Is It Healthy To Eat Avocado Everyday

Is It Healthy To Eat Avocado Everyday – No, it doesn’t have to be different on the eve of National Avocado Day, just a reminder to those who eat a lot of avocado toast, guacamole, guacamole, scrambled eggs with avocado, avocado wraps and avocado smoothies and feel good about it because of the “good fats”.

It all started with an article about foods cardiologists try to avoid and a conversation with Dr. Andrew Freeman, director of cardiovascular prevention and wellness at the National Jewish Health Center in Denver, Colorado.

Is It Healthy To Eat Avocado Everyday

Is It Healthy To Eat Avocado Everyday

Freeman mentioned being surprised by how much fatty fruit everyone seemed to be eating.

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“It seems like people eat dozens of avocados every day,” Freeman said. “I tell people to love avocados, but not too much. Because it feels crazy — I think people just eat unbelievable amounts.”

NBC News health and nutrition reporter Madelyn Fernstrom and Cleveland Clinic Health Institute director of health nutrition services Kristin Kirkpatrick say too much of a good thing can go too far.

One whole fruit contains about 21 grams of heart-healthy monounsaturated fat, Fernstrom says. This type of fat — also found in nuts and vegetable oils — can help lower LDL cholesterol, or bad cholesterol, and help develop and maintain cells, according to the National Institutes of Health. This fat is also rich in vitamin E, which is needed for healthy vision and a healthy immune system, the agency added.

The American Heart Association states that a moderate intake of monounsaturated fats can have a positive effect on health.

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One avocado also contains 10 grams of fiber—almost half of your daily fiber needs—as well as a variety of vitamins and minerals, including potassium, vitamin C, vitamin B-6, and magnesium, which the fruit is also naturally sodium-free. cholesterol and sugar, Fernstrom said.

“Its creamy texture and high fat content make portion control easy because a small portion can provide a high level of meal satisfaction and satiety,” she notes.

“Studies have shown that eating avocados can help reduce the risk of metabolic syndrome and heart disease. Plus, avocados are a low-carb snack for anyone trying to lose weight,” adds Kirkpatrick.

Is It Healthy To Eat Avocado Everyday

One avocado — about 1 cup, diced — contains about 240 calories, or about 10 to 20 percent of most people’s daily caloric needs, Fernstrom says. Think of them as fat, not fruit. Heart-healthy fats contain the same amount of calories as artery-clogging fats, so eating them in moderation is key to maintaining a healthy weight.

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“When you eat avocado, the calories add up quickly. You can even overeat healthy foods if you end up consuming hundreds of calories a day that your body doesn’t even need,” notes Kirkpatrick.

Some of his patients have rationalized their decision to overeat nachos by considering them a “healthy snack” when guacamole was present.

A 2015 study published in the Journal of the American Heart Association found that an avocado a day can help improve bad cholesterol levels in overweight and obese people.

If you’re struggling to lose weight, find yourself gaining weight, or have a situation where you need to cut out all the fat in your diet, it might be time to seriously consider eating avocados throughout the day, says Kirkpatrick.

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Avocado oil, by the way, offers another option for heart-healthy cooking, but it has a unique flavor, is expensive and, like all oils, contains 120 calories per tablespoon, Fernstrom says. Ah, the great avocado. Served at the perfect time – after it’s ripe but before it’s brown and gooey – there’s nothing quite like it.

In fact, one Australian millionaire says that overpriced (and addictive) avocado toast is the reason more millennials don’t have money, and after finding out that researchers are willing to pay people to spend money every day for six months after eating avocados, the Internet went viral. This is a dream!

There is no doubt that we are at the height of avocado mania. But when we’re slathering avocado on toast, tossing it in smoothies, and enjoying chips and candied avocado as a tapas snack, we have to wonder: Is there something in avocado? OD or something? Here’s what the experts have to say.

Is It Healthy To Eat Avocado Everyday

First things first: let’s talk about why avocados are not only delicious, but also good for you. According to New York-based nutritionist Carolyn Brown, the combination of healthy fats, vitamins and minerals makes avocados a superfood.

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“Avocados are good for you because they contain more than 20 vitamins and minerals — vitamin C, vitamin E, many B vitamins (energy vitamins), magnesium and potassium,” she says. “They are also rich in ‘good fats’ known as monounsaturated fatty acids (MUFA).

Eating the healthy fats in avocados can help keep you full longer, slow down digestion, and help you lose fat, Brown adds. “It’s vital for every cell in your body—studies have shown that a diet high in polyunsaturated fatty acids can reduce depression and prevent cognitive decline with age,” she explains. “Avocados are also good for the skin and the immune system.”

If that’s not enough to get you to the grocery store for perfectly ripe avocados, Brown notes that avocados are also high in fiber, which can help lower bad cholesterol and raise good cholesterol.

Like eating too many avocados. Brown advises her clients to eat half an avocado a day and no more than one.

Choosing Healthy Fats

An average avocado contains 322 calories and 29 grams of fat, so half an avocado has 161 calories and 14.5 grams of fat. If you eat a whole avocado, you get 44 percent of your daily recommended intake of fat and 21 percent of your recommended intake of saturated fat from the avocado alone, so it’s important to keep this in mind.

“You can actually overeat even the healthiest foods,” she says. “Low variability is key because you need other nutrients that are not found in avocados, such as protein and carbohydrates.”

While it would be nice to have avocado toast for breakfast, an avocado smoothie for lunch and an avocado salad for dinner, there are too many avocados that day, she said. “Of course there are worse foods to overeat,” he said. “But in general, I would limit my avocado intake to one a day and only eat it in one meal.”

Is It Healthy To Eat Avocado Everyday

While Brown is right that there are worse OD foods out there, it’s especially important to watch your saturated fat intake, and avocados contain a fair amount of saturated fat. Too much saturated fat has been linked to an increase in heart disease and stroke, and while the occasional avocado overdose is unlikely to lead to serious health effects, it’s best to keep this information in your back pocket.

Health Benefits Of Avocados

Another reason to avoid eating too many avocados is that you may develop oral allergy syndrome over time. Although OAS is not as dangerous as other food allergies, it can cause an itchy mouth and throat.

Sue Liebman, an orthodontist in Brooklyn, says people with latex allergies are especially susceptible to OAS. “Symptoms usually appear immediately after exposure, although they can appear suddenly about an hour after ingestion,” he explained. “The cause appears to be cross-reactivity or similarity between latex and proteins found in avocados or similar fruits that lead to this allergic reaction.”

If this sounds familiar, here’s the good news: If you’re willing to eat an avocado cooked, even slightly heated, it’s unlikely to cause the same reaction.

While there are too many avocados (what a shame!), your taste buds aren’t the only thing that will flourish if you stick to half an avocado a day. So is your health.

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By entering your email address and clicking Sign Up, you agree to us sending you customized marketing messages about us and our advertising partners. You also accept our Terms of Use and Privacy Policy. It’s green, but definitely not mean – the humble avocado might be one of the best foods you can add to your diet! While you may think avocado is a vegetable because of its use in salads and other savory dishes, it’s actually a fruit that botanically belongs to the berry family, according to California Avocados. (Which makes sense though…after all, they have a hole in the middle). But not only their botanical differences or delicious taste is really impressive in avocados. Avocados are very healthy for you, as they provide a variety of vitamins and minerals that may offer health benefits you may not have considered before (via Taste). If you’re someone who doesn’t get enough avocados, now you have a good excuse

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