Avocados – Fruit or Veggie?
Did you know Avocados are a fruit?
Unlike most fruits, that are basically carbohydrates, the avocado is high in very healthy fats. Its buttery smooth texture is best served raw and is a delicious replacement for mayo on sandwiches.
Avocados are often referred to as a “Super food” by health conscious individuals. They contain 20 vitamins and minerals, 160 calories, 2 grams of protein and 15 grams of healthy fats.
Avocados are low in saturated fat, have no cholesterol and contain MORE potassium than a banana. Studies have shown that high potassium intake has been linked to reducing blood pressure and lessening the chances of stroke, heart attack and kidney failure.
Although high in fat, the majority of its fat is oleic acid which is a healthy monounsaturated fatty acid also found in olive oil. This has many positive effects on the body and can reduce inflammation and has been shown to have good effects on genes that are linked to preventing cancers such as prostate. It’s also been shown to help the side effects of chemotherapy at the cellular level.
Avocados are loaded with fiber which help with sugar spikes. Eating these fiber rich fruits can also help to reduce triglyceride levels by up to 20%. Soluble fiber is known to feed friendly bacteria in the gut and these little babies have 25% soluble fiber.
Avocado have helped to lower LDL cholesterol levels up to 22% and increase the “Good” HDL cholesterol by up to 11%. Research has concluded that those who consume avocados regularly are healthier in general than people who don’t eat them. Avocado eaters weighted less, had significantly less belly fat and a lower BMI.
Avocados are high in antioxidants that help protect our eyes. They also have the nutrients Lutein and Zeaxanthin that are important nutrients for our eye health and have been linked to reduction of cataracts and macular degeneration.
Further research has shown that an extract in avocado oils reduced osteoarthritis symptoms too. When trying to lose weight, people who ate avocados, said they felt 23% more satisfied and had less desire to eat over the next 5 hours, helping them to consume less calories.
So add Avocados to your grocery list and start your year out right with this healthy, delicious “Super food”.
I like them with a little Himalayan Pink Salt, in guacamole or mashed into sour cream on top of my quesadillas. Just be sure to add lemon if you’re not going to eat the whole avocado to keep them looking fresh, they oxidize quickly.
Google some recipes to try to eat more avocados. Here’s some nice easy ideas I found on YouTube.