Are Avocados Good for You?

From toast toppings to dessert and smoothies, the versatile avocado is often touted as health food

Edited By: Quesilla Ho

Whether you are planning to whip up some guacamole or add a few avocado slices to your omelettes, smoothies, soups or even a piece of toast, you may be wondering, are avocados really that food for you?

 In a word, yes. For decades, the Food and Drug Administration (FDA) in United State has defined ‘healthy’ synonymous with low fat, which avocados decidedly are not. But the FDA is currently re-evaluating the term’s meaning on packaged food labels. But for now, a food can be labeled healthy if its fat content is predominantly mono- or polyunsaturated[1]. That is because the most recent scientific evidence suggests that eating more of these types of fat and less on saturated and trans fats can help your health.

Avocados are not packaged food, but whether high fat food can be called healthy is still something many people are confused about. Here is what you need to know about this nutritious and versatile fruit.

Should I worry about the fats in avocados?

Half of a medium avocado has 114 calories and 10grams of fat. About 64percent of the fat in avocados is monounsaturated, which lowers LDL (bad) cholesterol levels, reducing the risk of heart attack and stroke[2]. Furthermore, this type of fat helps our bodies absorb fat soluble vitamins A, D, E and K, which are crucial for our eyes, skin and bone health[3]. In contrast to junk foods, which supply little to no nutrition in exchange for a load of calories, avocados give a healthy array of vitamins and minerals not often found together in one place.

What are the other health benefits of avocados?

Avocados are particularly high in blood pressure lowering mineral, Potassium (K+) and Fibre. Half of an avocado contains almost 5grams of fibre, that is about 20 percent of the amount we need in a day. Foods that are high in fat or fibre can help you feel fuller and more satisfied after eating. This is partly because fat and fibre delay the releasing of food from your stomach and a, potentially even eating fewer calories[4]. Besides, avocados comprise carotenoids lutein and zeaxanthin, which are linked to eye health and help to give the fruit’s interior its colour[5].

How many avocados can I take?

Like with any foods, it’s good to be mindful of portion size. While avocados are nutrient-dense, they are also high in fat and calories. A suggested serving size is roughly 1/3 of a medium fruit. There is no real immediate harm if taking a full avocado every day, the calories and fat in avocado still contribute to your daily needs. For example, if you are on a 1500 Calories diet, one full avocado contributes close to 20% of your quota for the day. Overtaking this fruit could lead to weight gain over time. The bottom line, exactly how many avocados you should eat in a day or a week depends on your activity level, required calorie intake, food diet, thus, there is no precise one-size-fits-all recommendation.

If you looking to indulge yourself with some avocados to be parts of your healthy diet, visit to LA JUICERIA SUPERFOODS outlets. Avocados are available for add on to your favourite dishes, or check out our ALL DAY BREAKFAST menu here.

Our Top Dishes with Avocados:

  1. Big Breakfast
  2. Fish & Chips
  3. Avo Mashed Greens

[1] https://www.fda.gov/inspections-compliance-enforcement-and-criminal-investigations/inspection-guides/guide-nutrition-labeling-and-education-act-nlea-requirements-attachment-5

[2] https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2

[3] https://www.ncbi.nlm.nih.gov/pubmed/25045347

[4] https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-155

[5] https://www.ncbi.nlm.nih.gov/pubmed/7933422