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Are eggs and avocados my friends?

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Updated about 8 hours ago
Created January 05, 2014 at 7:35 PM

I raise chickens, so it's not uncommon for me to have 4-6 eggs every day..sometimes just the whites, but I love them whole and hard boiled, too. I could eat avocado with every meal, but I know that's a lot of fat. I'm just coming off of a 3-day water fast and I'm kicking all the crap out of my diet (for good this time!) The last time I paleo'd, I felt I was getting too much fat and cholesterol. I did lose weight and I felt amazing, but I think I was relying too much on the heavier fats because I'm generally a big eater. Any ways to get the protein and good fats without so many eggs and avocados?

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1087 · January 06, 2014 at 2:18 PM

Avocado has about the same PUFA content as olive oil, 10% O6, 1% O3. Eggs have more, but it is more balanced if they are pastured. This diet is healthy, but it would be probably healthier with a biweekly can of sardines.

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45 · January 06, 2014 at 2:51 AM

Actually, per gram of fat, avocados have LESS PUFA than eggs. Eggs come in at 1.9 grams per 14 g fat and avocado come in at 1.8 per 15 grams of fat. This misconception is likely due to the "paleo" irrational defend-at-all-costs love affair with eggs and anything high in retinol and/or cholesterol.

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41331 · January 06, 2014 at 12:51 AM

Avocados are not high PUFA foods.

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4 Answers

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45 · January 06, 2014 at 2:46 AM

If you feel really good, then you're probably doing something right. That being said though, you could always just get some general blood work done and see how your blood lipids are? If they're good, then keep doing what you were before, and if not then modify and a good place to start would be the eggs (as most research would suggest).

And @ paint94979 Actually, per gram of fat, avocados have LESS PUFA than eggs. Eggs come in at 1.9 grams per 14 g fat and avocado come in at 1.8 per 15 grams of fat. This misconception is likely due to the "paleo" irrational defend-at-all-costs love affair with eggs and anything high in retinol and/or cholesterol.

B82f2515ba5a800bed018c9536f9108d
1087 · January 06, 2014 at 2:18 PM

Avocado has about the same PUFA content as olive oil, 10% O6, 1% O3. Eggs have more, but it is more balanced if they are pastured. This diet is healthy, but it would be probably healthier with a biweekly can of sardines.

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519 · January 05, 2014 at 11:43 PM

Ah you may want to rethink a high avocado intake due to its high PUFA amount

Eb87941a669017dfb288d296cc672130
45 · January 06, 2014 at 2:51 AM

Actually, per gram of fat, avocados have LESS PUFA than eggs. Eggs come in at 1.9 grams per 14 g fat and avocado come in at 1.8 per 15 grams of fat. This misconception is likely due to the "paleo" irrational defend-at-all-costs love affair with eggs and anything high in retinol and/or cholesterol.

32f5749fa6cf7adbeb0b0b031ba82b46
41331 · January 06, 2014 at 12:51 AM

Avocados are not high PUFA foods.

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17073 · January 05, 2014 at 11:27 PM

Yes, and they are awesome friends, though eggs can be allergenic. Try to cook only the whites to disable the avidin (that's the antinutrient in the whites), and try to keep the yolks liquid. Also try to eat more yolks than whites, as the yolks contain all the excellent B vitamins, while the whites deplete them as they're digested due to the high methionine content. (Egg white omeletes are not actually "heart healthy".)

Wash the eggs (and your hands) very well just before cracking them open to avoid salmonela. Don't wash the eggs when they come out of the chicken, as there's a coating on them to protect the shells from becoming permeable.

You could drop a few shells in a bone broth to get some more minerals out (make sure to add a tablespoon of vinegar in the broth with the salt to extract the minerals.) You could also compost the shells.

BTW, avocadoes can be used to make wonderful shakes (though they're greenish and Hulk-like in color). You could make a coffee-avocado shake for example. You could add a yolk or two to the shake for an extra kick.

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2293 · January 05, 2014 at 9:52 PM

Organic pasteurized eggs (from you're own chickens no less!) and avocados are definitely in the friend zone as long as you tolerate them.

There's also nothing wrong with a diet high in fat as long as it's good healthy fat. You said you felt amazing yet thought you were getting too much fat and cholesterol? What makes you say that? Is something besides losing weight and feeling amazing making you change your mind?

Regarding cholesterol you may find this article interesting. As long as you're not neglecting your veggies, proteins and healthy tubers, eating a diet high in fat can be an excellent thing, especially if the fat is coming from things like avocados and egg yolks!

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