Avocados are known for their healthy fats but some of you might be surprised to know that avocados are actually a fruit, not a veggie. Popular in many dishes for their creamy consistency and satiating benefits, they actually contain a good amount of water and fibre.
5 Health Benefits of Avocado
1. Avocados are nutrient dense
- 167 calories
- 15g fat (10g monounsaturated)
- 8.6 g carbohydrate
- 6.8 g fibre
- 3g protein
2. Avocados can support heart health
While there’s no official claim related to heart health at this time, avocados are similar in nutrition to tree nuts, which have a qualified health claim to support heart health (but also have more calories per 100g).
3. Avocados can support healthy digestion
With such a creamy texture, it’s hard to believe that avocados are a good source of dietary fibre. Experts recommend that we get between 25-35 grams of dietary fibre per day for healthy digestion, and half an avocado can provide about five of those grams.
4. Avocados can help you lose weight
Like other fruits, avocados are an excellent part of a weight management plan. Clinical research studies have shown that in spite of their caloric content, avocados are good foods to include when you want to control your weight.
5. Additional health benefits
Thanks to the phytochemicals, or plant compounds, in avocados, they can also support eye health and skin health thanks to their content of lutein and zeaxanthin.
Looking for something other than avocado toast to get your fill? Try these quesadillas...
Take home message
READ THESE NEXT:
- Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical reviews in food science and nutrition, 53(7), 738-750.
- USDA (U.S. Department of Agriculture). 2011. Avocado, almond, pistachio and walnut Composition. Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 24. U.S. Department of Agriculture. Washington, DC
- Carranza-Madrigal, J., Herrera-Abarca, J. E., Alvizouri-Munoz, M., Alvarado-Jimenez, M. D. R. and Chavez-Carbajal, F. 1997. Effects of a vegetarian diet vs. a vegetarian diet enriched with avocado in hyper-cholesterolemic patients. Arch. Med. Res., 28(4): 537–41
- McGill, C. R., Birkett, A., & Fulgonii III, V. L. (2016). Healthy Eating Index-2010 and food groups consumed by US adults who meet or exceed fiber intake recommendations NHANES 2001–2010. Food & nutrition research, 60(1), 29977.
- Tentolouris, N., Arapostathi, C., Perrea, D., Kyriaki, D., Revenas, C. and Katsilambros, N. 2008. Differential effects of two isoenergetic meals rich in saturated or monounsaturated fat on endothelial function in subjects with type 2 diabetes. Diabetes Care, 31: 2276–2278.
- Unlu, N., Bohn, T., Clinton, S. K. and Schwartz, S. J. 2005. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. J. Nutr., 135: 431–436.
