Avocado is known for its abundance in nutrients and fibers and has become a culinary craze that can be served in any meal, at any time. However, this superfood can actually take a toll on your health, if used in the wrong quantities.
When we think of healthy fats, the first food that pops up in our mind is usually avocado. Thanks to their nutrient-dense properties, avocados are associated with various health benefits and have become a top-of-mind choice for gymnasts and ordinary people alike. Believing in the wondrous health effects of avocados, many people even replace other food with them.
However, just like everything else, avocados’ benefits are only effective when consumed in moderation. According to nutritional experts, overeating avocados could potentially lead to undesirable health issues.
What are the health benefits of avocados?
According to Eat This, Not That, avocados are a powerhouse of healthy vitamins and minerals, including potassium, magnesium, vitamin E, and vitamin K. They are also a hot pick for gymnasts and people who want to get in shape, thanks to the high amount of monounsaturated fats.
CNN reports that the potassium levels in avocados can help regulate blood pressure by allowing sodium to exit our bodies through the urine. As a result, avocados can help decrease the risk of contracting various long-term diseases, such as type 2 diabetes. Moreover, as the food is packed with monounsaturated fats, they can help reduce cholesterol levels in your blood, improve digestion, and prevent cardiovascular diseases.
Why can eating too many avocados harm your health?
Regardless of the amazing benefits of avocados, it’s worth noting that just like any other food, overconsumption of avocados can have some counter effects on your health. Here are 5 potential consequences of overeating avocados.
1. Weight gain
According to Healthline, Andres Ayesta, a registered dietitian said:
Eating large amounts of avocado in a day results in taking in more calories than an individual burns, the excess energy will be stored as fat.
His statement seems logical on the grounds that avocados are extremely rich in energy. In other words, a small serving of avocados can give you way more calories than your body needs. This additional amount of fat and energy is, unfortunately, useless and cannot generate any nutritional benefit. The bottom line is, should you eat more avocados but work out less, your body’s fat storage and weight will increase correspondingly.
According to Shauna Lindzon, a well-known dietitian, an ideal serving is just one-third of an average-size avocado. Even though the food is rich in monounsaturated fats, it also contains 15% of saturated fats. As a result, if you overindulge in avocados, this amount of saturated fats will be accumulated in your body, increasing the risk of inflammation in the arteries.
3. Gut problems
HealthDigest writes that you may experience digestion discomfort, including bloating, gas, diarrhea, and stomachache when overeating avocados. This is because the food is packed with polyps, a type of carbohydrate that can affect your stomach.
4. Lack of other nutrients
Because avocadoes are very abundant in calories, just a small portion of the food can satiate your hunger and even make you full for a whole day. While this seems perfect for people who want to lose weight fast, the reality isn't that simple. The state of hunger that your body experiences when overeating avocados is not good for your health. This is because apart from the fat and fibers in avocados, your body still needs a balance of protein and carb to reach the optimum macronutrients level.
5. Excessive fiber intake
While being a significant source of fiber, overloading on avocados can lead to inconveniences, ranging from bloating, abdominal pain to constipation. The problem can be exacerbated if you're not used to eating a high fiber diet.
Given the potential side effects of avocados, Ayesta recommends:
I'd recommend 1/3 to 1/2 an avocado daily, to leave room for fat from other sources, such as nuts, fatty fish, and olive oil.