Healthy Foods – The Avocado!

The avocado. It’s hard to believe, really, that something so rich and buttery-tasting is a fruit. To me, an avocado is one of nature’s perfect foods, straight from the tree to you. It’s simple, packs a lot of energy, and satisfies your hunger.

Ounce for ounce, an avocado has as many total grams of fat as a Big Mac®, something that led to its being vilified during the “fat-free” diet crazes of the past. Seventy-five percent of the calories in an avocado come from fat, whereas most fruits derive their calories from sugars. But ever since nutritionists sorted out the difference between bad and good monounsaturated fats, the avocado has been voted back onto the island.

Half a California avocado has an excellent overall nutrient profile: 114 calories, 2 grams of protein, 4.5 grams of fiber, and 11 grams of fat, most of which (8 grams) is monounsaturated fat.

The monounsaturated fat found in avocados is mostly oleic acid, which, according to a 1996 study by researchers at the Instituto Mexicano del Seguro Social in Mexico, may help lower cholesterol. This study found that after 7 days of a diet rich in avocados, subjects saw significant decreases in both total and LDL (“bad”) cholesterol, as well as an 11 percent increase in HDL (“good”) cholesterol. In other words, it showed that avocados raised good cholesterol levels while lowering the bad, a one-two punch against heart disease.

But good fats are not the only attractive side of this leathery-skinned green fruit. Avocados also have 60 percent more potassium than bananas, making them a great post-workout recovery food. They’re also rich in vitamin E and other antioxidants.

You’ll also find a large amount of omega-3s and omega-6s in avocados, excellent news for vegetarians and vegans who want to incorporate these beneficial fatty acids into their diet without consuming fish oil, poultry, or eggs.

Really, the only way you can go wrong eating avocados is if you eat so many of them that the excess calories make you overweight. But as part of a healthy diet and lifestyle, bring on the avocados!

Do you have a favorite recipe? I like just raw slices of avocado on a sandwich, or in a smoothie.  Avocado ice cream is a guilty pleasure!

1 Comment

• 
  Dessie Chiarelli August 21, 2011 at 1:31 pm

  After reading this, I get hungry for avocados. Thanks for the useful info, how about you drop by and give me a few tips, would apreciate it.

  Reply