- 19 September 2023
Avocado: Superfood or Hype? Unraveling the Truth Behind the Trend
Avocado Unveiled: Exploring the Nutrient-Rich Goodness
Nowadays, with the popularity of keto diets, avocados, hailed as a “superfood,” have become incredibly popular! Avocados have a creamy texture, a unique flavor, and numerous health benefits, making them a common ingredient in both savory and sweet dishes found in different restaurants.
Why are avocados incredibly popular?
Taste
The texture of the flesh tastes buttery, creamy, and mild, with a hint of nuttiness.
Their unique flavor can be used in both savory and sweet dishes. From classic guacamole to trendy avocado toast, smoothies to popsicles, avocados have become a resourceful and essential ingredient in cooking.
Nutrition
They are rich in monounsaturated fat (MUFA), which promotes heart health. Moreover, it also has essential vitamins, minerals, and dietary fiber, all of which contribute to overall well-being and support a balanced diet.
Besides that, avocado is a very unique fruit, as most fruits are primarily composed of carbohydrates; however, avocados are rich in healthy fats.
Here is the nutritional composition of 100 grams of avocado (edible parts):
Nutrient | Amounts (per 100g) |
Calories | 118 kcal |
Carbohydrates | 6.3g |
Protein | 1.5g |
Total Fat | 10.8g |
Dietary Fibre | 5g |
*Sources: Health Promotion Board
Other benefits:
Avocado has anti-inflammatory properties, assists in weight management, and improves skin and hair conditions.
People are increasingly mindful of their diet and seek out natural, nutrient-dense foods; the popularity of avocados continues to grow. Their appeal is not only attributed to their taste but also to the growing awareness of their positive impact on overall health and wellness. Whether you’re already a fan of avocados or curious about joining the avocado trend, now is the perfect time to explore more about it!
Where does avocado come from?
Avocado is native to Central and South America, specifically regions such as Mexico, Guatemala, and the Caribbean. Today, avocado is grown in various parts of the world with suitable climates. Major producers include Mexico, the Dominican Republic, Peru, Colombia, Brazil, and the United States (primarily California and Florida).
Is avocado a seasonal fruit?
The peak season for avocados can differ across different countries and regions.
For example:
- In California, the main avocado season typically runs from spring to fall
- In Mexico, avocados are harvested year-round, with peak availability during the winter months.
Avocados are often exported worldwide; therefore, we can buy them in the market throughout the years.
The Power of Avocado: Health Benefits and Weight Loss Potential
The role of avocados in managing blood cholesterol levels has been a topic of interest in recent years. Studies have shown avocados are linked to lower levels of ‘bad cholesterol’, or low-density lipoprotein (LDL), and higher levels of ‘good cholesterol’, or high-density lipoprotein (HDL).
The reasons avocado has these health benefits are:
- Rich in monounsaturated fats, specifically oleic acid: increased levels of HDL cholesterol → HDL cholesterol helps remove LDL cholesterol from the bloodstream.
- Contain antioxidants and phytochemicals: help reduce chronic inflammation → decrease cholesterol level and support heart health
- Contain dietary fiber: Fiber bind with cholesterol in the digestive tract → aid in excretion of cholesterol → lower LDL cholesterol levels
The Role of Avocado in Supporting Weight Loss
Avocado can be a beneficial addition to a weight loss diet due to its unique nutritional profile. Despite being relatively high in calories, avocados can still support weight loss and maintenance. The reason is because:
- Avocado is high in monounsaturated fats: slow digesting and helps to increase feelings of fullness and help the body to burn more calories after eating.
- Avocado is high in fiber: enhances feelings of fullness → reduces hunger → reduces overall calorie intake and aids in digestion and the regulation of blood sugar level
Incorporating moderate portions of avocado into a well-balanced, calorie-controlled diet can contribute to weight loss efforts while providing valuable nutrients and promoting overall health.
Maximizing Nutrient Absorption: How to Enhance Avocado’s Benefits
Avocados are rich in monounsaturated fats, which can enhance the absorption of fat-soluble vitamins and other micronutrients. This means that eating avocados in combination with foods rich in vitamins A, D, E, and K, as well as certain antioxidants, can help your body absorb these nutrients more effectively.
Vitamin A
red bell pepper, carrots, broccoli, spinach, pumpkin, and kale.
Vitamin D
- oily fish: salmon, cod liver oil, mackerel
- fortified dairy products, and egg yolks
Vitamin E
wheat germ oil, sunflower seeds, almond
Vitamin K
fermented food, kale and spinach
A study published in the Journal of Nutrition found that eating avocado or avocado oil with carotenoid-rich foods (like fruits and vegetables) can significantly increase the absorption of carotenoids, which are converted into vitamin A in the body. This showed that eating avocados can enhance the absorption of antioxidants from other foods.
However, it’s important to note that consuming more fat doesn’t necessarily mean you’ll absorb more of these nutrients; there’s a limit to how much your body can absorb at any one time.
Avocado Overload: How Too Much Good Fat Can Turn Bad
Is it OK to eat large amounts of avocados despite their benefits?
1 – Weight Loss
From a nutritionist’s perspective, just because avocados have many benefits doesn’t mean you can eat them in unlimited quantities. While avocados are a nutrient-dense fruit rich in healthy fats, fiber, vitamins, and minerals, they are still relatively high in calories. A medium-sized avocado contains approximately 200-300 calories and around 20 grams of fat. If you consume large quantities of avocados, it could result in excessive calorie and fat intake, leading to weight gain and hindering weight loss efforts.
2 – Digestive Problem
Additionally, avocados are high in fiber. Therefore, people with digestive issues should refrain from consuming excessive amounts of avocado. It may cause bloating, gas, and even diarrhea. Therefore, it is recommended to gradually increase avocado intake based on individual tolerance to avoid excessive fiber intake.
Mastering Avocado Selection: A Guide to Picking the Perfect One
Maybe someone is new to avocados, so let me share some tips on how to choose a ripe avocado. The perfect way to pick an avocado is by assessing its color and firmness. Let’s explore more below:
Avocado is not ripe
DAYS TO RIPE: 4-5 Days
When an avocado is unripe, it will have a bright green color and a firm texture when you touch it. At this stage, it will take about 4 to 5 days to ripen. So, if you’re shopping for a week, this is the ideal option for you!
RIPENING HACK! Enhance the ripening of avocados by combining them with an apple or banana inside a brown paper bag.
Halfway there, be patience!
DAYS TO RIPE: 1-2 Days
At the midway point of the ripening process, fresh avocados are changing color. The ripeness of avocados can be tested by a firmness test. It might start to give gentle pressure, but it’s still not firm yet. If you try to use an avocado at this stage, the seed will be difficult to remove, and the flesh of the avocado will be difficult to prepare or mash. You’ll want to wait another one or two days and leave it out at room temperature until it’s ripe.
Ripe, ready-to-eat!
DAYS TO RIPE: It’s the day!
Ripe avocados will have a darker skin color and feel soft when gently pressed. Avocados at this stage are perfect for immediate consumption.
To extend the shelf life of a ripe avocado by 1-2 days, store it in the refrigerator!
Oh no, it’s over ripe
At this point, avocados have passed their prime. It may show noticeable indentations and have darker yellow or brownish flesh the inside of the fruit. Spoiled, overripe avocados will have a sour smell, as well as a rancid aroma and chemical flavor. They may have bacterial spoilage and should be discarded.
Avocados that are just a bit overripe can still be used by adding them as an ingredient to scrambled eggs or adding them to your bread/sourdough for rich, moist sandwiches!
Healthy and Delicious: 5 Must – Try Avocado Recipes from Nutritionist
Avocado Toast
Mashed the avocado and spread on toasted bread and top with options like sliced tomatoes, poached eggs, or a sprinkle of chili flakes.
Classic Guacamole
Mash ripe avocados with lime juice, diced tomatoes, red onion, cilantro, garlic, and season with salt and pepper. Pairing it with some tortilla chips will be considered a satisfying snack.
Avocado Smoothie
Blend ripe avocado with a frozen banana, spinach or kale, almond milk, and a scoop of protein powder for a nutritious and creamy smoothie.
California Sushi
Roll tight the sushi rice, avocado,crab and cucumber on the sushi mat and slice.
Avocado Salad
Combine diced avocados with mixed greens, cherry tomatoes, cucumber, red onion, and your choice of protein, like grilled chicken or shrimp. Dress with a lemon or lime vinaigrette.
FAQs
Can a baby eat avocado?
The answer is a big yes! Avocado is suitable for babies (around 6 months, they incorporate solid foods into their diet) due to its smooth and creamy texture and nutrient-dense. When introducing avocado to your baby, start with small amounts to observe any signs of allergies or digestive issues. Thus, ensure that the avocados are ripe and suitable for your baby to eat and swallow comfortably. You can puree or smash the avocado for them.
How many avocados can I take?
There is no specific recommendation for how many avocados to consume in a day, as it varies based on individual calorie requirements, health goals, and preferences. As an avocado contains around 250 – 300 calories, if people wish to lose weight, they may need to control the portion size to avoid excess calories from avocados. If you are confused or need further clarification about it , please don’t hesitate to ask healthcare professionals for advice.
Is it the same to eat avocado and drink avocado juice?
They might be slightly different, as the juicing process lowers the fiber content. Therefore, the fiber content of a whole avocado will be higher. Secondly, drinking juice might not be as filling as eating a whole avocado. The fiber and healthy fats in the whole avocado contribute to a sense of fullness and satisfaction, which is lesser in avocado juice. Try not to add additional ingredients (sweeteners/syrup) when making avocado juices.
Overall, avocados are a good source of healthy fat. Avocados provide many health benefits. You can incorporate it into your daily diet, but take it in moderation.
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