Are Avocados Good For You? - 8 Little Known Facts

We all know that avocados are creamy and delicious, but are avocados good for you? Lets take look at this wonderful fruit and discover the 8 little known facts that make them one of the worlds most extraordinary superfoods, and why you should be adding them into your diet every day.

Avocados have been eaten for as long as 15,000 years, and are actually classified as a berry with a large pip. They are grown mostly in Mediterranean climates, but due to the recent explosion of information on their health benefits are now popular worldwide. Yes, avocados are everywhere, and for good reason – they are tasty, creamy and delicious, and compliment pretty much any meal including desserts.

 

Are Avocados Good for you? 8 Little Known Facts

whole and halved avocados

I myself am an absolute avocado convert, and along with a few other of my favorite top super foods they have not only played a role in helping me kick my sugar habit, but have also helped me to shape up and lose the extra pounds that I was finding difficult to shift.

But this is just the tip of the iceberg and there are also MANY other major reasons why you should add avocados to your diet, so without further ado let’s dive in… and prepare be converted!

 

1. BLOOD SUGAR CONTROL

weight loss

This is one of the main and very important benefits of the avocado: just half with your breakfast, or morning smoothie, will not only lower the GI of your entire meal, but the fats will help keep your blood sugar stable for the REST OF THE DAY – and you satiated for hours. 

This is a BIG DEAL in terms of fat loss, and also for keeping your weight under control in general. Low GI foods such as the avocado cause much less of an insulin spike than their high GI food counterparts of which actually promote fat storage; therefore eating lots of low glycemic foods will help keep both your blood sugar stable and hence your weight under control.

 

2. CONTROLS DIABETES

guacamole and tortilla chips

For pretty much the same reasons as above, the low GI and satiating effects of an avocado help to keep your blood sugar stable for hours. For best results you should eat a few chunks of avocado with as many meals as possible, but be sure to include this in with your daily fats and calorie allowance and not an added extra on top. No matter what you’re eating you still need to burn off all the calories you put into your body if you don’t want to gain weight. You just have to be smart about the type of calories you put in if you want to feel satiated and boost fat burning.

Because avocados are just so versatile, they can also easily be added into smoothies or as a side dish to almost every meal in some way or another – not to mention what they are most famous for in the first place: GUACOMOLE

 

3. NUTRITIONAL SUPERSTAR

halved avocado

Avocados offer almost 20 vitamins and minerals including lutein, potassium, folate, B vitamins, vitamins C, E and K, beta-carotene, omega 3 fatty acids; plus an array of natural plant phytochemicals, all of which can help protect you against many forms of cancer – alongside a healthy diet of course.

The wonderful avocado is also low sugar and high in fiber (about 6-7 grams per average sized fruit). Fiber is important for the proper function of the digestive system, and also for healthy bowels; plus it helps lower bad cholesterol, maintains healthy blood sugar levels, and aids in weight control and weight loss.

 

4. HEALTHY FATS

olive oil in glass bowl

Avocados contain heart healthy monounsaturated fats; the same that are found in olive oil. These fantastic fats should be eaten daily for the relief of rheumatoid arthritis, reducing stomach fat, lowering your chances of heart disease and stroke, reducing cholesterol, and decreasing your risk of breast cancer.

The avocado’s fats offer specific protection against high cholesterol due to their plant sterol bet-sitosterol, and contain 38 milligrams per 50 grams of fruit!

 

5. VISION

Avocados contain the phytochemicals zeaxanthin and lutein, both of which offer antioxidant protection in the tissue of the eyes, thus helping to protect them against damage (especially damage from ultra-violet light).

 

6. HELPS PREVENT OSTEOPOROSIS

inflamed joints

There is roughly 25% of your daily vitamin K needs in an avocado; along with good amounts of calcium and vitamin D. Vitamin K is important for healthy bones as it increases calcium absorption and decreases calcium excretion, and it’s helpful when nutrients that go hand in hand are both in the same food like they do in the avocado. This you will find happens a lot in nature, and is the reason why some foods are just perfect as they are – our mother earth made them just right for us.

 

7. ANTI CANCER

A good folate intake (which avocados are rich in) has been shown to protect against some cancers including stomach, colon, cervical, and pancreatic.

cancer cells and tumours

Avocados may also play a role in anti-cancer treatments, and some research suggests that the phytochemicals they contain can help inhibit the growth of cancerous and precancerous cells. These same phytochemicals may also encourage proliferation of lymphocytes, which are your immune system cells that help protect you from disease and illness, making them a great immune booster too.

 

8. EASES DEPRESSION AND ANXIETY

Folate, and high folate foods such as avocados, decrease the risk of and help ease the symptoms associated with depression and anxiety. Folate helps prevent homocystein build up which can impair the body’s ability to deliver essential nutrients to the brain.

Excess homocystein can interfere with serotonin, dopamine, and norepinephrine, all of which help regulate mood, sleep and appetite. So moral of the story – be sure to get your folate rich foods in if you want to feel calm and happy.

 

Omega 3 Fatty Acids Feed the Brain:

rain cloud, depression

As avocados contain high levels of omega 3 fatty acids, AND help to control blood sugar, it goes without saying that this gives them a double whammy of protective nutrients against depression and anxiety.

Omega 3’s feed the brain, which in turn will help alleviate depression and anxiety. And keeping blood sugar stable goes a long way (if not all the way) in helping to control anxiety, especially panic attacks. You can also get high levels of omega 3’s from oily fish and omega 3 supplements. 

If you’re suffering from severe depression, then as well as needing a high dose of omega 3 fatty acids from a good supplement, you will also need to be doing these other depression busting tips for maximum results. Remember, depression can be a serious illness and the sooner you take steps to help yourself the better the results will be. 

 

9. LOW CARBOHYDRATE

As if all these super benefits weren’t enough, the avocado is also an awesome addition to a low carb diet, which in turn gives it yet another fat burning edge. It comes in at 9 grams of carbohydrate per 100 grams, and it will really fill you up so be sure to incorporate it into your diet every day.

kettlebell class

For more low carbohydrate, fat burning foods that will help you to lose or maintain weight please read this low carb plant food list and swap some of your regular foods for the lower carb ones. Doing this will really help you to burn belly fat specifically, especially alongside a high protein diet AND a regular exercise plan. Do all these 3 things for best results.

 

Avocado Nutritional Facts per 100 grams (or 1 medium avocado):-

  • calories – 100
  • Fat – 15 grams
  • Carbohydrates – 9 grams
  • Fiber – 7 grams
  • Protein – 3 grams
  • Sugar – 0.7 grams
  • Potassium – 485 mg
  • Sodium – 7 mg

 

TOP TIP

Always scrape every last bit of the avocado flesh away from the skin as this is the part highest in all those powerful nutrients. Some people even eat the pip by chopping it and adding it into smoothies as it is also nutrient dense and high in fiber, but it does have a slight bitter taste which you may want to try out and test for yourself.

 

IN CONCLUSION:

avocado on toast

As you can see, adding avocado to your diet every day can have amazing health benefits, just remember to count them towards your total calorie and fat intake. Eating avocados alongside other super foods and a low GI, highly plant based diet will boost your well-being and health even further to give you even more energy and also much more protection from disease. All of these things combined (trust me on this) will help you to become the healthiest you you have ever been.

 

Thank you for reading. If you have any questions about avocados, or need some advise on how to add them into your diet then please don’t hesitate to drop me a line below and I will get back to you as soon as I can. Thanks

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Stefanie Taylor

I have studied all things nutrition for many years and it is where my absolute passion lies. I and have recently transformed my life, health, and fitness with the plant based diet, and have been truly astounded by the new level of zest and vitality I feel because of it. I am here to share this with you, and to maybe help you on your own journey to this awesome state of being. Let's make the world a healthier, happier place together :-)

20 Comments

Alysia · 07/01/2018 at 10:54 pm

Love love love this post. Coming from an Avocado junkie I feel I have to limit myself, because I could eat many. I know they’re good for me, but they are still high in fat. I didn’t know all of the health benefits from them, which makes it all the better! Thanks for the awesome pots.

Alysia

    Stefanie Taylor · 09/01/2018 at 9:42 am

    Hi Alysia, I am an avocado junkie too, so we have that in common. Yes, they are high in fat so I make sure I count them towards my total fat/calorie intake, so they don’t make me put on weight. I have half a day with my breakfast, and because they are so satiating and filling they stop me from snacking all morning. So in effect, they negate themselves in that way anyway. Fantastic! Carry on eating these little beauties until your hearts content, that’s what I say.

David Candelaria · 07/01/2018 at 11:18 pm

You see, Ive heard about increasing healthy fatty intake within your diet in order to see more muscle-gaining results, but was sort of skeptical. This article really helps me to realize that there are plenty of other benefits aside from gaining muscle. Very helpful!

    Stefanie Taylor · 08/01/2018 at 6:36 pm

    Hi David, thanks for reading, and I’m glad you can see the super benefits of avocados now. They really are a super food, in fact, one of the very best I’ve ever come across in my research, and I’ve done a lot of research in the nutrition field. So yes, get these bad boys down you every day and you will soon start to reap the rewards.

Danilo · 07/01/2018 at 11:43 pm

Thanks stefanie this was an incredible and useful reading, I’m a fan too of avocados but had no idea of the many benefits you get by eating them! Sure I’ll consume them more often!

    Stefanie Taylor · 08/01/2018 at 6:33 pm

    Hi Danilo, I’m really glad to hear you are an avocado fan like myself. Seriously, what’s not to like? Haha. I’m on at least half a day now, especially since my research for this article. It’s amazing just what food can do for us, it just takes a little knowledge. Thanks for reading.

Blanka · 08/01/2018 at 12:48 am

Thank you for this great post, I like it! I love avocado and I think I am going to love it even more from now on. It really is a “nutritional superstar” with all those vitamins and minerals. It is great to know that it helps to protect eyes from the ultra-violet light, thanks for sharing.

    Stefanie Taylor · 08/01/2018 at 6:29 pm

    Hi Blanka, glad to hear you love avocados, so do I! Yes they are fantastic and I’m eating at least half a day now and they really do fill me up for longer and help stop sugar cravings. And trust me when I say, there’s not much that has the ability to do that!

laila · 08/01/2018 at 2:07 am

Wow, that’s some powerful stuff! I knew that avocados were healthy, but didn’t know it had so many benefits.

    Stefanie Taylor · 08/01/2018 at 6:27 pm

    Hi Laila, yes even i didn’t know they were quite so healthy until I started researching for this post and I was blown away! I’m eating these every day now so it’s lucky I love them.

Ashley · 08/01/2018 at 5:57 pm

Stefanie I found all of your facts very interesting and informative. I am just wondering, do you have any suggestions for me trying to get used to eating avocados? I am afraid to try them because I am a very picky eater. I have tried making it into a puree inside a smoothie but I can’t bring myself to drink it. Can you describe the taste?

    Stefanie Taylor · 08/01/2018 at 6:23 pm

    Hi Ashley, and thanks for enjoying the article. Avocados just taste creamy really, they don’t have as strong flavour which is why they go with so many different things. My absolute favorite thing I do with avocados is to make a chocolate mousse (and this really does taste like a chocolate mousse). I whizz them up in a blender with a little melted coconut oil, some healthy sugar (maybe xylitol, maple syrup,or raw honey). Xylitol is the best as it really is sugar free, a banana (if you are using really ripe bananas then you may not need any other sugar), and some cacao powder.

    I cannot give you amounts because I kind of play it by ear until it tastes nice. If it’s too thick and wont blend you can add some milk.

    I also chop them up and put on top of a chili, it really makes a difference to the over all taste, and avocados go well with spicy foods as they help temper them down. I urge you to try them as they are so good for you!

sarah · 17/01/2018 at 11:18 am

Great article and a lot of useful information about avocado. Avocado it so so healthy to eat and we can eat it in various ways like in salad, smoothies and raw. Great Information, keep it up..

    Stefanie Taylor · 17/01/2018 at 5:08 pm

    Hi Sarah, thanks for reading, yes avocados are just awesome and I add them to everything. My favorite use for them is making a chocolate mousse with coconut oil and cocoa powder with some added natural low GI sugar. Yummy!

Scott Rosenberger · 22/01/2018 at 8:27 pm

I like avocados but am just getting started using them at home. Thanks for the great info and tips!
Scott

    Stefanie Taylor · 25/01/2018 at 12:09 pm

    Hi Scott, yes they are great and I hope you get on well incorporating them into your daily food regime. Luckily they are so versatile you can use them with most meals. I have mine in my morning protein shake and I’m full up until lunch.

aidan · 23/01/2018 at 6:58 am

I first tried avocado just over a year ago when I visited Australia. I didn’t know what to expect but was pleasantly surprised, so I can definitely recommend them!

    Stefanie Taylor · 23/01/2018 at 5:11 pm

    Hi Aidan, I remember when I tried my first avocado as a kid and that happened to be in Australia also! How bizarre. I didn’t like them back then; thought they were disgusting in fact, but they totally rock my world now, I’m eating them every breakfast and they just fill me up so much and keep my blood sugar stable for hours and hours. They really are great, which is why I spent the time to write a whole post about them ha ha.

Furkan · 28/12/2018 at 6:57 pm

I think I can get my fats from avacados. However I want to eat it after my workouts but my trainer said that it will not be good for results if I do that and he recommended I should eat it other times. What is your take on that?

    Stefanie Taylor · 28/12/2018 at 7:03 pm

    Hi Furkan, maybe your trainer is right and you should concentrate on getting your muscles refueled with carbs and protein after a workout. I would probably eat my avocado in my morning smoothie if this is the case, and if you want to make it a pre-workout smoothie then add some high carb fruits such as bananas and dates to give you fuel. Perfect! In fact, dates are a perfect training food, please refer to this post for more information

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