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Someone told me that eating ____________ was bad!

posted Feb 21, 2012 22:22:59 by Elizabeth
Hi Coaches,

I was told that eating avocados was bad when trying to lose that true? I thought there was "good fat" and "bad fat".
Elizabeth Schwartz
"Obsessed is just a word the lazy use to describe dedicated."
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1 reply
MelissaCrick said Feb 21, 2012 23:57:41
Well, the never ending question of "good fat" and "bad fat"! Love it!

The Skinny on Avocados and Weight Management

If you're on a diet or want to drop a few pounds, avocados are alright to incorporate into your diet. Losing weight requires eating fewer calories than you burn off. A 1 oz. serving of avocados contains 50 calories, so you can easily fit them into a calorie-reduced eating plan. Just look for ways to substitute avocados for foods that do not deliver lots of vitamins, minerals and phytonutrients. PLEASE NOTE: a 1 oz. serving is 1/5 of a medium avacado.

Plus, over 75% of the fat in an avocado is unsaturated fat, making them a great substitute for foods high in saturated fat.


Therefore, the answer to the good fat/bad fat thing is really in determining what kind of fat we are discussing.

According to the FDA - eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure. Health experts recommend that you keep your intake of saturated fat, trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.

Avocados, due to their mono and polyunsaturated fat content, are a great substitution for foods rich in saturated fat. Avocados also contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet.

Mayo Clinic (Mayo Foundation for Medical Education and Research) suggests changing from unhealthy to healthy eating habits as a way to help fight belly fat, including replacing saturated fats with polyunsaturated fats and increasing fruit and vegetable intake while reducing the consumption of refined carbohydrates. Avocados are a nutrient-dense fruit and a source of good fats—both monounsaturated and polyunsaturated fats. One-fifth of a medium avocado (1 oz) has 50 calories and nearly 20 vitamins and minerals.

Different kinds of FAT:

Saturated Fat examples - hydrogenated oils (coconut, palm), dried coconut, butter, whipped cream, rendered animal fat (the fat that holds together your hamburger or meatballs), dark chocolate, fish oil, cheese, and processed meats.

Transfat examples - spreads, packaged foods (cake mix, bisquick), soups, fast food, frozen foods

Polyunsaturated fat examples - walnuts, sunflower seeds, sesame seeds, peanuts, tuna, salmon, olive oil, whole grain wheat

Monosaturated fat examples - Olive oil, Canola oil, Sunflower oil, Peanut oil, Sesame oil, Avocados, Olives, Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews), Peanut butter


One of my favorite tricks is to substitue something really good for something really bad. Avacados are at the top of this list. Use it as a spread, as a dip, cook with them. Basically your imagination is the limit here. Please note that avacados are different from guacamole that usually includes some traditionally bad fat items. Try mixing your avacados with a little bit of PLAIN GREEK YOGURT. It's yummy! :)
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