Avocado is one of my favorite vegetables (even though it
really is a fruit) simply because it tastes so good. Avocado is a little bit unusual
as it has a large amount of fat compared to other fruit. Because of
the relatively high fat content, avocados also contain more calories than
fruit usually do. However, the fat found in avocado comprises mostly of the healthy unsaturated kind and in fact, studies have shown that a diet rich in avocados may improve blood lipid
levels and therefore decrease the risk of heart disease. Phenolics and
phytosterols in avocado may support heart health as well (1).
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Even though avocado contains a lot of fat, studies have
shown that avocado can suppress hunger and increase satiation. Also, consuming
monounsaturated fats can reduce the
accumulation of fat around the stomach area. (1) This is significant, because abdominal fat accumulation compared to fat in say, thighs, is more dangerous to our health.
Avocado contains a small amount of carbohydrates, most of which
is dietary fiber. The amount of sugar is unusually low for being a fruit and what is more, the sugar found in avocado doesn’t
behave as normal sugar: the sugar in avocado may help regulate healthy blood
glucose levels and possibly even support weight management (1). Interesting!
Additionally, avocado contains fat soluble carotenoid
antioxidants, whose absorption into the body are conveniently helped by avocado’s
own fats (1). In a salad, avocado or avocado oil can increase the absorption of these antioxidants in the other vegetables as well.
Avocado is packed with other nutrients: carotenoids, vitamins C,
B5, B6, C and E, folate, magnesium and potassium. In addition, one cup of
peeled and sliced avocado contains a nice 9.8 grams of fiber! (2)
Avocado is great in salads, sandwiches, wraps and – my favorite
- sushi! A vegan restaurant that I frequent serves an avocado smoothie, which
is just heavenly. Also, avocado works very well in desserts, such as in
this avocado-chocolate mousse:
1 large ripe
avocado
1/4 cup
cocoa powder
1/2 cup wet
sweetener, such as maple syrup
2 tsp.
vanilla extract
1/4 tsp.
salt
2 tbsp.
water (add additional water 1 tbsp. at a time to get right consistency)
Directions: Put all ingredients into a blender or food
processor. Blend and add more water if necessary to thin the mousse out. The mousse is very sweet, so it might be a good idea to reduce the amount of sweetener a bit.
If you have a great avocado recipe, please share!
Have a great summer everyone!
Anna-Kaisa
References:
1.
Dreher, Mark, Davenport, Adrienne. “Hass Avocado
Composition and Potential Health Effects”. PubMed database. 05/02/2013. Web. http://www.ncbi.nlm.nih.gov/pubmed/23638933
cited 6/27/2013
2.
National Nutrient Database for Standard
Reference. Avocados, raw, all commercial varieties. http://ndb.nal.usda.gov/ndb/foods/show/2175
cited 6/27/2013
