It is difficult to find a more concentrated source of food energy than the avocado. Rich in calories and fat, this fruit can certainly be used to add extra calories to the diet by people who wish to gain weight. Eating avocados doesn't have to mean weight gain, however. In moderation, avocados can be part of a weight-loss diet.
Types of Avocados
Although hundreds of varieties of avocados exist, in the United States they are typically divided into two groups -- California avocados and Florida avocados. Of the two, California avocados are the most readily available and are used in a variety of dishes. California avocados also have the most calories. While smaller in size, per ounce, California avocados have more calories than Florida avocados -- approximately 13 calories more per ounce. You will also find that they have a creamier texture, no doubt accounting for their popularity.
Basic Nutrition
A 3.5-oz serving of California avocado provides 167 calories, 15 g of fat, 8 g of carbohydrates and 2 g of protein. The same sized serving of a lower-fat Florida avocado has a similar balance of nutrients with 120 calories,10 g of fat, 7 g of carbohydrates and 2 g of protein. All avocados are a good source of potassium and magnesium -- in fact, avocados provide more potassium per ounce than bananas. Looking at the fat grams contained in an avocado, however, it is easy to see why eating avocados can result in weight gain if eaten in excess.
Types of Fat in Avocados
The difference between eating a serving of french fries and eating an avocado is the type of fat that the avocado provides. Although both of these foods can cause weight gain, avocados are rich in monounsaturated fats, which can help to prevent heart disease by decreasing bad LDL cholesterol while increasing good HDL cholesterol. If you replace some of the calories provided by carbohydrates -- particularly refined carbohydrates -- with the calories from an avocado, you are likely to experience a reduction in appetite. This is because excess carbohydrates stimulate insulin secretion into the bloodstream, which can stimulate appetite. The avocado, on the other hand, provides healthy fat that is satiating and that does not encourage high insulin levels.
Eating Avocados Without Weight Gain
You can enjoy avocados as a regular part of your diet as long as you are aware of how many calories you are consuming. Use a kitchen scale to weigh seeded avocados so that you can calculate how many calories you will be eating. Keep in mind that each ounce of a California avocado provides 46 calories.
Add avocado to your diet without adding extra calories by replacing high-calorie foods with this healthy fruit instead. Smear a bit of avocado on a sandwich in lieu of mayonnaise, and you'll gain healthy fat along with flavor. Blend avocado with buttermilk and spices for a quick nutritious salad dressing.
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