Avocados are now available year round and can be a tasty addition to any meal. In recent years, we have come to realize that not all fat is equal and that fat in avocados can be part of a healthy diet.
Of the 18.6 grams of fat in a typical avocado, only 2.9 grams are
unhealthy saturated fat; the rest is heart-healthy unsaturated fat - primarily
monounsaturated fat (13.3 grams). Think of the fats in this healthy fruit (yes,
avocados are technically a fruit) as similar to those in olives (also
botanically a fruit).
Consumed avocados in moderation as one cup of avocado slices does contain 230
calories. Avocados are also good sources of several B vitamins, dietary fiber,
potassium and copper, carotenoids, and vitamins C, E and K.
CHOLESTEROL CONTROL: A new study published in the Journal of
the American Heart Association adds evidence to avocados' potential to improve
cardiovascular health. Penn State researchers compared the cholesterol effects
of three controlled diets for five weeks each in a group of 45 overweight and
obese volunteers. Both a lower-fat (24% of calories) and moderate-fat (34%)
diet reduced unhealthy LDL and total cholesterol. But when one avocado a day
was substituted for a comparable amount of oleic acid (the main monounsaturated
fat in olive oil) in the moderate-fat diet, cholesterol improved even more: LDL
dropped 13.5 mg/dL on the avocado regimen, compared to 8.3 mg/dL on the
moderate-fat and 7.4 mg/dL on the low-fat diets.
Adding an avocado to other vegetables, like the leafy greens in a salad, can
also help you absorb carotenoid compounds such as beta-carotene from those
foods. That's because the healthy fats in avocados excel at helping the body
absorb those fat-soluble nutrients. One study in the Journal of Nutrition
found that topping salads with avocado boosted carotenoid absorption by three
to five times.
You may also want to try avocado oil on its own. Similar in fat profile to
olive oil, which is key to the heart-healthy Mediterranean-style diet, avocado
oil has a higher smoke point, making it more suitable (and safer) for
SATIETY AND ANTI-INFLAMMATORY PROPERTIES: Since avocados get a
majority of their calories from fat (and from 2.7 grams of protein per fruit),
they are relatively low-carb (11.7 grams). Subtract the impressive 9.2 grams of
dietary fiber per avocado and you get only 2.5 grams "net" carbs.
Avocados are also very low on the glycemic index, meaning they're gentle on
blood sugar. And a study in Nutrition Journal found that participants
who ate half an avocado with lunch reported a 40% decreased desire to eat for
The chemical constituents of avocados' fats may also have specific health
benefits. These include cholesterol-lowering phytosterols, anti-inflammatory
polyhydroxylated fatty alcohols (PFAs), and alpha-linolenic acid (ALA), the
plant form of omega-3 fatty acids.
Compounds called unsaponifiables derived from avocado and soybean oil are being
tested as a treatment for osteoarthritis. A 2008 meta-analysis found that
avocado-soybean unsaponifiables (ASUs) improved symptoms of hip and knee
arthritis and reduced the need for anti-inflammatory drugs. A large, three-year
study published in 2013 reported that ASUs significantly reduced the
progression of hip arthritis.
When on sale, avocados can be a great meal addition. They will help you fill fuller and provide a great creamy texture and bright color.