducing the risk of colon cancer.”
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Fideo seco (Mexican spaghetti)You could smash your daily vitamin C requirements
Feren estimates that a whole avocado contains about 20 per cent of our daily vitamin C requirements.
How does that translate physically? “Vitamin C is linked with good gum health and skin integrity. It also helps to support a strong immune system.”
While this sounds like an unusual nutritional benefit of eating an avo, it should be expected. “Avocados are actually part of the berry family and berries are known to be rich in vitamin C.
“If you enjoy avocado regularly and have a diet rich in fruits and veggies, you're pretty much going to knock your daily vitamin C requirement on its head.”
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5 ways to eat your way to lower blood pressureYou're potassium levels could be on par
A whole 200-gram avocado will also give you 20 per cent of your daily potassium requirements.
Feren says that potassium is an agonist of sodium (salt). “A diet rich in salt can increase your blood pressure because it pulls extra water into your bloodstream via the blood vessels, making your heart work harder to pump that blood around.
“Meanwhile, potassium has the opposite effect. Potassium can help reduce your blood pressure. It’s also involved in improving the function of the nervous system as well.”
Just be sure not to have tunnel vision and focus only on avocados. Look at your diet in its entirety.
You can put on weight if you overdo it
Although avocados are nutritional powerhouses, they do have a high-fat content. So if you eat too many and go overboard, you will be consuming a lot of calories.
“If you have a healthy weight, and good blood sugar and cholesterol levels, then eating half (or a whole small) avocado a day is fine. If you do, you’ll be consuming seven grams of really wonderful gut-boosting fibre.”
However, if you are obese or trying to lose weight for health purposes, Feren advises having a quarter to a half of an avocado a day.
“Just be sure not to have tunnel vision and focus only on avocados. Look at your diet in its entirety. Avocados are great as part of a healthy diet but don’t forget there are other foods out there.”
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FAQs
Although avocados are nutritional powerhouses, they do have a high-fat content. So if you eat too many and go overboard, you will be consuming a lot of calories. “If you have a healthy weight, and good blood sugar and cholesterol levels, then eating half (or a whole small) avocado a day is fine.
How much avocado can I eat in a day? ›
One avocado a day can help improve bad cholesterol levels in overweight and obese people, a study published in 2015 in the Journal of the American Heart Association found. Make avocados part of your daily healthy eating plan, but consider downsizing your servings to: half of a whole fruit, 120 calories.
What happens if I eat too much avocado? ›
There's no risk of overdose or toxicity from eating too much avocado, but it is high in fat and calories, which can really add up if you consume a lot. In addition, people with food intolerance may find that eating a lot of this fruit causes uncomfortable digestive upset.
Is it okay to eat 3 avocado every day? ›
“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.
Do avocados burn belly fat? ›
Studies show that women who regularly consume avocados typically have reduced abdominal (belly) fat. According to a recent study conducted by the University of Illinois, women who ingested avocados daily lost deep visceral abdominal fat.
Is too much avocado bad for cholesterol? ›
Avocados. Avocados are a good source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that the fiber from avocados can improve HDL cholesterol levels and the quality of LDL cholesterol. Adding two servings of avocado per week to a heart-healthy diet can lower your risk of heart disease.
Is avocado a superfood? ›
In conclusion, scientific evidence suggests that avocado is indeed a superfood, with numerous health benefits that are supported by research. From improving cholesterol levels to promoting heart health and aiding in weight management, avocado is a delicious and nutritious addition to any diet.
What are the downsides of avocados? ›
Overeating avocados can cause adverse effects: Weight gain. Despite being an unsaturated fat, eating too many avocados can lead to weight gain due to the fat content. This can result in nutritional deficiencies because fat is digested more slowly and leaves you feeling fuller longer than other nutrients.
Can you overdo avocado? ›
You can put on weight if you overdo it
If you do, you'll be consuming seven grams of really wonderful gut-boosting fibre.” However, if you are obese or trying to lose weight for health purposes, Feren advises having a quarter to a half of an avocado a day.
What is the #1 reason why you shouldn't eat avocado? ›
Avocados are rich in fats, so eating too much of this fruit may result in uncontrollable weight gain. Because of this, it is advised to reduce the amount of avocados in your daily meals if you are aiming to shed some excessive weight.
Rifkin also says that if someone wants to have a serving of avocado more than twice a week, she says to go for it. “Being that it boasts incredible nutritional value, I believe three times a week or even daily is very reasonable,” she says.
When to eat avocado, morning or night? ›
When should I eat avocado morning or night? A. Avocado can be consumed any time of the day, as a tasty addition to any meal. Having it during the day has its own set of benefits like improved blood flow and lower blood sugar along with lower calorie consumption while eating it at night may help you sleep better.
What medications interact with avocados? ›
Warfarin (Coumadin) interacts with AVOCADO
Warfarin is used to slow blood clotting. Avocado has been reported to decrease the effects of warfarin. Decreasing the effects of warfarin might increase the risk of clotting.
Should I stop eating avocado to lose weight? ›
Avocados are a nutritious, whole food that can support both your weight loss or healthy weight gain goals. They are loaded with fiber, healthy fat, and essential vitamins and minerals that make them one of the best foods you can eat, period.
What does avocado do to a woman's body? ›
Avocado contains several compounds that can assist women's fertility journey, from conception to the development of a healthy fetus. Avocados are also a wonderful source of vitamin E, which can be beneficial in improving the lining of the uterus. This in turn can increase the possibility of conceiving.
Are avocados too fattening? ›
They're high in fat, but it's monounsaturated fat, which is healthy as long as you don't eat too much of it. The recommended serving size is one-third of a medium avocado. Research suggests eating avocados might help prevent cancer, arthritis, depression, and inflammation.
Should you refrigerate avocados? ›
Until they're fully ripe, avocados should be stored at room temperature. Placing an unripe avocado in the refrigerator will slow the ripening process, but the same concept applies to ripe avocados: put them in the refrigerator to keep them at their prime ripeness for longer.
Is it OK to eat avocado twice a day? ›
The overall results showed that consuming avocados twice a day as part of a low saturated fat and cholesterol diet can help lower total and LDL cholesterol levels in the blood. Another observational study of over 68,000 women found that higher avocado intake was associated with lower risk of cardiovascular disease.
Does avocado count as daily fruit? ›
While botanically a fruit, MyPlate includes avocados as a member of the Vegetable Group based on how they are typically eaten and how their taste is described. MyPlate recommends adults consume 2-4 cups of vegetables per day and 3 1/2 – 7 cups of “other vegetables”, like avocados, a week. One avocado counts as one cup.
