Avocados: What’s The Truth? Will you gain or lose weight?

We’ve all heard it before, avocados are the good fat, right?  As much as we hear that we are all still a little reluctant to eat them on a regular basis, especially if you are weight conscious.

So will the fat in avocados make you gain weight?  Well yes & no, that’s probably not what you wanted to hear.  You probably wanted to hear, “Eat till your eyes turn green or eat til they come out of your ears.” Sorry, not that funny.

So if you love avocados and want to hear the good news, here it is.

If you’re worried about gaining weight by eating avocados because of their fat content, then you shouldn’t worry at all.  A 2013 study in the Nutrition Journal  showed that eating avocados can increase feelings of fullness, which can help promote weight loss. Whew!

Wait, there’s more good news.

Besides its healthy fats, there’s plenty of other lesser-known reasons to include avocado on your plate.

Avocados are really high in fiber, which is also important for feeling full between meals and also for keeping our digestive tract moving, while lowering our cholesterol.

This keeps getting better!

It’s also really high in potassium, one of those good electrolytes that’s essential for our heart, muscles and many body processes.

More facts-Avocados actually helps your body absorb fat-soluble vitamins: A, D, E and K. So eating avocados with a lot of colorful vegetables my supercharge the benefits.

That vitamin E is important for immune function. And overall, avocados are known for supporting brain function and healthy memory thanks to their healthy fats.

Ok, we feeling good now?  If you love avocados like most people do, this is great news.  But there’s always a but, right?  Here it is.

If you’re really trying to watch your weight, you should limit your portion sizes to about ½-1 avocado a day.  Avocados are a higher FODMAP food, meaning they contain carbohydrates that may not be digested or absorbed well.  Also, avocados are on the higher end for calories for the grams consumed.  Check out the numbers below.

Below is some nutritional statistics for just ½ of an avocado

Nutrition Stats

Serving Size: 1/2 avocado

  • 114 calories
  • 6g carbohydrates
  • 1g protein
  • 10.5g total fat (16% DV)
  • 1g saturated fat
  • 5g fiber
  • 0g sugar
  • 345mg potassium (10% DV)
  • 20mg magnesium (5% DV)
  • 6mg vitamin C (10% DV)
  • 0.2mg vitamin B6 (10% DV)

We all need some healthy fats in our diet, that is well documented.  So we should make note that we should not depend on avocados alone for our healthy fats.  We should incorporate some nuts, seeds and olives as well.

So don’t be afraid of gaining weight by eating avocados, just be cautious of your portion size and they may just actually help you lose or for sure maintain your weight.  Remember this is all going to depend on your diet in general as well.  You must keep your saturated fats down and eliminate or minimize your trans fats and processed foods.

image by tpublic

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