Avocados are everywhere nowadays, but this is definitely because they are super tasty and healthy to boot. They are a fruit that can be enjoyed in smoothies, in salads, in sandwiches, on toast, with eggs and so much more. The possibilities really are endless. So what of their nutritional profile and how many avocados per week is it actually safe to consume? We’ll let you know all of this and more in this article.
This article was actually inspired by a reader’s question. On our Heart Healthy Breakfast Recipes post, we had a reader ask how many avocados she should be eating per week. She knew that they were considered a “healthy” fat but wanted to know whether there was a maximum recommended intake. Well there is (sigh) and if you are a diehard lover of avocados like us, maybe this is a question you have asked yourself at least once, so we have set about giving the lowdown right here.
What is in an avocado?
Avocados have a unique nutritional profile. Avocados are a nutrient dense food but they are high in calories and fat. The average avocado contains about 250 calories and 21 grams of fat. They are an excellent source of soluble fiber, containing between 11 and 17 grams per avocado, which means that they will keep you fuller for longer. They are also a great source of vitamin E, folate and potassium.
Although avocados are high in fat, the fat they contain can be considered a healthy fat, this is because they are heart-healthy fats, known as mono-unsaturated fats. These fats can help increase the absorption of fat soluble vitamins, reduce inflammation and moderate the rise in the body’s insulin levels after meals. As an excellent source of fiber they have a satiating effect which can contribute towards maintenance of a healthy weight by making you feel fuller for longer and reducing snacking between meals.
How many avocados per week should you really be eating?
Of course (unfortunately) the fats in avocados are still fats and the calories are still calories, though it is worth considering this in the context of your recommended daily intakes of calories and fat. If you eat a 2,000 calorie diet, you should plan on having no more than 30 grams of fat a day. When you consider that a serving of fat is five grams, women need an average of about six fat servings per day. By eating one avocado you would pretty much have used up your allowance of fat for the day, though if you were careful about the other fats you were consuming, you could have half an avocado every day or have a whole avocado every other day and this would work out just fine for your health.
As with everything else, we recommend consuming avocados in moderation and as part of a nutritionally balanced diet. You can spread your avocado allowance over the week if you like, meaning that you are fine to have more than half an avocado a day here and there.
Just try not to go overboard if you can help it! More than one avocado a day would be considered a little excessive and could lead to weight gain, purely because of the high calorie and fat content of the fruit. That being said, they are incredibly good for you and a welcome addition to any diet.
You can check out our delicious Eggs Baked in Avocado recipe here and stay tuned for more great avo recipes.