You may often hear about how avocados are good for you but then you also hear how they’re also high in fat. Confusing, right? Should you eat them or avoid them? Well, we are going to fill you in on some of the facts about avocados and say, yes, you can and SHOULD eat them! And the truth is, with this nutrient-packed fruit working wonders for your waistline (and almost every other part of your body), you should include them to be a regular part of your healthy diet.
Let’s go ahead and read up on the FACTS about avocados:
-There are 55 calories in ONE ounce of avocado (say whaat?!)
-85% of its calories come from all healthy fats.
-There are 3 grams of filling Fiber in TWO ounces.
-There are 5 grams of fat (the good kind, remember?) per ounce of avocado.
-The mono and polyunsaturated fats in these fruits can help ward off carb cravings because they stabilize fluctuating blood sugar levels.
-They fight inflammation! Phytosterols (a plant compound) account for a major portion of the fats in avocado and they keep post-training inflammation under control so you can stay pain free.
-They help build muscle!
-They strengthen your bones. One cup of avocado slices provides 44 milligrams of magnesium, a mineral that researchers say can boost bone density by 2% for every 100 milligram increase of magnesium in your body.
-Avocados are a good source of vitamin K, calcium’s bone-building partner!
-Oleic acid, found in avocados, is a type of fat that has been shown to increase satiety (fullness).
-They help your heart. Avocados are the only fruit high in monounsaturated fat, the premier fat for cardiovascular health. Research has shown that upping mono fats and lowering cholesterol reduces harmful LDL and increases beneficial HDL cholesterol.
-With 136 milligrams of potassium per ounce, avocados help reduce the risk of developing high blood pressure.
-They protect your eyes. Avocados are high in free-radical-fighting plant pigments called Carotenoids. Lutein and Zeaxanthin are specific types of Carotenoids that protect your eyes from age-related vision loss diseases like Macular Degeneration.
Need I go on? I don’t think so.
Now that you know all of the amazing things that avocados can do for your body aren’t you ready to go to the store and buy some? You should be! To get you started, here are some quick ideas for you to try:
-For a quick snack mash up half of an avocado and spread on a whole-grain English muffin with greens and chopped radishes.
-Add three slices to a sandwich, pita or salad, or add 2-3 slices (roughly chopped) to garnish a black bean soup.
-For a healthy guacamole, mix together chopped avocado, diced onion, tomato, cilantro, a pinch of salt and lime juice (all ingredients to taste) with a fork or in a food processor if you prefer.
-Add it to your protein shake! Mix 1 scoop vanilla protein, ½ of a banana, ¼ cup of blueberries, ¼ of a ripe avocado and a handful of spinach, plus ½ a cup of low-fat milk or almond milk.
-Make an edible bowl! Scoop out the seed (discard that) and then fill the flesh halves with shredded cooked chicken breast, diced onion, diced tomato and a pinch of shredded cheddar (throw the outer skin “bowl” part away once insides are eaten).
Or try this delicious Avocado Deviled Egg recipe from eatingwelllivingthin