Green background with multiple halved avocados that may be good for weight loss

Weight Management

Is Avocado Good For Weight Loss?

Written on August 28, 2023 by Gillian (Gigi) Singer, MPH. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.

Table of contents

Defining “Good”
All About Avocados
Nutritional Values
Avocados For Weight Loss
Related Content

Defining “Good”

Foods are not good, nor are they inherently bad. Every food serves a purpose whether that’s nutritionally, culturally, or otherwise. Food is fuel. Many different types of fuel keep our muscles and bones strong, giving us the energy and nutrients we need to live our best lives.

There’s much more to the question than just “is avocado good for weight loss?” Let’s take a look at avocados and what they can do for the body.

All About Avocados

Did you know avocados are actually berries and fruits? Avocados (persea americana) come from the lauracae, or laurel, family —other edible relatives in the same food family include bay leaves, cinnamon, and sassafras. Yes, avocados are related to sassafras… also known as an ingredient or flavor in root beer. They are berries because they have a center pit and their endocarp (the green part around the pit that you eat) is soft and smooth.[1]

Avocados are native to Latin America and the Caribbean and their top producer is Mexico. The U.S. state that produces the most avocados is California (this state produces 90% of the avocados grown in the country).[1]

Food science educator, Dixie Sandborn, offers the following benefits and facts about avocados[1]:

They are nutrient-dense
They are one of few fruits that contain monounsaturated fat
They help you absorb fat-soluble nutrients like vitamins A, D, K, and E
They’ve been grown for thousands of years
There are 400+ kinds of avocados
Hass avocados are the most popular type and they do not start to ripen until after they are picked

Avocados are also culturally significant — they are the star of the Mexican dish, guacamole which was invented by the indigenous Aztecs who called it “ahuaca-moli.”

Avocados have become a “health food” and trendy in the last few years. In 1985, the United States consumed about 436 million pounds of avocados, but in 2021 people in the United States consumed about 3,022 million pounds of avocados—that’s almost a 600% increase![2]

Nutritional Values

Avocados are considered a superfood by many. The Harvard School of Public Health says, “Avocados are a good source of fiber and contain more fat… than carbohydrate, so are popular on lower-carbohydrate diets such as with diabetes. Their heart-friendly fats do not increase blood cholesterol, which can provide satisfaction on a traditional cholesterol-lowering diet that is often low in fat and cholesterol.”[3] They are unique in that they are one of the highest-fat plant-based foods, so they are also great in vegan and vegetarian diets.

Avocados are a great source of:

Fat
Fiber
B vitamins
Vitamin C
Vitamin K
Vitamin E
Folate
Potassium
Magnesium
Carotenoids (lutein and zeaxanthin)

Health Facts

Here is information about the nutritional value of avocadoes[3-5]:

Avocados have several nutrients, including carotenoids, monounsaturated fats, potassium, and fiber that have been associated with a reduced risk of chronic diseases, especially when included in a balanced nutritious diet."
Avocados are cholesterol free.
They contain phytosterols (plant sterols), which have similar chemical properties to cholesterol, but actually interfere with cholesterol absorption. According to the American Heart Association, phytosterols have been found to reduce total and LDL cholesterol levels in the body by lowering cholesterol absorption.
A large study found that after following people for 30 years, the people who ate two or more servings of avocado per week had a 16% lower risk of cardiovascular disease and a 21% lower risk of heart disease.
Avocados have a low glycemic index (GI) of about 40, and low glycemic foods have a rating of 55 or less. Low GI foods are less likely to cause surges in blood glucose. This property makes them good for people preventing and living with type two diabetes.
Carotenoids in avocados protect the eyes from ultraviolet light damage from the sun. They are also associated with a lower risk of macular degeneration and cataracts.
Relating to the microbiome: the fibers in avocados act as prebiotics and have been found to improve the diversity of microflora in the colon. These bacteria digest and break down fibers into short-chain fatty acids, which are researched for their role in preventing chronic disease.

Avocados For Weight Loss

Research shows that following a dietary pattern rich in fibrous foods, like fruits and vegetables, can help support weight loss. Also, people who eat more fiber tend to maintain healthier body weights compared to those with lower fiber diets.[3] It’s important to note, however, that a lot of this research is funded by the avocado companies themselves. Regardless, it’s clear that increasing foods rich in dietary fiber can help promote weight loss by boosting satiety. So, eating more high-fiber foods, like avocados, could be a good choice for those who want to promote weight loss or maintain body weight.[3]

Looking for support for weight management? Consider the Everlywell Weight Care+ program, a telehealth option that lets you connect with a licensed clinician to receive weight loss help online.