Avocados are a unique fruit that are often touted for their myriad health benefits. They are nutrient dense, containing high amounts of monounsaturated fats, fiber, vitamins and minerals. However, some people worry that avocados may promote weight gain due to their high calorie and fat content. This article reviews the evidence on whether avocados can support or hinder weight loss goals.
Nutrition facts
Avocados are packed with nutrients. Here are the nutrition facts for a medium avocado (200g) 1:
| Nutrient | Amount |
|---|---|
| Calories | 322 |
| Total fat | 29 g |
| Saturated fat | 4 g |
| Monounsaturated fat | 19 g |
| Polyunsaturated fat | 4 g |
| Protein | 4 g |
| Carbs | 17 g |
| Fiber | 13 g |
| Sugar | 1 g |
As you can see, avocados are high in calories and fat. However, most of the fat comes from monounsaturated fatty acids, which are considered healthy fats. Avocados are also packed with fiber, which can promote weight loss.
Weight loss benefits
Although high in calories and fat, avocados have several properties that may actually support weight loss.
High in fiber
Avocados are very high in fiber, providing 13 grams per medium fruit. Fiber promotes fullness and reduces appetite. Multiple studies show that a high fiber intake is associated with lower body weight 2.
Furthermore, soluble fiber absorbs water and forms a gel-like substance in the digestive tract. This slows digestion and nutrient absorption, which can lead to reduced calorie intake 3.
One study found that adding avocado or avocado oil to a meal increased feelings of satiety and fullness in participants 4.
Monounsaturated fats
Avocados contain high amounts of monounsaturated fats, the same type of fat found in olive oil.
Unlike saturated fats, monounsaturated fats are generally considered heart-healthy and are less likely to be stored as body fat 5.
Some evidence suggests that replacing saturated fats with monounsaturated fats in the diet may promote weight loss. However, the effects seem to depend on the overall diet 6, 7.
Nutrient dense
Avocados are loaded with nutrients including potassium, magnesium, folate and vitamins C, E and K.
One avocado provides approximately 20% of the Daily Value (DV) for vitamin K, 30% DV for vitamin C, 15% DV for folate and 28% DV for potassium 1.
Eating nutrient dense foods like avocados may help support weight loss. One study found that a nutrient dense diet was associated with significantly less abdominal fat than a nutrient poor diet 8.
May reduce inflammation
Chronic inflammation may interfere with weight loss. Studies show that elevated inflammatory markers are linked with obesity 9.
Avocados’ anti-inflammatory antioxidants like lutein, zeaxanthin, vitamin E and vitamin C may help dampen inflammation and promote weight loss.
However, most research is limited to lab and animal studies. Human studies are needed 10.
Potential downsides
While avocados have many attributes of a weight loss friendly food, they also have some potential downsides.
High in calories
The biggest concern with avocados is their calorie content. With 322 calories and 29 grams of fat per medium fruit, it can be easy to overeat.
Monitoring portion sizes and frequency of use is important, especially on a weight loss diet.
May promote fat storage
Some sources claim that the high fat content of avocados may promote fat storage and weight gain. However, the evidence does not support this.
Diets high in monounsaturated fats like the Mediterranean diet are consistently linked with better health, including easier weight control 11.
Nutrient absorption
The fat content of avocados can help with the absorption of some fat-soluble nutrients.
While this may be beneficial for nutrient intake, one study found that avocados increased carotenoid absorption from salad by 2.6 to 15 times 12.
Increased absorption of antioxidants and vitamins is usually considered beneficial, but it also means you’re absorbing more calories and energy from the meal.
Can be high FODMAP
Some people need to restrict high FODMAP foods, including avocados, for digestive issues.
The high fiber and lactose content of avocados may exacerbate symptoms like bloating and gas in sensitive individuals 13.
However, many find that they can tolerate avocados when served in small amounts. Ripe avocados also tend to be lower in FODMAPs than firmer ones 14.
Do avocados make you gain weight?
Avocados are high in calories, but they provide many nutrients and heart-healthy fats that may support weight loss.
No direct evidence suggests that avocados cause weight gain. On the contrary, several studies link avocado intake to better diet quality, reduced risk factors for heart disease and lower body weight 15, 16.
Clinical trials have found that including avocados in a calorie-controlled diet:
– Increases satiety, compared to a low fat diet 17.
– Leads to greater weight loss, compared to a standard calorie restricted diet 18.
– Reduces belly fat and decreases LDL cholesterol more than a low fat diet 19.
However, overeating can easily lead to extra calories. To keep your total calorie intake within limits, moderate your portions and how often you eat avocado.
Weight gain risk factors
Avocados are unlikely to directly cause weight gain. However, certain factors may tip the scales:
– Overeating: It’s easy to overdo it with avocados since they’re rich, creamy and tasty. Monitor your portions to keep calories in check.
– Adding to processed foods: SLathering avocado on donuts or adding it to cheeseburgers isn’t doing you any favors for weight loss. Use it to replace less healthy fats.
– Low fiber diet: Avocados need to be paired with other high fiber foods to promote feelings of fullness. Without adequate fiber, it’s easier to overeat calories.
– Sedentary lifestyle: No food can prevent weight gain from lack of exercise. Regular activity is vital for expending extra calories.
As long as you’re mindful of calories, portion sizes and diet quality, avocado is an excellent addition to almost any weight loss diet.
Tips for losing weight with avocados
Here are some tips to integrate avocados into your diet to reach or maintain a healthy weight:
– Use it to replace less healthy fats like cheese or fatty cuts of meat. Avocado is ideal for wraps, sandwiches or lettuce salads.
– Try an avocado-based soup or smoothie for a nutrient-packed meal. Blend it with veggies, greens, lean protein and healthy fats.
– Make chocolate avocado mousse with cocoa powder and natural sweeteners for a low sugar dessert.
– Add it to omelets, breakfast tacos or whole grain toast for a satisfying morning meal.
– Snack on homemade guacamole with cut vegetables. Avoid deep fried tortilla chips.
– Mix into bean, quinoa or rice dishes for added creamy richness.
– Stick to a serving size of 1/4 to 1/2 an avocado at a time to avoid overeating calories.
Should you eat avocado daily to lose weight?
There’s no definitive research showing that eating avocado daily is necessary for weight loss. However, including it regularly in a balanced, calorie-controlled diet may promote satiety and support loss of excess body fat.
Potential benefits of daily avocado intake may include:
– Increased fiber intake which promotes fullness after meals.
– Replacing saturated fats with monounsaturated fats to support heart health.
– Eating more nutrient-dense foods and avoidance of empty calories.
– Lower levels of inflammation which may contribute to obesity.
Aim for a serving that fits into your calorie and macro goals for the day. For most people this is around 1/4 to 1/2 an avocado per day, but this varies. Pay attention to serving sizes and adjust as needed to achieve a calorie deficit.
Avocado for weight gain
If you’re underweight or looking to build muscle, avocados can also help. Their high amounts of heart-healthy fats provide a concentrated source of energy.
Ways avocado may help with healthy weight gain include:
– Energy density: The high fat content means avocados pack nearly twice as many calories ounce for ounce as chicken or fish.
– Nutrient absorption: The fat enhances your uptake of fat-soluble vitamins A, D, E and K.
– Appetite stimulation: Monounsaturated fats may increase concentrations of appetite stimulating hormones like ghrelin.
– Hormone regulation: Healthy fats help regulate hormones like leptin and insulin that influence weight control.
However, focusing on calorie and protein intake is still key for building lean muscle mass. Use avocado as one component of a diet high in whole foods.
Avocado and body fat distribution
Some research indicates avocados may impact where fat is deposited in the body.
Abdominal or visceral fat is the most dangerous type of fat and is linked to many chronic diseases.
In one study, overweight and obese adults eating an avocado enriched diet for 12 weeks experienced 19:
– Significantly greater reductions in visceral fat than a control diet group.
– 140% greater reductions in visceral fat than those eating a lower fat diet.
The monounsaturated fats in avocados may specifically target abdominal fat storage. Another study found avocado intake was linked with lower waist circumference 16.
Replacing saturated fats with avocado appears beneficial for reducing dangerous visceral fat.
Do avocados make you fat?
Avocados are often singled out as fattening due to their high fat content. But the evidence does not support the claim that avocados inherently make you gain fat.
No studies have observed that avocados directly cause an increase in overall body fat. On the contrary, eating avocados as part of a healthy diet is associated with better diet quality and lower BMI 15, 16.
Avocados are unlikely to make you gain fat by themselves. However, focusing on your total daily or weekly calorie balance is key.
It’s possible to gain weight with any food if you frequently eat more calories than you expend through exercise and normal body functions. But this is not unique to avocado.
Conclusion
Avocados are nutritious fruits that provide many beneficial nutrients, like healthy fats, fiber, vitamins and minerals.
Research does not support the claim that avocados inherently lead to fat gain or weight gain.
In fact, eating them as part of a calorie controlled diet may boost satiety, reduce inflammation, replace less healthy fats and stimulate weight loss rather than weight gain.
Focus on your overall diet quality and calorie balance. When included as part of a healthy diet, avocados can be a nutritious addition for weight loss, maintenance or even gain.