Ingredient FAQ: Avocado

January 17, 2023

Published: January 16, 2023

Updated: April 20, 2023

Kyla’s recipes are full of delicious ingredients that have lots of health benefits! We’ll highlight some of them in blog posts so you can learn more about what makes them so healthy. In this blog post, we’ll cover everything you need to know about avocados.

Avocado tree

The Basics

Avocados are a superfood that can be eaten at any meal of the day. This fruit has more than 80 different varieties! The most popular one is Hass. Avocados are delicious, healthy, and the star of some of the trendiest fruits out there (avocado toast or stuffed avocados, anyone?).

Nutrition Profile and Health Properties

One medium avocado has about 322 calories, 17 grams of carbohydrates, 13 grams of fiber, 1.3 grams of sugar, 29 grams of fat, and 4 grams of protein.1 For a fruit, they are relatively low in sugar and high in protein. This is a lot of fat for a fruit, but don’t be alarmed – it’s healthy fat! Avocadoes do not contain any cholesterol or sodium. They are high in many vitamins and minerals, so they provide a lot of health benefits!

Where do we even begin listing all of the health benefits of avocados? Avocados may lower your LDL or “bad” cholesterol, while raising your HDL or “good” cholesterol.2,3 And because they are high in fat, they help your body absorb fat-soluble vitamins, such as vitamins A, D, E, and K. Avocados are high in fiber, so they help keep you satisfied between meals and aid digestion. Avocados are packed with vitamins and minerals, including folate, vitamins B6, C, E, and K, potassium, and copper. In fact, avocados actually have more potassium than bananas!1 They also contain antioxidants like carotenoids that are good for your skin and eye health.4

More Health Benefits!

The high fiber content in avocados mean they are great for helping to lower cholesterol and blood sugar levels. Fiber moderates the absorption of sugar into your blood, so it helps manage blood sugar levels and makes avocados a good food for people managing diabetes.5

Fat and fiber help keep you full, so avocados can be a good food choice for people who are trying to lose or manage weight. However, avocados are also high in calories, so they should still be eaten in moderation to achieve this effect.1

Since avocados are high in healthy fats and low in carbohydrates, they are a popular food for people following ketogenic or other low-carb diets.

How to Eat Avocado

Avocado toast

The number of different ways to consume avocados is practically infinite! They are an incredibly versatile food and go equally well in sweet and savory dishes. A fresh avocado should be slightly soft to the touch and a solid light-to-medium green throughout the inside. A common concern about avocados is that they turn brown once the peel is removed. That’s ok! It is due to a chemical reaction (oxidation) and does not mean that your avocado has gone bad. It should still taste the same and is safe to eat. You can slow this browning process by sprinkling a bit of lemon juice on the sliced avocado.6

Try avocados in savory dishes – they are great in sandwiches, burgers, burritos, or on toast. Add them to salads or egg-based dishes! Or, try using them for something sweet, such as a smoothie, mousse, pudding, or ice cream. You can even bake with them! Avocados can be a healthy replacement for butter or oil in many types of baked goods.

Can You Eat Too Much Avocado?

There is no one-size-fits-all recommendation for how much avocado you should eat. It depends on your own goals for your diet, weight, and overall health. It is unlikely that the average person would eat so much avocado that they would experience negative health effects. For most people about ½ of a regular-sized avocado per day is reasonable.

Are There Risks to Eating Avocados?

Good news if you love avocado toast – nutritionists have found few dietary risks to eating avocados. However, it is possible to be allergic to avocados, and if you are, you should avoid eating them. One downside to eating avocados is their high calorie content. Eating large portions of avocados can contribute to weight gain for this reason.1

Cut avocado

Alternatives to Avocado

Even if you love avocados, there are reasons why you might choose to substitute something else for them in certain meals or recipes. And, avocados can be expensive. What you choose to substitute for avocados will depend on what you are cooking and what purpose avocado serves in that recipe and your diet. Here are some suggestions based on the purpose of your substitute:

Healthy fat – nuts, seeds, chia seeds, olives

Baking – mashed banana, pumpkin puree, nut butter

On toast – pesto, hummus, nut butter, low-fat cheese

Dessert – tofu, low-fat dairy, bananas

Summary

Avocados deserve the hype they get. They are packed with vitamins, fiber, and healthy fats. They’re great for your health and can help lower cholesterol levels and manage weight and diabetes. Plus, they are very versatile and (for most people) do not cause unpleasant side effects when eaten.

Take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!

References

  1. U.S. Department of Agriculture. Avocados, raw, all commercial varieties. FoodData central. Published April 1, 2019. Accessed April 20, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Wang L, Tao L, Hao L, et al. A moderate-fat diet with one avocado per day increases plasma antioxidants and decreases the oxidation of small, dense LDL in adults with overweight and obesity: A randomized controlled trial. J Nutr. 2020;150(2):276-284. doi:10.1093/jn/nxz231
  3. Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018;107(4):523-536. doi:10.1093/ajcn/nqx078
  4. Bhuyan DJ, Alsherbiny MA, Perera S, et al. The odyssey of bioactive compounds in avocado (Persea americana) and their health benefits. Antioxidants (Basel). 2019;8(10):426. doi:10.3390/antiox8100426
  5. CDC. Fiber: The carb that helps you manage diabetes. Centers for Disease Control and Prevention. Published July 27, 2022. Accessed April 20, 2023. https://www.cdc.gov/diabetes/library/features/role-of-fiber.html
  6. Lang A, BSc, MBA. How to keep avocado from turning brown. Healthline. Published July 21, 2022. Accessed April 20, 2023. https://www.healthline.com/nutrition/how-to-keep-avocado-from-turning-brown-2
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