There is a misperception about avocados, and that is that they will make you fat. Avocados are relatively high in fat content, however, it is the healthy kind of fat that improves your cholesterol. Just because you eat fat doesn’t mean you will become fat, in fact, a healthy diet consists of about one third of its daily calorie intake coming from fat sources.
Fat composition of avocados
A medium-size avocado contains about 22 g of fat with almost all that being monounsaturated fat in the form of oleic acid. Only about 2.5 g of that totally saturated fat, which is still only about 15% of the recommended daily value of saturated fat. That means that almost 90% of the fat content of an avocado is a good kind of fat that you should be trying to increasing your diet.
The only way that eating avocados will make you fat is if you go overboard any way too much of them. Each gram of fat contains 9 cal per gram as opposed to 4 cal per gram for carbohydrates and proteins. That means that eating the same amount of fat will give you much more energy, and has the potential for quicker weight gain.
30% of calories should come from fat content
But again, a healthy diet still needs to be 30% fat so you should not avoid foods like the avocado just because they are high in fat content. You should only be careful to eat them in moderation and not overdo it.
Consider the avocado in the same class as the vegetable oils such as extra virgin olive oil which is also very high in fat, in fact it is 100% fat, and so should be eaten with moderation. But olive oil is still one of the healthiest foods you can eat, it should not be avoided just because it is 100% fat.
You should think of the avocado in the same vein. It is wonderfully healthy with many vitamins and nutrients and should be included in your diet. Avocados will not make you fat if you eat them insensible proportions.
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