As a dietitian, I often recommend avocados to clients for their rich nutrient profile and versatility. And the healthy fats they provide are quite impressive to boot. But I have wondered what would actually happen if I ate a serving of avocado every single day? So, I ran a little experiment on myself for one week, making a point to include avocado in my salad, soup, eggs, and more. Though they can be pricey, I wanted to see if I would notice any tangible changes in my energy levels, digestion, or overall well-being—here’s what happened.
What happened when I ate avocado every day for a week?
My one-week avocado challenge was surprisingly easy and enjoyable. But it is important to note I wasn’t eating a whole avocado daily, but rather a standard serving, which is about one-third of a medium avocado. I incorporated my daily serving into my menu in various ways. Some mornings, it was smashed on whole-wheat toast with a sprinkle of everything bagel seasoning. For lunch, I added slices to salads or grain bowls. One evening, I even blended it into a creamy pasta sauce.
So, what did I notice? The most significant change was my satiety. I felt noticeably fuller for longer and was less tempted to reach for an afternoon snack. While a week is too short for dramatic long-term changes, this experiment reinforced what I already knew about the power of nutrient-dense foods. I felt consistently good, and my digestion was regular, likely thanks to the extra fiber. While I didn’t notice any dramatic changes in my skin or hair, I can’t help but wonder if the vitamin E and other nutrients in avocados might have subtle long-term benefits in that area. Overall, this experiment left me curious about what might happen if I continued this habit for a month or more—perhaps the benefits would become even more pronounced.
Health benefits of avocados
Beyond my personal experience, the science behind avocados speaks for itself. They are packed with vitamins, minerals, and healthy fats that contribute to numerous health benefits.
Supports heart health
Avocados are a fantastic source of monounsaturated fats, specifically oleic acid. This is the same type of healthy fat found in olive oil. Diets rich in monounsaturated fats are linked to reduced levels of LDL (bad) cholesterol and increased levels of HDL (good) cholesterol. By helping to manage cholesterol levels, regularly eating avocados may play a supportive role in maintaining cardiovascular health and may be linked to a reduced risk of heart disease. The favorable sodium-to-potassium ratio also aids in blood pressure regulation.
A source of fiber for digestive wellness
A single serving of avocado provides 3 grams of dietary fiber. Fiber is crucial for a healthy digestive system. It adds bulk to stool, promoting regularity and helping to prevent constipation. Furthermore, fiber found in avocado acts as a prebiotic, serving as fuel for the beneficial bacteria in your gut. A thriving gut microbiome is linked to supported digestion, nutrient uptake, and an effective immune response.
A source of essential nutrients
Avocados are often called a superfood for a good reason—they are incredibly nutrient-dense. They contain a wide variety of vitamins and minerals in every serving. They are an excellent source of vitamin K, folate, vitamin C, and potassium. In fact, they contain more potassium than a banana, which is vital for regulating blood pressure and balancing fluids in the body. They also provide smaller amounts of B vitamins, vitamin E, and magnesium.
Promotes healthy skin, eyes, and brain
The monounsaturated fats and plant compounds in avocados contribute to more than just internal health. The fats, carotenoids, and phenolic compounds help maintain moisture and elasticity in your skin, potentially giving it a healthy glow. Avocados also contain lutein and zeaxanthin, two powerful antioxidants that accumulate in the tissues of your eyes. These compounds help protect your eyes from damaging blue light and may reduce the risk of age-related macular degeneration and cataracts. Some data suggest that lutein may have a positive impact on brain health among certain populations.
Linked to reduced type 2 diabetes risk
Recent research suggests that females from Mexico who consume avocado regularly may have a reduced risk of developing Type 2 diabetes. Interestingly, this study did not show the same association among men, highlighting that consumption may not offer the same benefit across populations.
Avocado’s low carbohydrate content and negligible glycemic index mean they have little impact on blood sugar levels, helping to maintain stable glucose levels throughout the day. Additionally, the fiber and monounsaturated fats in avocados may help promote better insulin sensitivity.
Avocado nutrition
According to the United States Department of Agriculture (USDA), a standard 50-gram serving of avocado (about one-third of a medium one) contains approximately:
- Calories: 80
- Total Fat: 7g
- Saturated Fat: 1g
- Sodium: 5mg
- Potassium: 240mg
- Total Carbohydrates: 4g
- Dietary Fiber: 3g
- Sugars: <1g
- Protein: 1g
- Folate: 45mcg (about 12% of the daily recommended intake)
- Magnesium: 15mg
In addition to these nutrients, avocados are also a source of plant compounds like lutein, zeaxanthin, and phenolic compounds, which support various aspects of health, like eye health.
Who should avoid avocados?
While avocados are a great addition to a balanced, healthy diet for most, they may not be suitable for everyone. Individuals with a latex allergy may experience an allergic reaction to avocados due to a cross-reactivity known as latex-fruit syndrome. Symptoms may range from mild itching in the mouth to more severe reactions.
Additionally, people taking a blood-thinner medication like Warfarin (Coumadin) should be mindful of their avocado intake. Avocados contain vitamin K, which plays a role in blood clotting. A sudden increase in vitamin K may interfere with the medication’s efficacy. If you are on this medication, it’s best to consult your doctor about consuming an avocado every day.
The bottom line
My week-long experiment confirmed what I suspected: eating avocado every day is a delicious addition to a diet with few downsides. And long-term? From supporting heart health and digestion to providing a wealth of essential nutrients, this versatile fruit has a lot to offer. Its combination of healthy fats, fiber, and vitamins makes it a powerhouse for both immediate and sustained well-being. Plus, its versatility in meals means it’s easy to incorporate into a variety of dishes without getting bored. Whether it’s supporting heart health, aiding gut health, or simply adding a creamy texture to meals, avocados truly live up to their superfood reputation.
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