Superfood Spotlight: The Good Fats in Avocadoes

Many years ago, it was thought that all fat was bad. In the time since the invention of the low-fat or no-fat diet, we have learned that some fats are not only good for your body, but also necessary. In fact, in the past twenty years Americans have decreased their dietary fat intake by 7% while increasing their obesity by 50%.

Fats are difficult for your body to dissolve, so it must spend extra energy doing it. They also help prevent blood-sugar spikes and are required for the absorption of some nutrients. When people decrease fat from their diet, they tend to replace them with high-calorie alternatives that are not only unhealthy but require less energy to digest.  Avocados are an amazing source of this good fat.

Avocado is Actually A Superfruit

Officially, avocados are a fruit. The oleic acid they contain is a monounsaturated fat, which will lower LDL (bad cholesterol) levels while raising levels of HDL (or good cholesterol). In addition, avocadoes are packed with vegetable fiber.

The high fat content does not just give you empty calories. Avocados contain many B vitamins, vitamins, C, E, and K, magnesium, copper, manganese, and potassium. In fact, avocados contain more potassium than a banana, which improves nervous system and circulatory system functioning. The nutrients in an avocado are required for metabolism and promote a healthy immune system.

Avocado is noted for reducing the pain of angina and preventing cancer in the colon, moth and esophagus. It is a filling food that prevents you from loading up on junk food if you are dieting.Adding an avocado into your diet as a between meal snack will lower the amount of food you eat at your next meal.

Avocados provide a complete range of essential amino acids. Just two tablespoons (1/5 of an avocado) of the fruit are considered a serving of mashed avocado, but you can one whole one each day. Keep in mind that one medium avocado contains about 23 grams of fat (1/3 of your daily requirement) and 250 calories, so adjust the rest of your fat and calorie intake accordingly.

Adding Avocadoes to Your Diet

Avocadoes make delicious smoothies. Combine 1 avocado, 1 banana, 1 ½ cups coconut milk, 2 ½ - 3 cups ice, ¼ cup honey, and ½ cup vanilla Greek yogurt in a mixer. Blend until smooth.

Avocados are easy to add to your salads. Try spinach, sliced avocado, baby mozzarella balls, and grape tomatoes drizzled with Italian dressing. 

For exciting guacamole, mash 1 ripe avocado, 2 tablespoons lemon juice, ¼ cup chopped cilantro, and salt and pepper to taste. Stir in 1 diced tomato, 1 finely chopped jalapeno pepper, and ¼ cup finely diced onion. Serve the traditional way with chips or top your burger with it.

Avocadoes can also be used as a substitute for fats such as butter and oil in baking muffins and cakes.

For more information about the  Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.