What happens when you eat 100 servings of avocado in 10 days? I decided to find out for myself. Here's the surprising impact on my health and blood work that I didn’t expect.
Fun Facts About Avocados
Avocados are one of my favorite foods, and they’re a lot more interesting than we give them credit for. Did you know that an avocado is both a fruit and a berry? It’s been around for 50 to 60 million years, originally spread by prehistoric animals. Once those giant creatures went extinct, humans became the ones to cultivate and enjoy this delicious fruit, and we’ve been doing so for over 10,000 years.
A typical serving of avocado is about 50 grams—roughly a third of a medium to large fruit. But let’s take a deeper dive into how avocados compare to other fruits, like apples.
Avocados vs. Apples: The Nutritional Breakdown
When comparing avocados to apples, the differences are pretty striking. A 150-gram serving of avocado contains about 13 grams of total carbs, while the same serving of apple has about 23 grams. But the real difference comes in fiber. Avocados contain four times the fiber of an apple, making them an exceptional source of this vital nutrient.
Fiber doesn’t raise blood sugar, but carbs do. This is why we calculate net carbs—total carbs minus fiber—to get a clearer picture. When we look at the numbers, the difference is eye-opening: an apple has seven times more net carbs than an avocado. This means it has far more potential to spike blood sugar.
But what about sugar? The difference is even more dramatic. An avocado has a tiny amount of sugar, while an apple contains 41 times more fructose. For anyone concerned with insulin resistance or blood sugar levels, this is a significant difference.
The Fat Debate: Avocados vs. Apples
One of the reasons people shy away from avocados is because they’re relatively high in fat. A medium to large avocado contains 23 grams of fat—about 15% of the fruit. In contrast, apples contain almost no fat, just 0.2 grams.
But here’s the key: the fat in avocados is mostly monounsaturated fat, which is incredibly heart-healthy. It’s the same type of fat found in olive oil, and it's great for metabolic health. Despite this, the low-fat trend has left many people wary of fats. The truth is, these healthy fats play a crucial role in our overall well-being, and avocados could be the unsung hero.
The Effect on My Blood Work: Glucose, A1C, and Insulin
Now, let's get into the results. What happened to my blood work after eating 100 servings of avocado? First up: glucose. Before the challenge, my glucose was 86 mg/dL, and after eating 100 servings of avocado, it dropped slightly to 85 mg/dL—well within the optimal range of 65 to 88 mg/dL. This tells me my blood sugar control didn’t change much during the experiment.
Next, I checked my hemoglobin A1C, a much more reliable marker for long-term blood sugar control. My A1C remained the same at 5.3, which is in the optimal range of 4.8 to 5.3.
But here’s the surprise: my insulin levels improved. Insulin resistance is a growing concern, especially among those with type 2 diabetes. Before the avocado challenge, my insulin was 4.2, and after it dropped to 3.9. This is great news, as it shows that my insulin sensitivity improved slightly during the challenge.
The Avocado Diet: Calories and Nutrients
Over the course of 10 days, I ate 104 servings of avocado, which totaled 8,684 calories. That’s about 31% of my total calorie intake, with 102 grams of protein, 354 grams of fiber, and just 96 grams of net carbs. Most of those calories—800 grams—came from healthy fats. And guess what? I didn’t see any negative effects on my blood work.
Avocados are packed with important nutrients. During this challenge, I received more than half of my daily needs for vitamin C, B vitamins, and vitamin E. I also met nearly all my daily requirements for copper and potassium.
Reducing Inflammation and Supporting Heart Health
One of the reasons the Mediterranean diet is so popular is its ability to lower inflammation—thanks to heart-healthy monounsaturated fats from foods like olive oil. After my 10-day avocado challenge, my C-reactive protein (CRP)—a marker of inflammation—dropped from 0.83 to 0.22. This is a promising sign that the fats in avocados helped reduce inflammation in my body.
I also saw improvements in my homocysteine levels, an important marker for heart disease risk. My levels dropped from 10.7 to under 3, the lowest they’ve ever been.
Cholesterol and LDL Particle Size
Let’s talk cholesterol—an often misunderstood topic. Traditional cholesterol levels, like total cholesterol and LDL, don’t give us the whole picture. What really matters is the size and number of LDL particles. After eating 100 servings of avocado, my LDL particle count decreased from 1,232 to 1,190, a positive shift. More importantly, my LDL particle size increased, which means the particles are now larger and less likely to cause problems in my arteries.
Avocados as a Health Game-Changer
In the end, eating 104 servings of avocado didn’t cause any negative changes to my blood work—in fact, it improved some of my health markers. Avocados are rich in healthy fats, fiber, and essential vitamins and minerals, making them a great addition to any diet. Whether you eat them in moderation or as part of a fasting-mimicking diet, avocados can support better blood sugar control, lower inflammation, and improve heart health.
If you're looking to make simple, sustainable changes to your diet that can improve your health markers, adding more avocados might just be the perfect place to start.
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