Are Avocados Good For Weight Loss?

Are Avocados Good For Weight Loss?

There’s a reason that food enthusiasts have dubbed avocado a “SuperFood.” The fresh, buttery fruit is easily one of the most nutrient-rich foods. It’s also extremely high in fiber and has been shown to help fight cancer, boost heart health and guard against autoimmune diseases.

Avocado is also celebrate for its rich, nutty taste and is used in a variety of sauces, spreads, dressings, dips and more. But are avocados good for weight loss too?

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6 Health Benefits of Avocados

1) Avocados Are Packed With Essential Nutrients

If you want to lose weight, you have to make sure that your body is getting the proper nutrients. Essential vitamins and minerals help your body perform basic functions that are not only crucial to weight loss – they are vital for living a long and healthy life.

You’ll find up to 20 different vitamins and minerals in each avocado. Just one of these fruits provides up to 26 percent of your recommended daily allowances (RDA) for Vitamin K – the nutrient that is essential for healthy blood flow and maintaining bone strength – and 20% of your RDA for Folate – a complex B vitamin that helps your body fight disease.

Here are some other vital nutrients found in avocados:

  • Vitamin C
  • Potassium
  • Vitamin B5
  • Vitamin B6
  • Vitamin E
  • Magnesium
  • Manganese
  • Copper
  • Iron
  • Zinc
  • Phosphorous
  • Vitamin A
  • B1 (Thiamine)
  • B2 (Riboflavin)
  • B3 (Niacin)

2) Avocados Are Stuffed With Monounsaturated Fatty Acids

This might be hard to believe… but even if you want to lose fat your diet should still contain a good amount of fat. It helps our bodies use and store energy, as well as transport essential nutrients and fat-soluble vitamins.

Avocados Are Stuffed With Monounsaturated Fatty Acids

Avocado is a high fat food – but it’s filled with the good kind of fat. Avocados are full of oleic acid, which is a heart-healthy monounsaturated fatty acid that helps protect against cancer, autoimmune diseases and inflammation.

3) They Are Full of Fiber Too!

Fiber-rich foods should be an important part of any nutrition plan. Eating fiber helps you feel fuller longer, supports weight loss, lowers blood sugar and may even help reduce your risk of developing certain types of cancer and other diseases.

Avocados are extremely rich in fiber. Just one 3.5 ounce serving contains about 27% of the RDA for fiber!

4) Avocados Help Lower Cholesterol

The World Health Organization lists heart disease as the leading cause of death on the planet. High levels of blood markers like cholesterol, triglycerides, inflammation and pressure greatly increase the risk of developing heart disease. And while some of these conditions are genetic, a great deal of them can be improved or prevented simply by enhancing diet.

Several different studies have shown that regularly incorporating avocado into your diet can help lower cholesterol levels and blood triglycerides.

5) They Are Rich in Antioxidants

Antioxidants are your body’s first defense against free radicals. A free radical is an unstable compound that attacks other molecules in order to steal their electron and gain stability. This can potentially cause a chain reaction which leads to cellular damage and disease.

Antioxidants in Avocados

Some free radicals occur naturally in the body, while others are due to environmental factors like pollution or cigarette smoke. Antioxidants help neutralize these free radicals by giving them electrons so they won’t try to steal them from bodily cells.

Avocados are rich in many types of antioxidants, but particularly Zeaxanthin and Lutein. These antioxidants are vital for eye health and have been shown to reduce the onset of macular degeneration as well as cataracts.

6) Avocado Supports Weight Loss

Eating avocado may help you lose more weight than with diet or exercise alone. A recent study by the School of Public Health found that people who ate avocado with their meals felt 23% more satisfied than those in the control group who did not eat avocado. The avocado eaters also had a 28% lower urge to eat again over the next several hours than the control group.

These findings indicate that adding avocados to your diet could help you consumer fewer calories and increase the likelihood that you’ll stick to your nutrition plan.

Not sure how to incorporate avocados? It’s easier than you think!

For breakfast, avocados can be mashed up and spread on bagels or cooked with eggs in an omelet. They can be sliced and easily added to lunch or dinner salads or used to make a creamy dressing. And for a healthy, hearty snack try baking a fresh variation of the most infamous form of avocado: guacamole!

Where to Buy Avocado

Ready to load up on some fresh avocados? You can find them at your local grocer, farmers’ market or health food store. Some avocados are seasonal, but Hass avocados can be found year-round. These are the most common variety and account for about 80 percent of the world’s total avocado supply.

In order to find the best avocados, it’s important to check the pressure before buying them. Gently squeeze the avocado in your palm and see if it responds to the pressure. If so, it’s ready to eat right away. If it’s still pretty firm, it will be ready to eat in a couple of days.

Disregard any avocado that feels too softy or mushy. This is a signed they are overly ripened and on their way to spoiling.

So…Are Avocados Good for Weight Loss?

In general, avocados are well-deserving of their “SuperFood” title. They are very good for weight loss and provide many other health benefits, including lowering cholesterol, fighting free radicals, as well as reducing your risk of cancer and other diseases.

Avocados are also an excellent source of healthy fat, full of fiber, low in carbs and packed with antioxidants. But even with all of these health benefits… avocados should still be consumed in moderation.

An average avocado has about 23 grams of fat and around 250 calories – and the delicious, creamy texture of the fruit can make it easy to go overboard and eat more than you should.

To feel the full health benefits of avocado and still keep your calorie count low, try making substitutions instead of additions. For example, swap out the cheese on your sandwich for avocado spread or the croutons in your salad for fresh avocado slices. Simple substitutions make it easy to enjoy avocado without adding a ton of extra calories!

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17 thoughts on “Are Avocados Good For Weight Loss?

  1. Chris,
    My aunt eats a lot of Avocados. She is 83 and gets around better than most younger people. She has a smoothie every morning with fruits, nuts and Avocados.
    She does not like the taste when eating them alone.
    Since she has started doing the smoothie in the morning she has lost 15 pounds, so Avocados must be good for weight loss.

    1. Hi John,

      I sympathize with your aunt as I know many people who dislike the buttery taste of Avocado ( they normally mix it into something! ). I love the sound of that smoothie she uses – thanks for sharing that recipe with us!

  2. Hi there! Great article! I didn’t know that avocados are great for weight loss. Not until I have read this one. We usually buy avocados at home. Actually it is my aunts favorite because she always eats it during dinner. By the way, I have a question. So even if I eat a lot of avocados , I will not gain weight? Just a curious question. Thanks!

  3. Wow this is a very informative article on avocados! I never knew how much benefits this fruit had, I can see that you have clearly done an in-depth research on this topic, I always thought that it was full of fat, i never really seen it as a fat loss product . I will be definitely eating more avocados from now on!!! haha


    1. Hi Shane,

      Well they are full of fat…but it’s the GOOD fat that actually aids weight loss ( when taken in moderation! ) 🙂

  4. I just read your article and I knew avocados were good for you and contained “healthy” fats, but I had no idea that they had so many other nutrients!

    I can definitely see why they are called “Super Foods.”

    I do like the swap method you mentioned. This is a great way to introduce more avocado in your diet without adding more calories.

    I have also read from a book called “The Calorie Myth” that losing wieght really doesn’t have anything to do with calories, that this is just a myth we have been led to believe for decades now.

    It goes to prove a point about this one guy who eats like 8,000 calories a day but only burns around 3,000. And if 3,500 calories equals 1 pound, then he gaining almost 11 pounds a week but yet he isn’t.

    I was curious if you have read it and what are your thoughts on the point it makes.

  5. Oh I am a total avocado-enthusiast. Me and my friends even held the first Newport Guac-Off where my husband was crowned The King of Guacamole aka The Guac-King.

    I eat about half an avocado a day as an entire one with my meals is often too much. I love their taste and how versatile they are.

    The added benefits of vitamins and nutrients and all the good stuff in them is just the cherry on top.

  6. That was a fascinating discussion about the benefits of avocados. I love them in guacamole and they do make a great alternative to butter as a spread on crackers or bread.
    I don’t eat it now since I try to follow the Eat Right 4 Your Type regime.
    It is amazing how the right foods can help us achieve good health and enjoy life.
    Thank you for the post.

  7. Oh yes I totally believe avocados are a superfood and they are just so yummy too!
    I would honestly eat avocados with every single meal if I could.
    This is such a great post, with so much information about avocados that I never knew before.
    I’m sure avocados are good for weight loss!
    I used to eat them at work by cutting them in half and removing the pip then eating them with a spoon after pouring either vinegar or lemon juice in the holes 🙂 Strangely enough one of my co-workers always told me that if I eat an avocado a day like that I will get fat! Quite amusing.

  8. Hi there,

    Avocados help lower the bad cholesterol but they are actually high in cholesterol, but cholesterol is actually good for you, as it is the building blocks of testosterone. Containing all the right vitamins and minerals for boosting avocados, are great for weight loss. as increased testosterone in both sexes helps to build lean muscle AND burn fat.

    Yeah, avocados that girl fruit is not so girly after all huh..

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