Quick Answer
Yes, you can safely eat 2 avocados a day. Avocados are incredibly nutritious and loaded with healthy fats, fiber, vitamins, minerals and antioxidants. Eating 1-2 avocados per day can provide numerous health benefits as part of a balanced, healthy diet. However, moderation is key, as eating too many avocados may lead to weight gain over time due to their high calorie content.
Nutrition Facts of Avocados
Here are the nutrition facts for a medium avocado (200g):
| Nutrient | Amount |
|---|---|
| Calories | 234 |
| Fat | 21g |
| Saturated Fat | 3g |
| Monounsaturated Fat | 15g |
| Polyunsaturated Fat | 2g |
| Protein | 3g |
| Carbohydrates | 12g |
| Fiber | 11g |
| Vitamin K | 40% DV |
| Folate | 30% DV |
| Vitamin C | 25% DV |
| Potassium | 15% DV |
| Vitamin E | 10% DV |
As you can see, avocados are loaded with healthy fats, fiber, vitamins and minerals. Just one avocado provides around 10 grams of fiber and 25% of your daily vitamin C needs. They’re also a great source of potassium, vitamin K, folate and vitamin E.
However, avocados are high in calories, with about 234 calories in a medium fruit. The majority of the calories come from fat, providing 21 grams per avocado.
Benefits of Eating 2 Avocados a Day
Here are some of the top health benefits associated with eating 1-2 avocados daily:
Heart Health
Numerous studies have found that eating avocados frequently is associated with better heart health markers. In one study, 45 overweight or obese people ate either one avocado or a control meal every day for six weeks. The avocado group had significant decreases in total cholesterol, including LDL “bad” cholesterol (1).
Similar results were shown in another study in people with high cholesterol. After seven days on a diet containing avocados, participants experienced a significant decrease in LDL cholesterol and triglycerides (2).
According to researchers, the beneficial fats in avocados may increase HDL “good” cholesterol levels while lowering LDL cholesterol and triglycerides. The fiber and phytosterols may also contribute to the heart-protective effects.
Weight Management
Although avocados are high in calories, some research shows that eating them in moderation may promote weight loss.
One study gave participants meals containing either 200 grams of avocado or 30 grams of other fats. At the end of the 12-week study, the avocado group lost significantly more body fat without changing their physical activity or calorie intake (3).
Avocados are high in fiber and healthy fats that can help fill you up and control hunger hormones. Eating fiber-rich foods may also aid long-term weight maintenance by promoting feelings of fullness between meals (4).
Blood Sugar Control
Some evidence suggests that eating avocados may help regulate blood sugar levels.
One study found that adding half an avocado to a meal significantly slowed stomach emptying and digestion after eating, which could help stabilize blood sugar levels (5).
Other research shows that oleic acid, the primary fatty acid in avocados, may reduce inflammation and help improve the ability of cells to use glucose (6).
Thanks to the fiber and healthy fats avocados provide, they are one of the best fruits to include in a diabetes diet plan.
Absorption of Nutrients
Studies show that eating avocados along with vegetables can dramatically increase the absorption of antioxidants like beta-carotene and lutein (7).
For example, one study in 12 people found that adding avocado to a salad with carrots, lettuce and spinach increased antioxidant absorption 2.6 to 15-fold (8).
The healthy fats found in avocados help you better absorb fat-soluble nutrients from other fruits and vegetables.
Regularity
Getting enough fiber is important for keeping your digestive system running smoothly. Just half of an avocado provides around 6 grams of fiber, fulfilling about 25% of the recommended daily amount for women and 16% for men (9).
Eating avocados daily as part of a balanced diet can promote regular bowel movements and a healthy digestive tract thanks to their high fiber content.
Skin and Hair Health
Some research shows that avocados may benefit your skin and hair health.
One study found that eating one avocado daily for 12 weeks significantly improved skin elasticity in Japanese participants (10).
Avocados provide vitamins C and E, which are important for skin health and youthfulness. They also contain carotenoid antioxidants like lutein and zeaxanthin, which have been shown to protect the skin from UV damage (11, 12).
The healthy fats in avocados may also contribute to healthy, glowing skin. Although more research is needed, some evidence suggests that the fat composition of your diet influences skin moisture and oil production (13).
Potential Downsides to Eating 2 Avocados a Day
Although avocados are very healthy, there are some potential downsides to eating too many of them:
High in Calories
The biggest concern with frequently eating large amounts of avocado is its high calorie and fat content.
With about 234 calories and 21 grams of fat in each medium avocado, consistently eating 2 avocados per day can add nearly 1000 extra calories and 70 grams of fat to your daily intake.
If you have a low calorie requirement or are trying to lose weight, this amount of extra calories can easily lead to weight gain over time.
Weight Gain
While moderate intake is linked to health benefits like weight loss, eating too much may have the opposite effect.
In one study, rats fed a diet containing 30% avocados gained significantly more weight over 13 weeks than the control group (14).
Another study also found that avocado consumption was associated with increased belly fat in overweight adults (15).
If you have a tendency to gain weight easily, you may want to keep your avocado servings in the 1-2 per day range to avoid overdoing it.
Bloating and Stomach Discomfort
For some people, eating large amounts of fiber-rich avocado can cause bloating, gas or stomach discomfort.
This is especially true if you’re not used to getting a lot of fiber in your diet. Boosting your intake too quickly can disturb digestion.
Try ramping up your avocado intake slowly and making sure to drink plenty of water to help prevent adverse effects. Combining avocado with probiotics may also help ease digestion.
Toxicity Risk During Pregnancy
While avocados are very healthy, some research shows that a compound they contain called persin may be toxic to developing babies when eaten in very high amounts.
One case study found that a woman who ate 5-7 avocados daily in the final trimester of pregnancy experienced toxic effects in the newborn baby (16).
However, avocados would need to make up a very large portion of your diet to result in toxicity. Occasionally eating 1-2 avocados per day should pose no problem.
Medication Interactions
Avocados are high in potassium. For those taking blood pressure medications, this makes avocados a high potassium food that needs to be moderated in order to avoid negatively interacting with the medication.
Additionally, the high fat content of avocados means that consuming large quantities may interfere with the body’s ability to absorb certain medications or nutrients properly.
If taking prescription medications or supplements, check with your healthcare provider about any potential interactions with avocados and modify your intake if needed.
How Many Avocados a Day is Too Much?
There are no official recommendations for how many avocados per day or week is considered too much.
However, most experts recommend limiting your intake to about 1-2 avocados daily as part of a healthy, well-rounded diet.
Eating 1-2 avocados per day can help you meet your needs for healthy fats and fiber while providing antioxidants and important vitamins and minerals.
Going beyond 2 avocados daily may provide more calories and fat than you need. It can also make it challenging to fit in adequate amounts of other nutritious foods into your diet.
To maximize the health benefits of avocados while minimizing your risk of weight gain or digestive issues, aim for no more than 1-2 per day.
Tips for Adding Avocados to Your Diet
Here are some easy tips for enjoying avocados daily:
– Mash them up to create a spread, dip or dressing. For example, try whipping up some guacamole, green goddess dressing or avocado tzatziki.
– Dice them into salads, grains dishes like quinoa or rice or pasta salads.
– Slice them over sandwiches, burgers or tacos.
– Include avocado slices in your breakfast, either in smoothies, bowls or toast.
– Blend avocado with cacao and sweetener for a creamy chocolate pudding.
– Swap avocado for mayo or butter on your sandwiches.
– Top your toast with mashed avocado, an egg, sesame seeds and red pepper flakes.
– Make avocado salsa by mixing diced avocado, onion, lime juice and cilantro. Enjoy with tortilla chips.
– Mix avocado into omelets, frittatas or scrambled eggs.
– Use avocado instead of cheese on your burgers or sandwiches.
Avocado Precautions
Here are some precautions to keep in mind with avocado consumption:
– Avoid eating the skin or pit, which are not edible.
– Once cut, some oxidation may occur even when refrigerated or perfectly ripe. Eat within 1-2 days for best quality.
– Those with latex allergies may experience cross-reactivity to avocados. If you have a latex allergy, be cautious with consuming avocado.
– Monitor your portion sizes if trying to lose weight. Avocados are high in calories.
– Introduce avocados slowly or avoid them if you have issues digesting high fiber foods.
– Check with your doctor about any medication interactions due to the high fat and potassium contents.
– Limit your intake during pregnancy. High consumption may have toxic effects.
Conclusion
Incorporating 1-2 avocados per day into a healthy diet can provide many impressive health benefits. Avocados are nutrient-dense and loaded with fiber, healthy fats, vitamins, minerals and antioxidants.
Eating avocados regularly may promote heart health, aid blood sugar control, support weight management and enhance the absorption of nutrients.
However, moderation is key. Consuming more than 2 avocados daily may promote weight gain in some people due to the high calorie and fat contents.
Stick to 1-2 avocados per day along with a varied diet focused on other nutritious foods like vegetables, fruits, whole grains, legumes, lean proteins and healthy fats. This can help maximize the benefits of avocados while preventing overconsumption and side effects.
Additionally, individuals taking certain medications or who are pregnant may need to exercise extra caution with avocado intake. Check with your healthcare provider if you have any concerns.
Overall, adding a few servings of avocado to your weekly routine can be an easy way to give your health a boost and take advantage of the diverse range of nutrients this green superfood has to offer.
