Is Avocado Good For Weight Loss?

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Avocados get a lot of attention when it comes to good weight loss foods. But why is that? What makes them so special?

In this blog post, we’ll dive into the many benefits of avocados and how you can incorporate them into your diet to achieve your weight loss goals.

Nutritional benefits

Avocados are a fruit that contain a good amount of monounsaturated fat. The predominant fat in avocados is oleic acid, the same fatty acid found in olive oil. Avocado oil actually has a similar fatty acid profile to olive oil.

They also contain more potassium than bananas, making them a frequently recommended food on the DASH diet, a diet that’s very useful for people with high blood pressure, or those at risk of cardiovascular disease. So avocados have good reason to be considered a healthy food.

Avocado vs olive vs coconut oil

Avocado, olive, and coconut oil are three popular types of cooking oils with different nutritional profiles, flavors, and culinary uses. Here’s a comparison of their key characteristics:

Nutritional profile:

Avocado oil: high in monounsaturated fatty acids (MUFA), vitamin E, and antioxidants.
Olive oil: high in MUFA, particularly oleic acid, as well as vitamin E, and antioxidants.
Coconut oil: high in saturated fats, particularly medium-chain triglycerides (MCTs), which are processed differently by the body compared to long-chain triglycerides (LCTs) found in other oils.

Health benefits:

Avocado oil: high in healthy fats and antioxidants, which may reduce inflammation, promote heart health, and support healthy skin and hair.
Olive oil: high in healthy monounsaturated fats, antioxidants, and anti-inflammatory compounds, which may reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.
Coconut oil: high in medium-chain triglycerides (MCTs), which are metabolized differently than other fats and may provide a quick source of energy for exercise, as well as antimicrobial and anti-inflammatory properties.

Smoke point:

Avocado oil: high smoke point (around 520°F/ 271°C), making it suitable for high-heat cooking methods such as frying and roasting.
Olive oil: moderate smoke point (around 375°F/ 191°C), making it ideal for low to medium-heat cooking methods such as sautéing, baking, and salad dressings.
Coconut oil: low to medium smoke point (around 350°F/ 177°C), making it suitable for gentle cooking and baking.

Flavor and aroma:

Avocado oil: mild, nutty flavor, with a slightly buttery texture.
Olive oil: fruity, peppery flavor, with a smooth texture.
Coconut oil: mild, sweet coconut aroma and flavor, with a creamy texture.

Culinary uses:

Avocado oil: ideal for high-heat cooking methods, such as frying, grilling, and roasting, as well as for salad dressings, marinades, and dips.
Olive oil: suitable for low to medium-heat cooking methods, such as sautéing, stir-frying, and baking, as well as for salad dressings, dips, and marinades.
Coconut oil: suitable for gentle cooking methods, such as baking, sautéing, and stir-frying, as well as for desserts, smoothies, and coffee.

In summary, avocado, olive, and coconut oil have different nutritional profiles, smoke points, flavors, and culinary uses. Each of these oils can be a healthy and delicious addition to your diet, depending on your cooking needs and personal preferences.

Avocados in Mexico vs California

Although there are no real nutritional differences between avocados grown in these two regions, and thus no difference to your diet whichever one you choose, there are some small differences that can result in different personal preferences:

Varieties: Both Mexico and California produce several varieties of avocados. However, the most common varieties grown in Mexico are Hass, Fuerte, and Criollo, while in California, the primary variety is Hass.
Climate: Mexico and California have different climates, which can affect avocado production. Mexico generally has a warmer and more humid climate than California, which can result in a longer growing season for avocados.
Harvest season: Avocado harvest seasons in Mexico and California differ slightly due to the differences in climate. The Mexican avocado season typically runs from October to June, while the California avocado season runs from April to September.
Taste: Avocados from both regions are known for their rich and buttery flavor. However, there are some subtle differences in taste. Avocados grown in Mexico tend to have a creamier texture, while California avocados are slightly firmer and have a nuttier taste.
Size and appearance: Avocado size and appearance can vary depending on the region in which they are grown. Mexican avocados are generally larger and have a thicker skin than California avocados. California avocados, on the other hand, are smaller and have a smoother, more uniform appearance.
Production volume: Mexico is the largest producer of avocados in the world, producing more than 2 million metric tons of avocados annually. California, on the other hand, produces about 80% of the avocados grown in the United States.

Avocados and weight loss

Pro: High healthy fats

A very common way to suppress appetite and reduce hunger is to increase your dietary intake of fats.

Fats stimulate hormones that trigger fullness signals in the body, and allow you to eat less, as long as you’re eating slowly and giving your body time to feel full.

Avocados have plenty of unsaturated fats. High dietary intake of these types of fats are often associated with a decrease in cardiovascular disease.

This makes avocados an excellent way to increase your dietary fat intake to help with fullness, and for a keto diet, while avoiding some of the cardiovascular concerns surrounding other commonly consumed fats, like butter or lard, which are high in saturated fats and may increase your risk of cardiovascular disease in high doses.

Con: High calorie density

Because avocados are so high in healthy fats, they tend to be quite high in overall calories. As a fruit, they have 2 to 3 times the amount of calories as a typical fruit.

Fruit	Calories	Fat (g)	Fiber (g)	Carbs (g)
Avocado	160	15.0	7.0	8
Banana	89	0.3	2.6	23
Kiwi	61	0.5	3.0	15
Pear	57	0.3	3.1	15
Apple	52	0.2	2.4	14

Comparing nutritional value of avocado vs other fruits (per 100 g)

Of course calories are not the only thing to consider when losing weight, however you can overeat on avocados if you’re not careful.

Pro: High soluble fiber

Avocados are also high in dietary fiber, and help to bulk out your stomach and make you feel fuller right away.

Soluble fiber helps to reduce the impact of other simple carbohydrates on your weight, by slowing the absorption of carbohydrates into your bloodstream.

This lowers the glycemic index and reduces any insulin spike from eating carbohydrates. A lower insulin spike means your body won’t be as likely to store extra carbohydrate as fat.

This means that avocados can be consumed with other carbohydrate sources, like toast, to reduce the overall glycemic index of the whole meal.

Having avocado for weight loss

Overall, avocados can be a great part of a weight loss diet to help manage hunger, and generate fullness so that you’re able to eat less and still feel satisfied.

Avocado oil also has a pretty high smoke point at over 500 degrees Fahrenheit, making it suitable for all types of cooking.

My suggestion is to use avocados as a way to improve the fullness of any meal.

For example, you could add avocado into a lunch salad to make it more filling, so you don’t end up snacking before dinner.

Or you could replace a snack muffin with a snack avocado, so that it makes you feel fuller and eat less in the following meal.

Remember that avocados can be very filling, but may take some time to make you feel full. So eat slowly, and if you do feel fuller, try to reduce the overall portion sizes of your meals.

Avocado recipes

Here are some examples of avocado recipes that can fit into a healthy weight loss diet:

Avocado and Egg Breakfast Salad: This dish is a great way to start your day with a healthy dose of healthy fats, protein, and fiber. To make it, simply top a bed of mixed greens with sliced avocado, hard-boiled eggs, cherry tomatoes, and crumbled feta cheese. Drizzle with olive oil and balsamic vinegar for extra flavor.
Avocado Tuna Salad: This dish is a low-carb, high-protein option that’s perfect for lunch or a light dinner. Simply mix canned tuna with mashed avocado, diced celery, red onion, and lemon juice. Serve over lettuce leaves or stuffed into a halved avocado for an extra dose of healthy fats.
Grilled Chicken with Avocado Salsa: This flavorful dish is a low-carb, high-protein option that’s perfect for dinner. To make it, simply marinate chicken breasts in olive oil, garlic, and chili powder, then grill until cooked through. Top with a fresh salsa made from diced avocado, tomato, red onion, and cilantro for a burst of flavor and healthy fats.
Baked Avocado and Egg: This easy and delicious dish is a great option for breakfast or brunch. Simply halve an avocado, remove the pit, and crack an egg into each half. Bake in the oven until the egg is cooked to your liking, then season with salt and pepper and top with diced tomato and fresh herbs.
Avocado Smoothie: For a healthy and low-carb breakfast or snack option, try blending up an avocado smoothie. Simply blend together avocado, unsweetened almond milk, vanilla extract, and your favorite low-carb sweetener until smooth and creamy. You can also add spinach, protein powder, or other healthy ingredients for extra nutrition.
Avocado Chicken Salad Lettuce Wraps: This dish is a low-carb, high-protein option that’s perfect for lunch or a light dinner. Simply mix shredded chicken with mashed avocado, diced red onion, and lemon juice. Serve the chicken salad wrapped in large lettuce leaves for a satisfying and nutritious meal.
Guacamole Stuffed Cucumber Bites: This dish is a refreshing and low-carb appetizer or snack option. Simply scoop out the seeds of a cucumber and cut it into bite-sized pieces. Fill the cucumber cups with homemade guacamole made from mashed avocado, diced tomato, red onion, jalapeno, and lime juice.
Avocado and Shrimp Salad: This dish is a low-carb, high-protein option that’s perfect for a light and refreshing dinner. Simply toss cooked shrimp with sliced avocado, diced tomato, red onion, and cilantro. Drizzle with olive oil and lime juice for a burst of flavor.
Avocado and Zucchini Noodles: This dish is a low-carb, nutrient-dense option that’s perfect for a healthy and satisfying lunch or dinner. Simply spiralize zucchini into noodles and top with mashed avocado, cherry tomatoes, and grilled chicken or shrimp. Drizzle with olive oil and balsamic vinegar for extra flavor.
Avocado and Salmon Bowl: This dish is a low-carb, high-protein option that’s perfect for a healthy and filling lunch or dinner. Simply grill or bake a salmon fillet and serve over a bed of mixed greens, sliced avocado, cucumber, and cherry tomatoes. Drizzle with olive oil and lemon juice for extra flavor.
Avocado and Tomato Salad: This dish is a simple and refreshing option that’s perfect for a light lunch or side dish. Simply slice ripe tomatoes and avocado and arrange them on a plate. Drizzle with olive oil and balsamic vinegar and sprinkle with salt and pepper for a burst of flavor.
Avocado and Feta Stuffed Chicken: This dish is a low-carb, high-protein option that’s perfect for a healthy and satisfying dinner. Simply stuff chicken breasts with mashed avocado and crumbled feta cheese, then bake until cooked through. Serve with a side of roasted vegetables or a fresh salad for a complete meal.
Avocado and Cucumber Gazpacho: This dish is a refreshing and low-carb option that’s perfect for a hot summer day. Simply blend together avocado, cucumber, garlic, lemon juice, and chicken broth until smooth. Serve chilled with a dollop of sour cream and a sprinkle of chopped fresh herbs.
Avocado and Tofu Stir Fry: This dish is a low-carb, high-protein option that’s perfect for a healthy and satisfying dinner. Simply stir fry diced tofu and sliced vegetables such as bell peppers, broccoli, and mushrooms in a pan with avocado oil. Add sliced avocado on top for a healthy dose of healthy fats and flavor.
Avocado and Turkey Lettuce Wraps: This dish is a low-carb, high-protein option that’s perfect for a healthy and satisfying lunch or snack. Simply wrap sliced turkey, avocado, and tomato in large lettuce leaves for a quick and easy meal on the go. You can also add hummus or a low-carb dressing for extra flavor.

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Citations

Dreher ML, Cheng FW, Ford NA. A Comprehensive Review of Hass Avocado Clinical Trials, Observational Studies, and Biological Mechanisms. Nutrients. 2021 Dec 7;13(12):4376. doi: 10.3390/nu13124376. PMID: 34959933; PMCID: PMC8705026.

Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. PMID: 23638933; PMCID: PMC3664913.