Are You Fearful of Avocado Calories? No Need To
Avocados
Have you eliminated avocados from your salads because of their bad press of being high in calories? No need to, since avocado calories are not as high as we tend to believe, especially when we compare them with other foods we may be eating on a regular basis.
A typical whole avocado contains 30 grams of fat, but 20 of those grams are monounsaturated, mainly oleic acid. This is the healthy fat found in olive oil which helps prevent high blood pressure, heart attacks, and lowers the bad cholesterol.
Some avocado nutrition facts
It is true that avocados are richer in fat than any other fruits (avocados are a fruit) 16.7 for each 100 grams (3.5 ounces). However, this number is still low when we compare it to other foods that you may eat on a regular basis and that do not contribute the same benefits to your body as avocados do. Take a look at these numbers
2-3 thin slices of avocado:
50 calories; 4.5 grams total fat; 0.5 grams saturated fat and 0 grams cholesterol
2 Tbsp of butter
204 calories; 23 grams total fat; 15 grams saturated fat and 61 mg cholesterol
1 slice cheddar cheese:
114 calories; 9.4 grams total fat; 6 grams saturated fat and 30 mg cholesterol.
Good reasons to include avocados in your diet
1. Avocados are high in Vitamin E
100 grams or 3.5 ounces of avocado provide 25 per cent of the vitamin E daily need. This vitamin is one of the most powerful antioxidants and helps maintain healthy arteries by neutralizing the effects of free radicals. Damage to the interior of our arteries by free radicals is implicated in the oxidation of LDL cholesterol, the “bad one” and the formation of plaque inside the arteries, a major risk for a heart attack.
2. Avocados help lower bad cholesterol and increase good cholesterol
Oleic acid is a fat that can help you lower cholesterol. In one study of people with moderately high cholesterol levels, the participants followed a diet rich in avocados during seven days. At the end of the study they had significant decreases in total cholesterol and LDL cholesterol, the “bad” one, along with an 11% increase in HDL, the “good” one.
3. B vitamins and folic acid (folate) reduce heart attacks
Avocados have substantial amounts of B vitamins; one cup of avocado has 23 percent of the Daily Value for folate. These vitamins are essential in protecting our arteries and our heart because of their effect on homocysteine.
To determine the relationship between folate intake and heart disease, researchers followed the diet of over 80,000 women for 14 years. They found that women who had higher intakes of foods containing folic acid had a 55 percent lower risk of having heart attacks. Another study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume as much of this vital nutrient.
4. Avocados help lower high blood pressure
Avocados are rich in minerals such as potassium and magnesium and low in sodium. This characteristic makes them good diuretics and they are recommended for people who have high blood pressure. In fact, the U.S. Food and Drug Association has authorized a health claim that states: “Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.”
5. Avocados protect your eyes
Studies at the University of California, USA, showed that avocados are a substantial source of lutein, a yellow pigment found also in green peas and leaks. Lutein protects these plants from solar radiation. This same property helps protect our retina and prevent diseases like cataracts o macular degeneration.
According to a recent investigation by the University of Ohio, USA, the nutrients in avocados can prevent oral cancer and probably any other types of tumors.
Choosing avocados at the supermarket
A ripe, ready to eat avocado is slightly soft but should have no dark sunken spots or cracks. If the avocado has a slight neck, rather than being rounded on top, it was probably tree ripened and will have better flavor.
A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days. As the fruit ripens, the skin will turn darker. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week.
How to prevent avocados from getting dark
Once you open an avocado eat it immediately since its meat gets dark very fast. If you consume only part of the avocado, keep the seed with the remaining portion and store in the refrigerator. Store in a plastic bag, or cover it with plastic wrap. Sprinkling the exposed surface with lemon juice will help to prevent the browning that can occur when the flesh comes in contact with oxygen in the air.
Do not cook avocados because they become bitter; however, you can warm them up a little. When part of a dish, do not season avocados with salt until the very last moment, otherwise they will get dark immediately.
Final Thoughts
If you are watching your calories, do not eat the whole avocado in one sitting; have just half if it is a small one or a quarter if it is a big one. But don’t put aside avocados because of their calories and then turn around and spread your bread with tons of butter, soak your salad in regular dressing, or have a piece of cake for dessert. It is not a healthy nutrition practice.
To Your Health!
Emilia Klapp, BS, RD.
www.TheDiabetesClub.com
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Posted on Jun 17, 2011
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