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Heba E. Husseyn
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« on: August 24, 2019, 01:13:03 am »



As-Salam Alaikum dear folks.

Two or three avocados daily along with that huge a bowl of fruits and nothing else isn't the best food planning at all.  That's an imbalanced diet.  We need a balanced diet which can be a very detailed discourse.  Thus, focusing on avocado only .... ..

Avocado is often a fav of diabetics mainly because it's very low in sugar, barely 1 gram of sugar in every 100 grams of avocado.  For the same reason weight watchers go after it too.  However, the other side of the picture also tells us that despite being loaded with high fibers and various nutrients, avocado is high in fat too.  More than 75% of total calories in avocado consist of fat.  Therefore, whether one is overweight or diabetic or both, they should not be taking more than one medium avocado a day.   If it’s a big one, then half.   Cardiac health experts emphasize on half a day only. 

Focus on the following table:
One-fifth avocado = 50 calories.   That is, less than one-quarter of the fruit.
Half avocado = 130 calories.  That is, 12 or 13 grams.
One avocado (medium) has a whopping 250 calories (or more) with approximately 23 or 24 grams of total fat.   Larger avocados consist up to 320 calories and 30 grams of fat, in each fruit.

Food experts may have much to say about the positives of Avocado to the delight of weight watchers .... that avocado is "good fat" which helps "lower bad cholesterol" and "improve heart health" and so on.  All of that is no doubt true but it's on the assumption of avoiding overindulgence.  At the end of the day, fat is fat.    Despite all its nutritional benefits, you must strictly measure your daily intake of this fruit.  The bottom line is, it's high in calories and high in fat.  We are aware that weight gain can have dozens of reasons.  But the most significant factor is the quantum of calories you consume.  Though a somewhat flavorless fruit, some eaters tend to relish its bland flavor and can be inclined to eat up to two, three or four avocados a day.  Very bad idea. 

Having said that, if you specifically ask a dietican whether or not avocados can cause weight gain, they will say "oh yes, avocados are dense in calories and thus an easy way to gain weight."  That again is on the assumption that you don't consume beyond the healthy limit of half avocado a day ...  or certainly not max out on more than one medium avocado.

Something else to remember for those who have kidney issues.  Avocado is rich in potassium which isn't healthy for the kidneys.  If one already has renal health problems, even half avocado/day would not be advisable .. not on a daily basis.

 

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