A slice of cooked bacon, for reference, has only 4 grams of total fat. But unlike the fat that's coming from bacon, the vast majority of the fat in avocados is the so-called "good" kind of fat: monounsaturated fat. According to the American Heart Association AHA , monounsaturated fat can "can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke.
Yes, avocados have more calories than other fruits or vegetables, and yes, they also have a good amount of fat, but at the end of the day, avocados are good for you. After all, avocados are still a fruit, and eating any fruit—even one with a lot of calories and fat—is still probably better for your health than eating something that's not a fruit.
So feel free to slather on that extra guacamole. Extra Crispy Logo. Studies have shown that eating avocado or avocado oil with vegetables can dramatically increase the number of antioxidants you take in.
Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves. This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health 27 , Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.
Test-tube studies suggest that it may help reduce side effects of chemotherapy in human lymphocytes Avocado extract has also been shown to inhibit the growth of prostate cancer cells in a laboratory Human-based research is unavailable. Some test-tube studies have shown that nutrients in avocados may have benefits in preventing prostate cancer and lowering side effects of chemotherapy. However, human-based research is lacking. Arthritis is a common problem in Western countries.
There are many types of this condition, which are often chronic problems that people have for the rest of their lives. Multiple studies suggest that avocado and soybean oil extracts — called avocado and soybean unsaponifiables — can reduce osteoarthritis 33 , Studies have shown that avocado and soybean oil extracts can significantly reduce symptoms of osteoarthritis.
There is some evidence that avocados are a weight loss friendly food. Should this hold true in the long term, then including avocados in your diet may help you naturally eat fewer calories and make it easier for you to stick to healthy eating habits.
Avocados are also high in fiber and very low in carbs , two attributes that should help promote weight loss as well, at least in the context of a healthy, real-food-based diet. Avocados may aid weight loss by keeping you full longer and making you eat fewer calories. You can add them to salads and various recipes or simply scoop them out with a spoon and eat them plain. A notable mention is guacamole, which is arguably the most famous use of avocados.
It includes avocado along with ingredients like salt, garlic , lime and a few others depending on the recipe. An avocado often takes some time to ripen and should feel slightly soft when ripe. The nutrients in avocado can oxidize and turn brown soon after fleshing it, but adding lemon juice should slow down this process.
Why naturally good fats? Because the body needs some dietary fat in moderation to help with absorption of nutrients. Good fats do not raise LDL "bad" cholesterol levels. Healthy avocados contain 6g of naturally good fat per 50g serving, one-third of a medium avocado. You should now have a good understanding of why dietitians rave about the nutrition in avocados and why pretty much anyone can benefit from eating them regularly as part of a healthy diet.
Just like fresh fruits and vegetables in general, eating avocados is associated with a number of nutritional benefits.
According to the Dietary Guidelines for Americans, along with shifting to foods that are nutrient-dense, it is also suggested to shift to reducing saturated fats to less than 10 percent of calories per day. Individuals should aim to shift food choices from those high in saturated fats to those contributing polyunsaturated and monounsaturated fats.
Here are a few other reasons to enjoy your favorite green fruit:. With 6g of naturally good fat per 50g serving, avocado is a source of good fats. Fresh avocados can be part of a heart-healthy diet and lifestyle: they are low in saturated fat, and cholesterol- and sodium-free.
Dietary fat helps the body absorb vitamins A, D, K and E. A diet rich in potassium helps to offset some of the harmful effects of sodium on blood pressure. What avocados do not contain is also important - they are low in saturated fat and have no sodium or cholesterol. All these heart-healthy benefits are why the American Heart Association recommends making avocados a regular part of your diet.
Avocado has only 4 grams of carbohydrate per gram serving. What's amazing about their nutritional composition is that in contrast to almost every other fruit in the world, avocados are sugar-free. When eaten alone, they have the lowest quantity of sugar per serving than any other fresh fruit. That means their glycemic index or glycemic load value is negligible, so they don't lead to significant rises in blood glucose levels. Diets rich in healthy foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
A one-third portion of a medium avocado grams contributes 1 gram of protein. Yet, while avocados are not filled with protein of their own, they are a nutrient-dense way to enhance many protein dishes. They contribute nearly 20 vitamins and minerals per 50g serving.
Add avocado slices to your scrambled eggs, blend them into a yogurt smoothie, or stuff them with tuna salad. Avocados have a surprising amount and diversity of vitamins, contributing close to 20 vitamins and minerals to your nutritious diet. A 50g serving of avocado will fortify your body with:.
Avocados are low-carb and a good source of fiber, providing 4g and 3g per 50g serving of a medium avocado. Dietary fiber bulks up your food, which makes you feel fuller faster.
So, adding avocados to your meal will provide lasting satisfaction, which makes you much less likely to munch later on empty calories that hamper weight management efforts. In general, eating a diverse selection of nourishing fruits and vegetables can help with weight control, and avocados are a delightful way to add fruit to your day. Let's not lose sight of some other important features of avocados - they have a luscious texture and a delicious flavor that can be enjoyed plain or used to complement many foods!
Avocados are naturally sodium-free, which is one of the qualifications for being considered a heart-healthy fruit. We've got The goods. How to read the nutrition information Start with the serving size and servings per package.
Kilojoules or Calories provide a measure of how much energy you get from a serving of this food. One-half of a medium avocado 75g has Kilojoules and contributes nearly 20 vitamins and minerals making it a good nutrient choice.
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