How Healthy Is Avocado?

Many people wonder how healthy the often touted superfruit avocado really is. We list ingredients and explain what’s behind the boost from the “butter pear”. Also read in this article: Glycemic vs. ecological load from the avocado.

The healthy superfruit

Even at second glance, one can say: the avocado is a healthy super fruit – even if not a typical one. For a long time there were warnings about the “butter pear”, as it is also called. According to experts, it is a “fat maker” and bad for your cholesterol. However, the exact opposite is the case.

• According to a study by the Journal of the American Heart Association, regular consumption of avocados can have a positive effect on cholesterol levels.
• That’s because avocados are high in “good” HDL cholesterol, among other things. This counteracts the “bad” LDL cholesterol. However, the categories “good” and “bad” should be treated with caution. In fact, people need both kinds, albeit to different degrees.
• The consumption of avocados can therefore have a positive effect on cholesterol and triglyceride levels, gallstones and heart problems and help with weight loss. Despite a calorie content of around 130 kcal per 100g.
• With a glycemic index of 10 and a glycemic load of 0.4, avocados raise blood sugar levels no more than spinach or green beans, for example.
• Since it contains neither fructose nor purines (uric acid), the avocado is also suitable for consumption if you have fructose intolerance or kidney problems. However, it can be problematic in the case of histamine intolerance.

Nutrients included

Around 77% is water. The avocado also has around 4 g of fiber per 100 g of pulp. It also scores with a fairly high potassium content of around 550 mg. In addition, the avocado contains vegan proteins, magnesium, iron, lutein and omega-3 fatty acids – but not so much that they would be a special source.

• Due to the high proportion of water and fiber, avocados are good for digestion.
• Compared to bananas, which are also a popular source of fiber, avocados contain hardly any sugar. Their fructose content is zero, the glucose value is only slightly higher at around 3.5 g.
• The fats it contains help filter out vitamins A, E and K and beta-carotene from foods eaten with avocado.

Avocado and environmental disaster?

The avocado is an atypical but nonetheless superfruit. However, it also has its downsides. According to a report from the Bavarian consumer advice center, about 1,000 liters of water are required for one kilogram of avocado. That’s not just a lot in proportion. The avocado is grown in subtropical and tropical areas. Water scarcity is a common issue.

• In addition, avocados are transported over long distances. This further worsens the environmental balance. Daily avocado enjoyment is therefore not recommended from an environmental point of view.
• However, the water use of avocado production still fares relatively well when compared to that of pork, for example. Animal products generally have a much worse eco-balance than plant-based ones.
• Nevertheless, avocados are more of a healthy luxury food that can be easily substituted for everyday use. For example through green peas.

Avocado FAQs

What happens if you eat avocado every day?

Although the fat content of the avocado is relatively high, if you eat an avocado every day , you don’t have to worry about gaining weight. Thanks to the unsaturated fats and fiber, the avocado fills us up in the long term – but not, unlike many other foods, through carbohydrates.

How many avocados can you eat in a day?

An avocado has around 440 calories and 47 grams of fat, i.e. with a daily requirement of 2000 calories and a total of 65 grams of fat, an avocado already covers over 70 percent of the total fat requirement! Our tip: don’t eat more than half an avocado a day!

Why are avocados unhealthy?

The avocado is considered to be the richest in fat among the known fruits and vegetables. Their pulp consists of about 25 percent fat, so that 100 g can have up to 130 calories.

Is avocado really healthy?

Basically, avocados are considered very healthy : They contain vitamin E and vitamin A as well as many healthy fats. However, a small mistake on the part of the consumer can result in the avocado having a detrimental effect on health.

Is avocado good in the evening?

Various B vitamins improve the ability to concentrate and calm the nerves. In the event of arguments and stress, put avocados on your menu – especially in the evenings : they contain tryptophan, an amino acid that the body converts into the hormone melatonin. That makes you sleep well.

When should you stop eating an avocado?

However, if the flesh is streaked with brown spots or brown in several large areas, the avocado is no longer edible. In this case, you should discard the fruit. The same applies if the fruit is very fibrous and has thin threads. Then the avocado is also no longer edible.

Are avocados difficult to digest?

The avocado is easy to digest and has a positive effect on the intestinal activity. This fruit is also used to support diets because it contains no cholesterol. Furthermore, the fruits contain essential amino acids, they are very nutritious.

Can an avocado be poisonous?

If the skin gives slightly, you can buy and eat the avocado without hesitation. However, if the skin is still hard, the avocado is unripe and poisonous in large quantities . So not edible. The poison persin it contains can lead to abdominal pain and cramps.

How healthy is avocado oil?

Avocado oil contains 70% to 80% (depending on the quality of the oil) unsaturated omega-9 fats, which help the body to lower and balance cholesterol levels. In addition, the unsaturated fatty acids contained in avocado oil improve fat metabolism and prevent heart disease.

Are avocados good for your stomach?

Avocados are high in potassium, fiber, and stomach-friendly oils. They help get your digestion going and taste great raw – lightly salt and pepper and enjoy on toast.

Are avocados anti-inflammatory?

Thanks to its monounsaturated fatty acids, vitamins and antibacterial compounds, the avocado has an anti-inflammatory effect , which helps wound healing in the event of injuries. In addition, adding avocado to vegetable dishes or salads improves the absorption of valuable nutrients such as beta-carotene.

Is avocado good for cholesterol?

Philadelphia – Eating an avocado every day may help obese people lower cholesterol. This emerges from a randomized clinical study in the Journal of the American Heart Association (2015; 4: e001355).

How bad are avocados for the environment?

The cultivation of one kilo of avocados uses around 1000 liters of water! Especially in countries with water shortages, the cultivation of avocados is anything but sustainable. Furthermore, the long transport route worsens the ecological balance of the avocados.

Is avocado healthy for men?

Avocados – the “testicles” of the Aztecs. Avocados contain many vital substances and unsaturated fatty acids that keep the blood vessels healthy . The Aztecs said they had a lust-enhancing effect and, also because of their oval shape, gave them the name ahuacatl: testicles.

Why is avocado good for weight loss?

The fat content of an avocado makes up 83 percent of the calories it contains. The high energy content keeps you full for longer and can support weight loss.

Can you still eat an avocado when it’s brown?

You can only see if an avocado is still good when you cut it open. Can you still eat them despite the brown spots or not? If the avocado isn’t moldy and is just very soft and ripe, you can use it to make delicious guacamole.

What does a bad avocado smell like?

The smell is also an important indicator for finding out whether an avocado is bad. A sour smell , for example, as with other foods, indicates a spoiled product and should no longer be eaten if in doubt.

Are avocados bloating?

The fruit contains fructose, which can cause problems for people with fructose intolerance. Due to the poor digestion of fructose, the avocado can cause abdominal pain or bloating. The symptoms usually appear with a time lag, between about 30 minutes and 48 hours after consumption.

How well tolerated are avocados?

However, the fruits of the avocado tree contain a relatively large amount of histamine and should therefore be avoided by people with histamine intolerance. Because of its high fat content, avocados can cause problems for people with sensitive stomachs and digestive problems.

Can you have an allergic reaction to avocados?

Up to 60 percent of people allergic to latex become sensitized to various foods due to cross-reacting IgE antibodies. The latex fruit syndrome occurs, for example, when eating bananas, avocados , kiwis, potatoes or tomatoes.