Avocado is one of the most versatile fruits that can be used for everything from traditional chips and guacamole appetizers to salad and sandwich toppings, or as a healthier substitute for mayonnaise for sandwiches and salad dressings. However, you are well aware that avocados are also high in calories and fat, so you may be wondering if they are really healthy and should be eaten in moderation.
Health benefits of avocado
According to Cassie Madsen MS, RD, a registered nutritionist based in Wisconsin and Minnesota at Gut Healthhand Nutrition in Minnesota and Wisconsin, the biggest claim to fruit health fame is the abundance of healthy fats.
“The unsaturated fats in avocado help reduce’bad’cholesterol and protect the heart,” she explains. “Avocado is also an excellent source of dietary fiber, which also benefits heart health, but can greatly help the gut, maintain it regularly, and reduce the risk of cancer.”
Avocado is also high in potassium and is an electrolyte that most people don’t get enough, Madsen adds. Getting enough levels of potassium is essential for lowering blood pressure.
Can I eat avocado every day?
Good news for avocado lovers. You can eat it every day without worry, Madsen says. This is because it is a healthy source of fat related to heart and cholesterol health, unlike other fats that can have the opposite effect.
How many avocados can I have?
According to Madsen, most people can eat large amounts of avocado without adverse effects.
“Because of the high fat content, avocados are also high in calories, so unless you’re trying to gain weight, it’s usually a good idea to take them in moderation,” she says.
For some people, too much avocado can cause unpleasant bowel symptoms, Madsen adds. This is because avocado contains the sugar alcohol sorbitol.
“Sorbitol isn’t always unhealthy, but it can be poorly absorbed and can cause diarrhea, gas, and flatulence,” she explains. “For these reasons, it may be wise to limit the avocado to 1/2 avocado per seat, or to the entire avocado once per day.”
Benefits of avocado oil
Avocado oil is, of course, another heart-healthy oil that can be used in place of other less-healthy options when making cooking, baking, or salad dressings. Avocado oil has a higher smoke point than olive oil, so it can be used at higher heat without breaking down, says Madsen.
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Avocado oil is also rich in vitamins A and E and helps fight inflammation and promote healthy skin. It is also an excellent source of lutein, an antioxidant that helps with eye health.
“Like whole avocado, avocado oil is high in the heart’s healthy, unsaturated fats,” says Madsen. “But if you consume only oil, you lose the benefits of fiber.”
