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 avocados one of the worlds most extraordinary super foods – 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 in Mediterranean climates, and due to the recent explosion of information on their health benefits are now popular worldwide. Yes avocados are everywhere, and seen on pretty much every healthy plate of Instagram food on the internet.

 

ARE AVOCADOS GOOD FOR YOU?

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

There are many more fantastic reasons to add avocados to your diet, and so without further ado let’s dive in… and prepare be converted!

 

1. SUGAR CONTROL

This is one of the main and very important benefits of avocado and I will explain why. Just a 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. 

Low GI Avocado Smoothie

This is a BIG DEAL in terms of fat loss and keeping weight under control, as low GI foods cause much less of an insulin spike than the high GI foods that would ordinarily promote fat storage.

To find out and understand exactly what low GI foods are, and how to eat the low GI way that is SO important to health please visit my page Low Glycemic Foods. This page will give you a list of the best foods for blood sugar and weight control.

 

2. CONTROLS DIABETES

For pretty much the same reasons above, the low GI and satiating effects of an avocado help to keep blood sugars stable for hours. For best results I would 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.

Luckily, because avocados are just so versatile they can 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

Avocados are a great fat burner

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 may help protect against many cancers.

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

 

4. HEALTHY FATS

Avocados contain heart healthy monounsaturated fats: the same that are found in olive oil. These fats are great 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.

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

 

5. VISION

Avocados are good for the eyes

 

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

 

6. HELPS PREVENT OSTEOPOROSIS

There is roughly 25% of our daily vitamin K needs in an avocado, along with Calcium and vitamin D. Vitamin K is important for healthy bones as it increases calcium absorption and decreases calcium excretion.

 

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.

Avocados may also play a role in anti-cancer treatment, as some research suggest that the phytochemicals found in avocados can help inhibit the growth of cancerous and precancerous cells. Not only that, but these same phytochemicals may encourage proliferation of lymphocytes, which are the immune system cells that help protect us from disease and illnesse.

 

8. EASES DEPRESSION AND ANXIETY

Avocados EFA's feed the brainFolate, 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.

On top of that excess homocystein can interfere with serotonin, dopamine and norepinephrine: all of which help regulate mood, sleep and appetite.

 

Omega 3 Fatty Acids Feed the Brain

As avocado’s contain high levels of omega 3 fatty acids AND help control blood sugar, it goes without saying that this gives them a double whammy of protection against depression and anxiety.

Omega 3’s feed the brain, which will help alleviate depression and anxiety – and keeping blood sugars stable goes a long way (if not all the way) in helping to control, especially,  anxiety and panic attacks.

 

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 gives it yet another fat burning edge. It comes in at 9 grams per 100 grams AND will fill you up. For more low carb foods to help you lose or maintain weight please read this ‘Low Carb Plant Food List’.

 

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

Calories 100

Fat 15 grams

Carbohydrates 9 grams

Fiber 7 grams

protein 2 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 nutrients. Some people even eat the pip by chopping it and adding it into smoothies as this is also nutrient dense and high in fiber. It does have a slight bitter taste, but is worth trying out for yourself.

 

IN CONCLUSION:

Halved AvocadoAs 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 ten fold, helping you to become the healthiest you ever!

 

For help on clearing out your cupboards and easing yourself effortlessly into a healthy way of living, please read my post 10 easy steps to eating clean, where you’ll find great advice about transitioning to a healthy eating lifestyle from my years of experience in doing this for myself.

 

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Categories: PLANT BASED DIET

Stefanie Taylor

I have studied nutrition for many years, and have since discovered that a plant based diet has been the most beneficial to my health and body. I have more energy and zest for life than I have ever had and this website is dedicated to helping others who wish to know more, and start out on this lifestyle.

18 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.

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