1. Avocados Have the Good Fat
One half of a California avocado has about 10 grams of fat, much more than most fruits and vegetables. The good news is that most of the fat is monounsaturated fat. Monounsaturated fat and polyunsaturated fat are called healthy fats because diets high in these fats are linked to many health benefits, such as reducing the risk of heart disease. For the healthiest diet, replace foods high in saturated fats (butter, high fat meats and cheese) with foods high in unsaturated fats (avocados, vegetable oils, most nuts and seeds). One half of a California avocado has almost 7 grams of monounsaturated fat and only 1.5 grams of saturated fat. The rest, about 1 gram, is polyunsaturated fat. The ratio of unsaturated fat to saturated fat in the avocado is similar to olive oil.
2. Surprising Fiber Source
The creamy avocado might be the last place you'd expect to find fiber. While most plant foods contain some fiber, avocados go above and beyond. One half of a California avocado contains 4.5 grams of fiber. For most adults, that is 10 percent to 20 percent of the daily goal.
3. Avocados Count as a Green Fruit
Eating lots of fruits and vegetables is one of the most trusted ways to achieve optimal health. Most adults are advised to eat around four to six cups of a variety of fruits and vegetables each day. One way to get a variety is to choose different colors of fruits and vegetables. Plant pigments give produce their color and possibly contribute some of their health benefits. As you keep track of your fruit and vegetable intake, don't forget to count the avocado as a green fruit. One half of a California avocado equals a one half-cup serving of fruit. Avocados are a nutrient-dense fruit, so even if you don't eat that much, you'll still get the health benefits of the fiber and nutrients found in the avocado. Avocados are a good source of vitamin C, vitamin K, vitamin B6, folate and potassium.
4. Beyond Nutrients
Compounds in fruits and vegetables other than fiber, vitamins and minerals may be part of the reason why eating more produce is so healthy. Phytonutrients, such as carotenoids, flavonoids and sterols found in plant foods, are being studied for their role in human health. Which phytonutrients will you get from an avocado? Many carotenoids, including lutein, are in the avocado. Lutein is an antioxidant and may help prevent damage to the eyes as we age. Sterol compounds are also found naturally in avocados. Sterols can help maintain healthy blood lipid levels.
5. A Smart Stand-In
Because of their fat content, avocados can be used in place of other high fat foods. The healthy choice is to substitute avocados for foods that are high saturated fat. For instance, use mashed avocado as a bread spread instead of butter or margarine. Replace the cheese on your daily sandwich with avocado slices. Or, sprinkle avocado pieces on your salad instead of cheese or bacon bits.
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