The paleo diet, also known as the paleolithic or caveman diet, is a popular diet that advocates eating foods that were available and consumed during the paleolithic era. This includes meat, fish, eggs, vegetables, fruits, nuts and seeds. The diet avoids processed foods, sugar, dairy, legumes and grains, which became common in human diets during the agricultural revolution. Many people adopt a paleo diet to improve health, lose weight or treat autoimmune conditions.
Avocados are a unique and nutritious fruit full of healthy fats. However, there is some debate over whether avocados should be included in a paleo diet. This article reviews whether avocados are paleo-friendly and provides tips on how to enjoy them on a paleo diet.
Are avocados paleo?
Avocados are fruits that grow on trees. Unlike most fruits, avocados are low in carbs and high in fat, particularly heart-healthy monounsaturated fat.
Avocados were not a significant part of early human diets. They originated in Central America and were cultivated by Aztecs and Mayans around 8,000 BC. Avocados were introduced to Spain and the Mediterranean in the 16th century before spreading to the rest of the world.
Therefore, avocados do not fit the strict definition of a paleo food. However, many versions of the paleo diet do allow avocados due to their health benefits.
Here’s a detailed look at the paleo status of avocados:
Allowed on modified paleo diets
Avocados contain nutrients that are encouraged on the paleo diet, including:
– Healthy fats. Over 77% of the calories in avocados come from fat, mostly monounsaturated fat. Monounsaturated fat is linked to reduced inflammation and improved heart health.
– Fiber. One medium avocado provides 7 grams of fiber, approximately 25% of the RDI. Adequate fiber promotes healthy digestion.
– Vitamins and minerals. Avocados are rich sources of potassium, magnesium, vitamins C, E, K and certain B vitamins.
– Phytochemicals. Avocados contain various plant compounds like carotenoids, which may have antioxidant and anti-inflammatory benefits.
For these reasons, most modified versions of the paleo diet include avocados. The high fat and low carb content of avocados makes them ideal for low carb paleo diets like the Keto paleo diet.
Excluded from strict paleo
Avocados were not available to early hunter-gatherers during the paleolithic era. As a result, strict versions of the paleo diet exclude all foods that only became available to humans after the agricultural revolution.
This includes avocados and all other fruits, vegetables, herbs and spices not indigenous to the paleolithic hunter-gatherer regions of North America, Europe, Asia and Africa prior to 12,000 years ago.
Following a strict paleo diet limits diversity, so it is not recommended to exclude avocados and other nutritious foods unless you have a medical reason to do so.
Benefits of avocados on paleo
Here are some of the top benefits of adding avocados to a paleo diet:
Rich in healthy fats
Unlike most fruits, avocados are low in sugar and high in fat—particularly monounsaturated oleic acid.
Monounsaturated fat is the primary fat found in olive oil. Studies show that replacing saturated fats with monounsaturated fats improves cholesterol levels and heart health.
Increase fat burning
Several studies indicate that diets higher in fat—especially monounsaturated fat—promote greater fat burning during exercise compared to low fat diets.
More fat burning may promote weight and body fat loss over time.
Improve nutrient absorption
Avocados are rich in fat soluble vitamins like A, D, E and K. Consuming these vitamins with fat can increase absorption by up to 15 times compared to consuming them with carbs.
The high fat content of avocados enhances your absorption of antioxidant carotenoids like beta carotene and lutein.
Promote gut health
Avocados are high in fiber, with 7 grams per medium fruit providing around 25% of the RDI. Fiber has been shown to relieve constipation, improve gut health and lower cholesterol.
Some animal studies also indicate soluble fiber may contribute to beneficial changes in gut bacteria, though human research is needed.
Support weight management
Despite being high in fat and calories, some research shows avocados may support weight loss and management when substituted for carb-heavy foods.
One study in overweight adults found adding half an avocado to lunch increased feelings of satiety over 5 hours compared to not eating avocado. Another study found avocado consumers had healthier diets, higher HDL cholesterol and lower risk for metabolic syndrome.
May protect brain health
Avocado oil made up 60–80% of fatty acids in the brains of ancient Peruvian mummies, indicating past cultures valued avocados for brain health.
Avocados are a source of omega 3 fatty acids that support cognitive function. And the monounsaturated fats in avocados may protect brain cells from inflammation and oxidative stress.
Rich in antioxidants
Avocados contain unique antioxidants including the carotenoid compounds zeaxanthin and lutein. These antioxidants protect your eyes, fight inflammation and maintain healthy skin.
Potential concerns
Avocados are well tolerated by most people but there are a few things to keep in mind:
– Allergies. Avocados, along with kiwi, bananas and chestnuts, are common food allergens, especially in children. Symptoms may include an itchy mouth, vomiting, cramps or diarrhea.
– Weight gain. Although research shows avocados may support weight loss, they are energy dense at 167 calories per half fruit. Monitor portions to prevent excess calorie intake.
– Lectin content. Avocados contain low levels of lectins, which are proteins that may irritate the gut lining in sensitive people. Those with autoimmune conditions may want to avoid lectin-rich foods.
– Toxins. Unripe or damaged avocado flesh can contain persin, a toxin that may cause nausea, vomiting and diarrhea if consumed in excess. Ripe, undamaged avocados do not pose a toxicity risk.
Overall, avocados are extremely healthy and well tolerated by most people. Those with food allergies or digestive sensitivities may choose to avoid them.
Tips for enjoying avocados on paleo
Here are some tips on incorporating avocados into your paleo diet:
Focus on ripe, whole avocados
Selecting fresh, ripe avocados ensures you are getting the most nutrients. The flesh should yield slightly when gently pressed.
Avoid pre-cut, processed or frozen avocado products, which may have additives or remove beneficial compounds like oleic acid during processing.
Use avocado oil for cooking
Refined avocado oil has a very high smoke point of 520°F (270°C), making it one of the best oils for cooking at high heat. It’s far superior to unstable oils like vegetable oil.
Avocado oil is over 70% monounsaturated fat and has great flavor. Drizzle it over meats, eggs and vegetables after cooking.
Make paleo mayo
Homemade mayonnaise is easy with ripe avocados. Blend one avocado with olive oil, lemon juice, mustard and seasonings for a creamy, paleo-friendly mayo.
Incorporate avocado into meals
– Breakfast: Top eggs or paleo pancakes with sliced avocado. Or make an avocado smoothie with coconut milk and spices.
– Lunch: Stuff avocado halves with tuna, chicken or egg salad. Or add sliced avocado to salads.
– Snacks: Avocado halves sprinkled with sea salt. Guacamole with cut vegetables.
– Dessert: Cocoa avocado mousse. Avocado gelato or avocado-based chocolate pudding.
Use avocado as a substitute
The rich, creamy texture of avocados makes them a great substitute for foods excluded from the paleo diet:
– Instead of butter or vegetable oil, use mashed avocado.
– Substitute banana or protein powder with avocado in smoothies.
– Replace mayo or sour cream with mashed avocado as a topping.
Monitor your portions
Despite being nutritious, avocados are high in calories—one whole avocado provides 322 calories and 29 grams of fat.
To prevent excess calorie intake, stick to a serving of 1/4 to 1/2 an avocado, especially if you are watching your weight.
Conclusion
Avocados are a nutritious, paleo-friendly food that provides healthy fats, fiber and important nutrients. They offer many benefits and can be used in creative ways as part of a paleo diet.
While not a true paleo food, avocados are permitted on modified paleo diets due to their excellent nutrition profile. Those following strict paleo guidelines may want to limit or avoid avocados.
Enjoy avocados in moderation along with a balanced paleo diet for the best health results. They are a tasty addition to any paleo eating pattern.
| Type of Paleo Diet | Are Avocados Allowed? |
|---|---|
| Strict Paleo | No |
| Modified Paleo | Yes |
| Keto Paleo | Yes |
| Nutrition Facts per 1/2 Avocado | Amount | % Daily Value* |
|---|---|---|
| Calories | 161 | 8% |
| Total Fat | 15 g | 23% |
| Saturated Fat | 2 g | 10% |
| Monounsaturated Fat | 10 g | † |
| Polyunsaturated Fat | 1.5 g | † |
| Cholesterol | 0 mg | 0% |
| Sodium | 7 mg | 0% |
| Potassium | 345 mg | 8% |
| Total Carbohydrate | 8.5 g | 3% |
| Dietary Fiber | 7 g | 24% |
| Sugar | 0.2 g | † |
| Protein | 2 g | 4% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
†Daily Value not established.