4

votes

Avocado consumption

Asked on November 09, 2015
Created March 12, 2012 at 3:55 PM

I've read other thread regarding avocado consumption but seems like there's no clear answer so I'm gonna ask again:

Is it ok to eat 2 avocados per day 5 times a week?

I eat pretty clean paleo (almost none industrial seed oils, eat healthy saturated fat from coconut oil, beef tallow, and sometimes bacon), grass-fed beef, conventional skinless chicken, frozen wild caught salmon and lots of veggies, some fruits and a little starch from sweet potatoes.

I workout 4-5 times a day, no longer than 20 minutes (HIIT style or AMRAP style).

Thanks!

F54a16e4caf4dc8da9ef1369f46a95cd

(591)

on February 08, 2013
at 05:28 PM

Care to elaborate on your avoidance of of California, Florida, and Chilean fruits?

F54a16e4caf4dc8da9ef1369f46a95cd

(591)

on February 04, 2013
at 04:54 AM

Does the surface of guacamole turning brownish in the fridge have anything to do with oxidation of PUFAs in the avocado? Is it bad to consume this part?

742ff8ba4ff55e84593ede14ac1c3cab

(3531)

on May 16, 2012
at 01:40 AM

@Namby Pamby...lots of tubers and occasional beans, no constipation problems at all.

Cccb899526fb5908f64176e0a74ed2d9

(2801)

on May 15, 2012
at 08:50 PM

Yuck, stevia is much tastier and less processed anyway

0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on May 15, 2012
at 08:16 PM

Equal??? on avos? why?

Ebcbbdcb8b727e69e06eaa102d49a84c

(1804)

on May 15, 2012
at 07:12 PM

Equal is probably not the best thing to consuming if you are trying to follow paleo/primal principals. Processed = yuck! Skip it and you will have the same results without injesting such processed chemcials.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 17, 2012
at 05:25 AM

2 avocadoes a day is only 24g of fiber. Where ru getting the remaining 56g of fiber from? It's next to impossible to get your fiber up that high unless ur eating fiber-enriched stuff, i.e., not endogenous fiber. I'm curious how you can do 80g of fiber daily.

58cc17a77bca6e503dcf6bf6471b76a1

(478)

on March 17, 2012
at 04:34 AM

My bowel movement is ok, but with having 2 avocados a day definitely help. I usually eat my avocado plain, more like scoop it straight from the shell and eat them together with my main meal. Anyway since I start to take Fermented Cod Liver Oil/Butter Oil blend 1 tsp per day, I cut down on my avocado now.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 17, 2012
at 02:16 AM

80g of fiber? Who's telling u to eat 80g of fiber? The only one trying to eat that much fiber is the poor, deluded low carber who are constipated. I tried to up fiber to solve constipation during my low carb days. It doesn't work unless u already have mucosal moisture in your colon tract. If you're dry as a stone, that much fiber will cause fecal impaction and it's double trouble! Be honest, ur constipated, aren't you?

742ff8ba4ff55e84593ede14ac1c3cab

(3531)

on March 16, 2012
at 12:05 AM

I am just very hungry after soccer games. I consistently get about 80 grams of fiber per day, but lately I have been trying to reduce consumption, because I have been reading about its negative effects on mineral absorption.

32f5749fa6cf7adbeb0b0b031ba82b46

(41777)

on March 14, 2012
at 03:05 PM

I'll send you a PDF diploma from PubMed you can fill in! :P

Af005ec9a8e028f2b04bf5367b64e0d6

(2797)

on March 14, 2012
at 03:01 PM

I wish I could get a doctorate from PubMed. Then i'd be smart

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 14, 2012
at 03:12 AM

I really don't believe you. Do you realize how much fiber there is in a single avocado? Fiber literally makes you feel sick to eat more. Why are you really tring to stuff yourself with avocadoes? I tried doing that about 2Y ago to relieve constipation. I literally became sick when I had more than 2. In fact, sitting here, I just had one in coconut milk with some berries and I am literally stuffed. If you don't wanna eat anything for a few hours, just ean an avocado. You'll never feel more sated.

742ff8ba4ff55e84593ede14ac1c3cab

(3531)

on March 14, 2012
at 01:42 AM

Plain avocado...eat like a horse but don't gain...sadly.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 13, 2012
at 10:56 PM

What exactly are you putting on the avocado. If you eat it plain, I guarantee, you will not OD on avocadoes. It's like trying to eat a dozen cranberries. You'll stop at 5, I guarantee. Let your natural appetite control work, rather than putting all kinds of condiments and spices.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 13, 2012
at 10:55 PM

It's not Ray Peat's threshold. Robb Wolf also believes 4% is about right. It's many Paleo guru's threshold as well.

742ff8ba4ff55e84593ede14ac1c3cab

(3531)

on March 13, 2012
at 07:18 PM

I can't stop at two, four or five maybe, but I control myself.

32f5749fa6cf7adbeb0b0b031ba82b46

(41777)

on March 13, 2012
at 01:09 PM

Ray Peat's magic 4% threshold? ;)

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 13, 2012
at 05:17 AM

Exactly the same argument can be made against EVOO, which is 5 to 1 Mono, and any nuts except for macadamia nuts. Robb Wolf did mention this as well: he is concerned about PUFA in both EVOO and nuts. That makes Robb and Peat bedfellows.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 13, 2012
at 05:14 AM

The ratio for Mono to Poly is 3 to 1. So if you consumed 1 Hass avocado, you've consumed 15g of Mono and 5g of Poly. Let's say you eat 2 a day. 30g of Mono, 10g of Poly. Just based on 10g of Poly, that will bring you above 4% of total calories on a 2200 cal per day diet. That's assuming no other PUFA from any other source. Surprise, kale, eggs, sardines and even yams have a bit of PUFA. Add that all up and you can easily go over the 4% threshold. But most of that PUFA will be from avocadoes. So Ray is right in this regard; he may be a nutjob but not on avocadoes.

32f5749fa6cf7adbeb0b0b031ba82b46

(41777)

on March 12, 2012
at 10:11 PM

Drink the Ray Peat koolaid, DFH!

E0250b1e6dc5ec1539ffb745042b4d80

(3661)

on March 12, 2012
at 09:06 PM

Minus two clicks on the Answer already. This has happened before, no explanation. Maybe he has secret elves as "mind police." Is Peat like the crazy uncle living in the basement no one says anything bad about?

0d0842381492a41b2173a04014aae810

(4875)

on March 12, 2012
at 08:51 PM

Agreed with DFH.

246ebf68e35743f62e5e187891b9cba0

(21415)

on March 12, 2012
at 08:39 PM

@DFH I wish I could upvote you twice.

Af005ec9a8e028f2b04bf5367b64e0d6

(2797)

on March 12, 2012
at 07:38 PM

"since most of the fat is monounsaturated, much like the fat in olive oil (which he accepts with moderate usage), why such an anti-avocado stance, do you think?" - Because he has little idea what he's talking about

E0250b1e6dc5ec1539ffb745042b4d80

(3661)

on March 12, 2012
at 06:20 PM

I don't understand why Peat is even quoted, and if you speak up, people get upset. He sounds like a complete nutjob to me. What's the deal?

7dc950fc76a046048e683d2a27dced37

on March 12, 2012
at 06:12 PM

Me neither, but I was kinda wondering why he was even concerned!

58cc17a77bca6e503dcf6bf6471b76a1

(478)

on March 12, 2012
at 05:30 PM

Thanks! I'm not into weight loss for sure but more like for maintenance and build some lean muscle mass.

58cc17a77bca6e503dcf6bf6471b76a1

(478)

on March 12, 2012
at 05:29 PM

Haha JayJay..yeah it is 4-5 times A WEEK for working out :P

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on March 12, 2012
at 05:00 PM

If you want to lose weight, limit these. If not, eat them. When I eat too much bacon/avocado for breakfast I stop losing weight personally.

E0250b1e6dc5ec1539ffb745042b4d80

(3661)

on March 12, 2012
at 04:56 PM

Agree. My limit is 1/2 day, but I'm losing weight. If weight is acceptable, 2 a day isn't so bad I would think.

6498694060d879a7960b35913539b75f

(1307)

on March 12, 2012
at 04:29 PM

I don't know the answer, but am interested to see your responses. Honestly, I can't imagine there would be a problem.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on March 12, 2012
at 04:05 PM

Hope that is 4-5 times a WEEK...

  • 58cc17a77bca6e503dcf6bf6471b76a1

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14 Answers

15
Medium avatar

on March 12, 2012
at 05:58 PM

I wouldn't avoid a highly nutritious food you enjoy as a result of dietary reductionism that has demonized one particular minor component.

7dc950fc76a046048e683d2a27dced37

on March 12, 2012
at 06:12 PM

Me neither, but I was kinda wondering why he was even concerned!

2
32f5749fa6cf7adbeb0b0b031ba82b46

(41777)

on March 12, 2012
at 08:21 PM

See discussions:

My take is that avocado PUFAs: avocado PUFAs are not oxidized as the PUFAs in corn (and other refined seed) oil is. Don't sweat the PUFAs unless you happen to have a doctorate from PubMed.

Af005ec9a8e028f2b04bf5367b64e0d6

(2797)

on March 14, 2012
at 03:01 PM

I wish I could get a doctorate from PubMed. Then i'd be smart

32f5749fa6cf7adbeb0b0b031ba82b46

(41777)

on March 14, 2012
at 03:05 PM

I'll send you a PDF diploma from PubMed you can fill in! :P

2
D2936f57e5478aa96837a3fdb4691f57

on March 12, 2012
at 05:47 PM

Ray Peat says: "Not all fruits, of course, are perfectly safe???avocados, for example, contain so much unsaturated fat that they can be carcinogenic and hepatotoxic."

Not that I'm a Peat-devotee, but since most of the fat is monounsaturated, much like the fat in olive oil (which he accepts with moderate usage), why such an anti-avocado stance, do you think?

E0250b1e6dc5ec1539ffb745042b4d80

(3661)

on March 12, 2012
at 06:20 PM

I don't understand why Peat is even quoted, and if you speak up, people get upset. He sounds like a complete nutjob to me. What's the deal?

E0250b1e6dc5ec1539ffb745042b4d80

(3661)

on March 12, 2012
at 09:06 PM

Minus two clicks on the Answer already. This has happened before, no explanation. Maybe he has secret elves as "mind police." Is Peat like the crazy uncle living in the basement no one says anything bad about?

32f5749fa6cf7adbeb0b0b031ba82b46

(41777)

on March 12, 2012
at 10:11 PM

Drink the Ray Peat koolaid, DFH!

0d0842381492a41b2173a04014aae810

(4875)

on March 12, 2012
at 08:51 PM

Agreed with DFH.

Af005ec9a8e028f2b04bf5367b64e0d6

(2797)

on March 12, 2012
at 07:38 PM

"since most of the fat is monounsaturated, much like the fat in olive oil (which he accepts with moderate usage), why such an anti-avocado stance, do you think?" - Because he has little idea what he's talking about

32f5749fa6cf7adbeb0b0b031ba82b46

(41777)

on March 13, 2012
at 01:09 PM

Ray Peat's magic 4% threshold? ;)

246ebf68e35743f62e5e187891b9cba0

(21415)

on March 12, 2012
at 08:39 PM

@DFH I wish I could upvote you twice.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 13, 2012
at 05:14 AM

The ratio for Mono to Poly is 3 to 1. So if you consumed 1 Hass avocado, you've consumed 15g of Mono and 5g of Poly. Let's say you eat 2 a day. 30g of Mono, 10g of Poly. Just based on 10g of Poly, that will bring you above 4% of total calories on a 2200 cal per day diet. That's assuming no other PUFA from any other source. Surprise, kale, eggs, sardines and even yams have a bit of PUFA. Add that all up and you can easily go over the 4% threshold. But most of that PUFA will be from avocadoes. So Ray is right in this regard; he may be a nutjob but not on avocadoes.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 13, 2012
at 05:17 AM

Exactly the same argument can be made against EVOO, which is 5 to 1 Mono, and any nuts except for macadamia nuts. Robb Wolf did mention this as well: he is concerned about PUFA in both EVOO and nuts. That makes Robb and Peat bedfellows.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 13, 2012
at 10:55 PM

It's not Ray Peat's threshold. Robb Wolf also believes 4% is about right. It's many Paleo guru's threshold as well.

1
1ccc0b0b7a756cd42466cef8f450d0cb

(1811)

on March 12, 2012
at 06:00 PM

To be honest, I don't know. Having said that, I think it's interesting that Vitamin E, an antioxidant, is usually present in natural foods that are high in PUFA.

1
7dc950fc76a046048e683d2a27dced37

on March 12, 2012
at 04:39 PM

I'm guessing from your question that weight loss isn't a goal. If it was, I'm not sure pounding down ~40g of avocado fat (albeit a mostly healthy fat) a day would be on my agenda.

But otherwise, it looks ok to me. Avocados have a little omega 6 PUFA in them, but since you're otherwise low on seed oils, that shouldn't be an issue. And they are a good source of vitamins and minerals, so that's a strong plus.

I'd go for it and then see how it works for you.

E0250b1e6dc5ec1539ffb745042b4d80

(3661)

on March 12, 2012
at 04:56 PM

Agree. My limit is 1/2 day, but I'm losing weight. If weight is acceptable, 2 a day isn't so bad I would think.

58cc17a77bca6e503dcf6bf6471b76a1

(478)

on March 12, 2012
at 05:30 PM

Thanks! I'm not into weight loss for sure but more like for maintenance and build some lean muscle mass.

0
194d8e8140425057fe06202e1e5822a7

(3979)

on December 20, 2012
at 12:56 AM

I eat like 2-3 avocados a day and I'm fine.

0
089dd41b18fbb95ebb5347cded708d98

(5650)

on December 19, 2012
at 08:09 PM

i think avocados are totally fine. they are a fruit of the earth. personally, i can't get good tasting avocados where i am most of the year so i don't eat them. if i lived in california, now i'd be enjoying them more frequently.

0
74786bbe8254844304a33943290c4d6d

on December 19, 2012
at 03:24 PM

I eat an avocado almost every day as part of breakfast. I see no issue with them. Chris Kresser doesn't feel the PUFAs in avocados are anything to worry about either.

0
13293d1c9ff26e3341fb3ca218e2f629

on December 19, 2012
at 08:15 AM

Eugenia, you say when you eat too much bacon/avocado for breakfast you stop losing weight...

Well bacon might contain some of the worst type of fats while avocado has some of the best type of fats.

The bacon may be doing it for you

There really is no limit hoenstly, just think of the daily fat consumption you want to eat according to your goals and body type, and accumulate that with various healthy fats....avocados, eggs, flaxseed oil and fish oils, etc

0
0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on May 15, 2012
at 08:15 PM

I eat a LOT of avos and have no problems. I test my sugars often and get blood work done every four months and all is well. Not all avos are the same- I try to eat only mexican Haas avos and not from Calf or Fla ( I eat NOTHING from Fla) or even chile, so some weeks I have to wait but it is worth it.

F54a16e4caf4dc8da9ef1369f46a95cd

(591)

on February 08, 2013
at 05:28 PM

Care to elaborate on your avoidance of of California, Florida, and Chilean fruits?

0
E323ed667b946513cce1e0e2dcc4b430

on May 15, 2012
at 06:18 PM

I do not know about anyone else, but I have been eating them on regular basis with lime juice and Equal. I can actually feel myself loosing weight. It is hard to explain but I have been eating then everyday for a week and have lost 5 lbs. I really noticed that I was full afterward and have not had craving like I normally do. I am really enjoying this!!

Ebcbbdcb8b727e69e06eaa102d49a84c

(1804)

on May 15, 2012
at 07:12 PM

Equal is probably not the best thing to consuming if you are trying to follow paleo/primal principals. Processed = yuck! Skip it and you will have the same results without injesting such processed chemcials.

Cccb899526fb5908f64176e0a74ed2d9

(2801)

on May 15, 2012
at 08:50 PM

Yuck, stevia is much tastier and less processed anyway

0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on May 15, 2012
at 08:16 PM

Equal??? on avos? why?

0
3c6b4eed18dc57f746755b698426e7c8

on March 13, 2012
at 05:33 AM

By the way, how's your bowel movement? 2 avocadoes a day will give you 30g of fiber. That much fiber will bloats your stool, and depending on whether you're doing VLC or not, could facilitate or complicate your BM.

I would not be concerned about the PUFA in avocadoes, if my daily PUFA intake is limited. However, if I'm eating lots of pork, fish, eggs, EVOO, and nuts, and especially fish oil, then, I would do only 1 avocado, not 2.

Avocadoes are a PUFA bomb. Whether it's bad or not depends on whether it can be easily oxidized. I tend to think olive oil will be more easily oxidized and even bacon and bacon grease, than avocadoes. If you believe endogenous PUFA is harmless, just like endogenous fructose (e.g., bananas, oranges, apples), then it can't be that bad. But if you believe that once digested, what we eat dissolves into common denominators like PUFA and that going over 4% PUFA is bad, then, well, avoid avocadoes.

Either case, I can't believe anyone will have an appetite for more than 1 avocado. I can barely finish eating 1. I would have to do forcefeeding to finish 2.

742ff8ba4ff55e84593ede14ac1c3cab

(3531)

on March 14, 2012
at 01:42 AM

Plain avocado...eat like a horse but don't gain...sadly.

742ff8ba4ff55e84593ede14ac1c3cab

(3531)

on March 13, 2012
at 07:18 PM

I can't stop at two, four or five maybe, but I control myself.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 13, 2012
at 10:56 PM

What exactly are you putting on the avocado. If you eat it plain, I guarantee, you will not OD on avocadoes. It's like trying to eat a dozen cranberries. You'll stop at 5, I guarantee. Let your natural appetite control work, rather than putting all kinds of condiments and spices.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 14, 2012
at 03:12 AM

I really don't believe you. Do you realize how much fiber there is in a single avocado? Fiber literally makes you feel sick to eat more. Why are you really tring to stuff yourself with avocadoes? I tried doing that about 2Y ago to relieve constipation. I literally became sick when I had more than 2. In fact, sitting here, I just had one in coconut milk with some berries and I am literally stuffed. If you don't wanna eat anything for a few hours, just ean an avocado. You'll never feel more sated.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 17, 2012
at 05:25 AM

2 avocadoes a day is only 24g of fiber. Where ru getting the remaining 56g of fiber from? It's next to impossible to get your fiber up that high unless ur eating fiber-enriched stuff, i.e., not endogenous fiber. I'm curious how you can do 80g of fiber daily.

742ff8ba4ff55e84593ede14ac1c3cab

(3531)

on March 16, 2012
at 12:05 AM

I am just very hungry after soccer games. I consistently get about 80 grams of fiber per day, but lately I have been trying to reduce consumption, because I have been reading about its negative effects on mineral absorption.

58cc17a77bca6e503dcf6bf6471b76a1

(478)

on March 17, 2012
at 04:34 AM

My bowel movement is ok, but with having 2 avocados a day definitely help. I usually eat my avocado plain, more like scoop it straight from the shell and eat them together with my main meal. Anyway since I start to take Fermented Cod Liver Oil/Butter Oil blend 1 tsp per day, I cut down on my avocado now.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on March 17, 2012
at 02:16 AM

80g of fiber? Who's telling u to eat 80g of fiber? The only one trying to eat that much fiber is the poor, deluded low carber who are constipated. I tried to up fiber to solve constipation during my low carb days. It doesn't work unless u already have mucosal moisture in your colon tract. If you're dry as a stone, that much fiber will cause fecal impaction and it's double trouble! Be honest, ur constipated, aren't you?

742ff8ba4ff55e84593ede14ac1c3cab

(3531)

on May 16, 2012
at 01:40 AM

@Namby Pamby...lots of tubers and occasional beans, no constipation problems at all.

F54a16e4caf4dc8da9ef1369f46a95cd

(591)

on February 04, 2013
at 04:54 AM

Does the surface of guacamole turning brownish in the fridge have anything to do with oxidation of PUFAs in the avocado? Is it bad to consume this part?

0
77877f762c40637911396daa19b53094

(78407)

on March 12, 2012
at 10:08 PM

Reading the title of this post my main question was "Of or By"? If they are eating you that's a problem. LOL

I've lost weight eating that many avacados a day and it didn't stall me. I will add the caveat that I wasn't losing the last 30, but the first 100. So YMMV.

0
9a86fa04b1a69b788e379093c7b83ef5

(402)

on March 12, 2012
at 10:06 PM

It's ok, but why not try to get some other fat sources in your diet. Maybe some coconut products(coconut meat, coconut milk, coconut oil). A variety of foods and fats is always the way to go!

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