Food Facts

Are Avocados Fattening Or Do They Help in Weight Loss?

Avocado is known as Mother Nature’s butter. Yes, Avocado contains 70% of its calories in fat and No, avocado is not fattening. If you are surprised by this statement, it’s because of a misconception people have about fat consumption and weight gain.

Dietary “Fat” does not make you fat. It’s just a myth like most other dietary myths. Over-consumption of refined sugars, wheat flour, rice and other processed carbohydrates are more likely to make you fat than the consumption of raw butter, nuts and avocados, foods who’s name has been tarnished by the so-called health experts.

In fact a human body requires its healthy share of dietary fat in order to function properly. Saturated fats, monounsaturated fats and natural polyunsaturated fats are essential for the harmonious operation of a human body. A diet deficient in these fats is likely to cause several problems including heart diseases and cancer. Avocados are not fattening but are a rich source of monounsaturated fats and fruit protein.

Eat avocados instead of processed fats

The increased consumption of hydrogenated vegetable oils has caused an increase in heart diseases among the general populace. Traditionally, our ancestors consumed raw butter, coconut and palm oil and fruits like avocados to obtain their dietary fat. Today, out diet has become rich in refined sugars and flour and deficient in natural “fat” leading to many health problems including obesity.

In today’s generation, people are scared of the “fat” content present in avocados, raw nuts, coconut oil and raw butter and shun these foods. The “carbohydrate” rich diet that most people are taking to, laced with refined sugars, wheat, rice and beans has caused more health complications than the traditional diet which had a rich inclusion of “fat”.

It’s important to understand that the only fats that are harmful are the “processed” fats. All the hydrogenated vegetable oils contain such processed fats or hydrogenated fats that are harmful for the human body. To avoid natural oils, fats and “fat” rich fruits like avocados, for the fear of becoming fat, is completely misplaced.

Avocados help in weight loss, instead of the contrary

Eat avocados to lose weight

For people who are riding the myth that avocados are fattening, it will be an eye opener to know that research has indicated that these fruits actually help in weight loss. Here are few reasons why avocados aid in losing weight.

  • Avocados are rich in monounsaturated fats which are very healthy and promote the reduction in the cholesterol levels and LDL (the bad cholesterol).
  • Natural fats do not induce weight gain the way “unnatural” fats do. Avocados are rich in necessary natural fats.
  • It’s impossible to over-eat Avocados because of their “satiating” tendency. Very few people can eat more than two helpings of avocado because of its richness. It’s so much easier to eat a lot white bread and gain weight than to gain weight on Avocados.
  • It’s has been studied that Avocados contain enough calories in fat to help nourish the body but not induce any excess weight gain.
  • Monounsaturated fats present in Avocados aid in better absorption of other vegetarian foods and thus help in good metabolism.
  • You are unlikely to binge on “processed” foods when you eat a salad of avocado prior a meal.
  • The fats present in Avocado are “nutrient” rich, packed with essential minerals and vitamins which help in better absorption and regulation in the body. On the contrary “processed” fats contain only “fat” without the nutrients.

Instead of using processed butters, mayos and spreads on your sandwiches, it’s a much healthier option to lace the breads with chunks of mashed avocado. You will not notice a big difference in taste; in fact it’s tastier than most “processed” spreads.

If you have a low HDL count in your blood, you will be advised to eat more avocados (at least one serving per day) to regulate the HDL density. HDL is the “good” cholesterol that the body needs for a healthy circulatory system.

A “low-fat” diet should be complemented with healthy intake of avocados in salads and sandwiches to ensure regulation of the “good” cholesterol. Many people who stick to a “low-fat” diet have been known to suffer from several bodily disorders as opposed to the people who take fats in the form of raw butters, nuts, coconut and palm oils and avocados. A “low-fat” diet can reduce the efficiency of the liver as well as decrease the “good” cholesterol count in your blood.

In conclusion, it’s important dispel myths regarding dietary “fat”. It’s highly essential to include a good portion of “fat” rich foods like avocados, coconut oil and raw butter in your daily diet to have a balanced supply of nutrition. Stop worrying about something as natural and “nature” prepared as Avocados. Simply put, Avocados are not fattening even if they are rich in “fat”, just be clear on this account and enjoy this delicious fruit.

23 Comments

  1. A mashed avocado on brown bread is fast becoming my favorite lunch! At 160 calories!

  2. At age 55, I just discovered how delicious Avocado’s are! There were small pieces in a black bean salad I had, so, I thought, “Why not”? I couldn’t believe how tasty they are. That was a week ago. I must’ve eaten three whole Avocados this week! I like them cubed with salt on them. Will the salt cause any problems in losing weight? Also, I liken the taste of them to Pistachios! Come to think of it, they are the same color. I have had Pistachio cake and LOVE it! Is there an Avocado cake recipe? Thanks, Marie :)

    • Hi Marie, I have a similar story. :) And no, a bit of salt is not going to do any harm but don’t overdo it. Salt can contribute to weight gain. And yes, would love a avocado cake recipe. :)

  3. I know this sounds strange, but I like to make chocolate smoothie with avocado. Blend 1 cup milk, 1 frozen banana, 1/2 avocado, 2-3 T cocoa, and sweeten with stevia. I would never guess it has avocado because the cocoa masks the flavor, but the added healthy fat makes the smoothie extra creamy. I have been replacing 2 meals with this and I am feeling satisfied and losing weight!

    • That sounds lovely. Going to try it today. :)

    • I make a Protein Shake, but is more like a pudding. Using Chocolate Almond Milk, 1 avocado 1 Scoop of It Works! creamy vanilla Protein Powder! I can’t get it into me fast enough! So yummy! :)

  4. I have an esophageal disease and avocados help me feel better because they are alkaline. I eat one or two a day and mostly nothing else.

  5. My mom taught me how to eat avocados, since I was a kid. I’ve seen her eating mashed avocados incorporated by milk and sugar and it’s yummy. And now I am older and I really enjoy eating finger avocado with organic maple syrup graded b, and ola! It makes me thinner!

  6. My husband ate a lot of avocado, like 4 avocados a day. He just put a lemon and little salt, he said it’s really delicious. And then I noticed he is losing weight and strong. So I decided to eat avocado too. Mostly in the Philippines we ate lots of avocados with brown sugar, milk and ice. Yummy!

  7. Lovocados says:

    I have been a vegetarian for nearly 20 years, but when I hit my mid 20s and started working a sit-down office job plus a diet high in processed carbs, I gained a lot of weight (100 lbs overweight in the course of a few years). I lost about half the weight slowly (over a year) with exercise but not a fan of diets or cutting back I plateaued. I had never previously though I liked avocados but one day out at a restaurant with family I had some table side guacamole – I realized the issue was I never had FRESH avocados(guacamole) before. I was instantly a fan and have eaten a whole avocado nearly every day since, and have lost another 30lbs since (in about 2 months) and it was also all without much exercise (gym was expensive so I quit but now do at-home and walks). A lot of the weight has been from my midsection a well (bellyfat).

    So I support this notion that avocados help with weight loss, it’s not just the above mentioned reasons but also that in having avocados for breakfast I find my cravings for dairy and processed sugars is eliminated. It comes back on days I don’t eat avocados, but I try not to miss out on my green nectar of the gods. ;)

  8. Avocado fries? @RootsO6, would you mind sharing how you go about making them? I’d love to try that very different way of eating them! I’ve learned 2 things from this article:

    1.) Avocados are a fruit! (I’ve always thought they were a vegetable)
    2.) They aren’t fattening!

    I’ve mostly enjoyed them in guacamole. Once again, thanks so much for another very informative article!

  9. Avocado’s are one of my favorite foods. I eat a couple a week. I will cut up an avocado and dip the pieces into ketchup. I know that sounds strange but don’t knock it until you try it. Yum Yum! :)

  10. I never ate an avocado until March of 2012. I was at a resort and they served avocado fries. I could not believe how delicious they were. I am so hooked on this tasty treat!

  11. Thank you for all the information in this article. I love avocados, I sometimes eat 2 in one day and was getting worried not knowing if it would make me gain too much weight, which it has not so far. Now that I know it’s a good fat, I will continue to enjoy eating my avocados without worrying about gaining too much weight.

  12. I love avocados. And thanks a lot, I have stopped thinking it would make me fat.

  13. I eat an avocado a few times a week for breakfast. Just cut it into small pieces in a bowl, add milk and some honey and you’re good to go.

  14. Whenever I’m lucky enough to have a good ripe avocado, I usually eat the whole thing in one sitting. I find if anything, it’s easier to lose and maintain weight when I include them in my diet. I probably average one avocado per week.

  15. I just love adding a slice of avocado on almost everything that I eat; today I heard someone say that avocados are worse than a bottle of oil which sounded ridiculous, but I was still curious to know weather it’s healthy or not. I’m glad I can still eat avocado as much as I want to :) It just makes any dish complete!

  16. I am a PCOS sufferer, and since I have started having Avocados in my salads, I have noticed that I feel fuller and they make a great spread and a dip when mashed with some salt and lemon.

  17. I love Avocados!

  18. John L. Carsh says:

    Yes Avocados are very healthy. A lot of people do believe they will not aid in weight loss simply because of the fat. It’s completely miss leading.. It’s kind of like people thinking because fruit has sugar stay away from it. Please people it wasn’t avocados or fruit that made America fat. It’s the serving sizes, fast food, processed foods &so on. Hey like my great grandmother always told me; The closer to nature the better for you (unless it can kill you in that case don’t eat it haha).

  19. Tim(Author) says:

    Raggie – Some people find that combining citrus fruits with avocado causes acidity in their stomach. But different people have different responses to foods and combinations. You will need to make a personal choice based on how your stomach responds to a combination.

  20. Is it okay to eat avocado and kiwi fruit together as breakfast with empty stomach?

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