Ahhhhhh-vacado

By: June Owens

I must be honest right from the start. Simply thinking about the fruit from the avocado tree prompted me to pick up these alligator pears, named for their green bumpy skin and well-known shape, so I could make guacamole. I love the basil version but check out these four quick variations all in one place at this blog post by Jacqueline Parisi. I’ve tried them all and none disappoint.

Yes, they ARE a fruit; however, unlike most fruits that have an abundance of carbohydrates, avocados contain mostly healthy fats. A 160 calorie, 3.5 ounce, serving has 9 grams of carbs, 7 being from dietary fiber, leaving only 2 “net” carbs. That’s great news for households like mine trying to prepare recipes for diabetics.

So, what makes this superfood, well …. SUPER? Let’s start with the numerous vitamins, minerals, and phytonutrients you’ll add to your diet in just one serving. Take a look at the Recommended Daily Value (RDV) of each.

• Vitamin K: 26%
• Folate: 20%
• Vitamin C: 17%
• Potassium: 14%, compared to 10% in bananas (known to be a high potassium food)
• Vitamin B5: 14%
• Vitamin B6: 13%
• Vitamin E: 10%
• Between 2% and 10% of magnesium, manganese, copper, iron, zinc, phosphorous PLUS vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

In addition, avocados are rich in fiber, containing a whopping 27% of the RDA per serving. I’m sure you’ve heard someone say, “Eat more fiber.” Ever wonder why?  Fiber is the part of plant food that our bodies do not break down that is known to aid in weight loss by keeping us fuller longer, improve overall metabolic health, aid in many gastro-intestinal issues by improving regularity, and reduce risks for heat disease, diabetes, and some cancers. Simply scooping an avocado out with a spoon and enjoying it plain or tossing it on a salad can jump start your daily intake in the most tasteful way.

It is true, avocados are very high in fat which may initially scare you away. In fact, 77% of the calories come directly from the fat. Yet, most of this is directly from oleic acid, the main and heart-healthy component of olive oil that is known to be responsible for its health benefits, including also decreasing inflammation in the body. Fat no longer seems to have quite the negative meaning, right? And since many of the foods we eat are actually fat soluble, we NEED fats like those found in avocados to actually allow our bodies to use vitamins like A, D, E and K that we are getting from other foods that would usually (and literally) simply go to waste without ever being used by our bodies.

As if there weren’t already enough reasons to love this large seeded berry, let me add that avocados are high in antioxidants, including lutein and zeaxanthin. These are both incredibly important to eye health and (as verified with my own ophthalmologist), proven to greatly reduce the risk of cataracts and macular degeneration as we age. Are you now seeing the value I see in these beautiful green fruits?

If you want to explore more healthy food options or develop further health and wellness goals, check out our nutrition page and learn how you can get in touch with a Registered Dietician Nutritionist. Until then, why not test out those guacamole recipes or even get creative and add your own twist. You’ll be saying ahhhhhh-vacado when you describe it next!