Too much avocado in your diet?

I’m sure you’ve noticed, but there isn’t a breakfast menu or salad that doesn’t include avocado. In just a decade it has dethroned the traditional bread with tomato and olive oil, and healthier fads have crowned it the superfood of the good-fat team.

Avocado and poached egg toast for breakfast, guacamole with nachos for an aperitif and salmon and avocado tart to start dinner. Without a doubt, its virtues are numerous, starting with its creamy texture, which has won over so many loyal palates as soon as they try it, and which has seduced so many chefs with its versatility.

As a food with a high energy density, it is highly satiating, which is why it is recommended even in weight loss diets, although in moderation. Its unsaturated fatty acids improve cardiovascular health by reducing cholesterol and triglycerides, and the vitamins C and E it contains are among the most effective antioxidants in the plant kingdom. It is also rich in potassium, fibre and folic acid. Everything points to its permanence on the healthiest modern menus.

But what are the health consequences of over-consumption of a supposedly good fat, and what impact does its consumption have on the ecosystem? These are two questions under debate in our society.

With regard to diet, we know that the role of fats is fundamental to a balanced and healthy diet. However, there is a maze of contradictory information that can leave anyone confused.

Unsaturated fats, known as ‘good’ fats, are those found in foods such as olive oil, nuts, oily fish, seeds and yes, avocado too. These fats are essential for cardiovascular health, as they help lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels. They are also a source of omega-3 and omega-6 fatty acids, which are important for brain function and skin health.

On the other hand, saturated and trans fats are considered the “bad” fats of the story. Saturated fats are mainly found in animal products such as meat, dairy and some vegetable oils such as coconut and palm oil. Excessive consumption can increase the risk of cardiovascular disease by raising LDL cholesterol levels. Trans fats, created by a hydrogenation process that converts liquid oils into solids, are found in processed foods such as biscuits, cakes and fried foods. These fats not only raise LDL cholesterol, but also lower HDL cholesterol levels, making them a double threat to cardiovascular health.

Sometimes, even Mediterranean cuisine itself abuses the use of oil in all its dishes: paellas, pistos, lettuce and tomatoes flooded with it, etc. And now the new gastronomic trends include an excessive use of avocado.

In response to this high intake of fats, even if they are the good kind, our body craves a lot more salt and salty condiments, followed again by more salt. If salt is taken raw on top of this, the kidneys tighten, contract and stop filtering efficiently, fluid retention and obesity set in, and in an attempt to balance, the body craves more refined sugars, chocolate, etc. A vicious circle!

It is true that diets low in fat, as well as failing to provide the necessary fat-soluble vitamins, can jeopardise the supply of essential fatty acids, a deficiency of which can lead to growth retardation and major imbalances. It is known that fat is the largest energy reserve in the human body and that in a balanced diet it should represent 30% of daily calorie intake, of which saturated fatty acids should not exceed 300 mg/day.

So how to get the right amount of fat on menus?

You should know that the king of our cuisine, virgin olive oil is a monounsaturated oil, whose composition of essential fatty acids is rather low, between 8-10%. However, it is tasty, fights cholesterol and keeps better in warm climates. The important thing is that it should always be cold-pressed and as low in acidity as possible.

In general, the body appreciates unrefined oils. The liver in particular likes polyunsaturated oils, so we should supplement our olive oil intake with Omega 3 oils, which are naturally present in flaxseed and linseed oil, hemp, pumpkin, walnut, soya, green leafy vegetables and oily fish; and Omega 6, which we find mainly in sesame seeds and oil, evening primrose, eggs and meat. These essential oils contribute to the proper functioning of organs, the circulatory, nervous and immune systems, cell membranes, hormones and prostaglandins.

With a good diet including stir-fries, it is not necessary to take a lot of extra oil. As for salad dressings, it is preferable to always emulsify them with a water base. Sesame oil is another healthy alternative, lighter than olive oil, with a stronger aroma and flavour, so a few drops are enough. And having an avocado, portioned out in small amounts throughout the week, should be enough.

A good clue as to whether you are overdoing it is your forehead. If it feels a little greasy, you should cut back.

As for the second issue in the debate, we must bear in mind that an avocado crop uses almost twice as much water as a fairly dense forest. The European market demands an average of 5,000 to 5,500 tonnes per week, so many farmers have turned to monoculture of this fruit, even burning large areas of forest to increase production, which is leading to a loss of biodiversity, extreme weather conditions and extensive soil degradation.

Therefore, we can say that the reality is that fats have their place in a balanced diet, but it is crucial to make informed choices and prioritise fats that promote cardiovascular and general health. And always with a conscious focus on balance and moderation.

It is possible to enjoy a delicious and nutritious diet while moving towards a healthier, more sustainable and environmentally friendly lifestyle.

As health experts, we are always looking for ways to help our customers make the best choices, providing information, tools and services that benefit everyone’s health.

María Kindelán

Associate Director Physical and 

Emotional Wellbeing Benefit Brokers