Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible. Man does not live by bread alone; he needs toast. And, apparently, not just any toast— avocado toast.
Americans are avocado obsessed. Consumption has tripled in the past 20 years according to the USDA, and now we're eating the buttery fruit to the tune of 7 pounds per person per year. Some of us are eating much more, like, every day. In honor of National Guacamole Day, which we celebrate every September 16, here are the 20 Best Guacamole Recipes Ever and 8 reasons to eat this stunning fruit every day.
Here's what happens to your body when you eat avocados every day. Because avocados are high in fiber and healthy monounsaturated fats like those found in olive oil, they are highly satiating. A half an avocado contains 10 grams of monounsaturated fats and 5 grams of fiber. One caveat: the addition of avocado to the lunch contributed an extra calories to the meal. A study in Nutrition Journal determined that people who regularly eat avocados tend to have significantly higher intakes of vegetables , fruit, dietary fiber, monounsaturated fats, vitamins E and K, and lower consumption of added sugars than people who did not eat avocados.
According to Ayesta, avocado can be a super easy food to overeat because it has a high energy density, meaning that it has a high number of calories in a very small portion. If eating large amounts of avocado in a day results in taking in more calories than an individual burns, the excess energy will be stored as fat.
More than the recommended amounts of fats in a day does not add any additional nutritional benefit, even if these are considered 'good' fats. Whether or not you gain weight will depend on just how frequently you're eating too much avocado, how much fat you're consuming from other foods, and your physical activity level, among other factors.
The bottom line, though, is that if you're not burning off those extra calories from fat, your body is going to hang onto it. So, if you're aiming to maintain or lose weight, it may be wise to measure out a portion of avocado so you don't accidentally overload on it. Another issue with loading on the avocado? It can be almost too satiating. When too high of a percentage of your calorie intake comes from fat, you're probably neglecting other key nutrients.
In other words, due to the high fat and fiber content in avocado, you may not want to eat other foods—meaning you'll then miss out on the additional nutrients they have to offer. Just because you aren't allergic to avocados doesn't mean it won't cause an adverse reaction. Avocados contain small-chain carbohydrates called polyols that can have a laxative-like effect when consumed in large quantities. And if you have an avocado intolerance or sensitivity to these natural sugars, you may also experience bloating, gas, or an upset stomach up to 48 hours after eating it.
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. 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. Going all gung-ho on avocado? Plus, avocado actually helps your body absorb fat-soluble vitamins: A, D, E and K.
That vitamin E is important for immune function. And overall, avocados are known for supporting brain function and healthy memory thanks to their healthy fats. So, those following a low-FODMAP diet or those with intestinal bacterial overgrowth will also want to stick to an eighth an avocado serving, although there is no magic amount for everyone.
The bottom line?
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