Is It Possible to Eat Too Much Avocado?

Healthy
Eating
›Diet Tips & Nutrition
RDs weighed in on when your avocado toast habit reaches
out-of-control proportions.
Photo: The Washington
Post/Contributor/Getty Images​ If avocados had a dating profile,
I’d swipe right faster than if Bradley Cooper showed up on my
Tinder feed—anyone who’s recently seen the graying hunk in A
Star Is Born knows that’s really saying something. Look, I
don’t mean to get too swoony on avocados. But the once-humble,
now-superstar food is basically perfect. We enjoy them in
sandwiches, omelets, smoothies, soups, and, of course, smashed
on toast. They’ve even made their way into pudding and brownies.
And as we slice, scoop, and scarf down what is technically
categorized as a fruit, we pat ourselves on the back because it’s
such a superfood. (Related: 5 Amazing Health Benefits of Avocado)
Keri Gans, R.D.N., owner of Keri Gans Nutrition, says that
avocados have earned that superfood status thanks to their
vitamin, fiber, and healthy monounsaturated fat content. “Unlike
saturated fat, monounsaturated fats are healthy fats, which have
been known to decrease the risk for heart disease.” Furthermore,
this type of fat helps our bodies absorb fat-soluble vitamins A, K,
D, and E–and feel more satiated after eating. (Related: Frozen
Avocado Slices Are Now Available in Grocery Stores—But How Do
They Taste?) “Avocados also have 10 grams of fiber and are
naturally sodium-, cholesterol-, and trans-fat-free, so replacing
nutrient-lacking foods with avocados is a health win,” says
Bonnie Taub-Dix, RDN, author of Read It Before You Eat It: Taking
You from Label to Table and a spokesperson for the California
Avocado Commission (CAC). But as the saying goes, it’s possible
to have too much of a good thing. “More is not necessarily
better,” says Gans. (Related: 7 Gifts for Your Avocado-Obsessed
Friend) “Like with any foods, it’s good to be mindful of
portion sizes,” says Taub-Dix. While
avocados are nutrient-dense, they are also high in fat and
calories. The average avocado has 250 to 320 calories—depending
on size—and 20 grams of fat or more. According to the CAC, a
serving size is 1/3 of a medium fruit. “But most people eat more
than that,” Gans says. While no real immediate harm will come to
you if you eat a full avocado every single day, the calories and
fat in avocado still contribute to your daily needs. For example,
if you’re on a 1,500-calorie diet, one full avocado contributes
close to 20% of your quota for the day. Overdoing it could lead to
weight gain over time. Exactly how many avocados—and healthy
fats in general—you should eat in a day or a week depends on
your activity level, required calorie intake, and what else
you’re consuming, so there’s no precise one-size-fits-all
recommendation. “You need to take a look at someone’s entire
diet and make a recommendation about how much avocado is healthy
for them,” says Gans. (Related: Best Superfoods for Weight Loss)
You personally may want to stick with 1/3 an avocado a
day, Taub-Dix says, especially if you’re consuming other foods
high in healthy fats like nuts, seeds, and olive oil. But
otherwise, Gans says, you can eat a whole avocado a day—or a
serving per meal—and be totally healthy and safe. (But also,
check out Queer Eye’s Antoni Porowski’s guac hacks) The bottom
line: Avocados are a healthy fat-filled superfood, but they’re
just one part of a nutrient-dense diet. That said, you’d be
hard-pressed to find a nutritionist who’s more concerned with
your avocado intake than with your consumption of foods high in
saturated fat. (Related: How to Use Avocado in 3 ~Totally~ New
Ways) Sorry bacon, but we’re going to keep on gauc-ing on. This
story was originally published on Health.com by Gabriele
Kassel.
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