Are you eating too much avocado?
-Aug 13, Hannah Hargrave, Nutrition -
Avocados are most definitely having a moment and are a staple food on shopping lists across the globe these days. But did you know that you can definitely have too much of a good thing, especially when it comes to avocado?
In recent years avocados have become one of the hottest food commodities around. Eaten for breakfast, lunch or dinner it has become a firm fixture in the fruit bowls of health conscious people far and wide.
Enjoyed in wraps, smoothies, salads or smeared on toast, avocado fans have been known to consume two or three a day completely guilt free because it’s good fat, right? Yes, it is good fat but along with all the goodness comes some serious calories too.
Let’s start with the positives
One whole avocado contains approximately 21 grams of heart healthy monounsaturated fat. This is the same type of fat found in the likes of vegetable oils and nuts. Monounsaturated fats are beneficial to your health for a number of reasons. They can lower bad cholesterol, develop and maintain cells and they’re also packed with vitamin E.
In addition to all of that, one avocado also contains 10 grams of fibre which is almost half of your daily requirement, and it doesn’t stop there. It also contains a plethora of vitamins and minerals including vitamin C and B-6, magnesium, potassium and it’s free of sodium, cholesterol and sugar.
Why shouldn’t we pack our diets with them?
Just because avocados are a healthy fat, doesn’t mean its calories don’t count.
One avocado contains 240 calories and considering an average woman needs to eat 2000 calories per day to maintain her weight and 1500 calories if she’s hoping to lose weight, overloading on avocado can eat up a lot of your daily allowance.
“Calories are calories and if you eat more than you burn off you’ll gain weight. It’s as simple as that,” says Fit4Mum founder Melissa Lorch. “It’s very easy to tip over your recommended daily allowance if you overdo your avocado intake especially because people genuinely don’t realise how many calories they contain.”
That doesn’t mean you have to forgo your beloved fruit forever, you just might want to take a look at the amount you are eating.
One avocado a day has been shown to help improve bad cholesterol levels in overweight and obese people, so perhaps consider dividing up that one, with a few slices added to your meals here and there throughout the day, rather than heaping on one for breakfast, one for lunch and another for dinner.
How many calories do avocados contain?
Hands up if you have smeared avocado on a slice of toast without stopping to consider the calories because we are told it is so healthy? Here’s how the calories break down, so whilst they’re not a terrible choice, and we’re absolutely hooked on avocado ice cream at the moment, keep in mind that moderation is key.
1/2 avocado = 120 calories
1/3 avocado = 80 calories
A few thin slices = 65 calories
A balanced diet is the key to healthy nutrition and you can definitely have too much of a good thing. Make sure you’re feeding your body the nutrients it does need with our specially formulated two-step supplements.