The avocado attained its reputation as an unhealthy diet food sometime in the 1980s, when the larger dieting community banished high-fat, high-calorie foods in favor of low-fat, low-calorie foods. While an avocado's fat content is approximately 20 times that of any other fruit, according to the “Encyclopedia of Healing Foods,” it’s primarily the heart-healthy monounsaturated variety. Avocados are also excellent sources of many important health-promoting nutrients. In his 2007 book the “150 Healthiest Foods on Earth,” nutritionist Jonny Bowden notes that while the avocado has regained its standing as a healthy food choice, its reputation remains tarnished in the minds of some fat-conscious dieters.
Nutritional Profile
Avocados are excellent sources of monounsaturated fatty acids, dietary fiber, potassium, B vitamins and vitamin E. One medium-size avocado has as much potassium as three medium-size bananas, though it also has three times as many calories, too. One half of an average avocado provides 160 calories, 2 g of protein, 14.7 g of fat and 8.5 g of carbohydrates. It also contains 33 percent of the daily value for fiber and approximately 20 percent each of the daily values of potassium, folate, and vitamins A, C and B6, according to “The Color Code,” a book about the health benefits of colorful foods.
Fat Content
Avocados are approximately 20 percent fat; the only fruit with a higher fat content is the olive. Most of their fat is monounsaturated, but avocados also contain a few grams each of polyunsaturated and saturated fat. A 3.5 oz. serving of California avocado contains 15.4 g of fat, of which about 9.8 g are monounsaturated, 1.8 g are polyunsaturated and 2.1 are saturated fat. According to “150 Healthiest Foods on Earth,” studies show that regular consumption of avocados can significantly reduce total blood cholesterol levels. Their unsaturated fats contain oleic and linoleic acids, which help promote healthy cholesterol levels by simultaneously lowering LDL cholesterol levels and triglycerides, and raising HDL cholesterol levels. High triglyceride and LDL cholesterol levels are associated with heart disease, while HDL cholesterol has a protective effect.
Health Benefits
Diets that include foods containing the type of fat found in avocados also have been linked to a reduced risk of cancer and diabetes, according to research published by the “Archives of Internal Medicine.” Avocados are also rich in beta-sitosterol, a natural phytosterol that’s been shown to protect the prostate and significantly lower blood cholesterol levels by blocking the absorption of cholesterol. Avocados contain the carotenoid lutein, an antioxidant also found in dark leafy greens that promotes healthy skin and protects against numerous age-related degenerative eye diseases, including macular degeneration and cataracts. Additionally, avocados don’t increase blood glucose levels.
Considerations
California’s Hass avocados have rough skins that are either black or dark green. They’re smaller than Florida avocados, which are a brighter green and have smooth, shiny skins. According to the U.S. Department of Agriculture, gram for gram, California avocados have more calories and a higher fat content than the larger Florida variety. A 3.5 oz. serving of California avocado provides 167 calories and 15.41 g of fat, while the same serving of Florida avocado contains 120 calories and only about 10 g of fat. California avocados rank higher, however, in lutein and beta-sitosterol, according to “150 Healthiest Foods on Earth,” and also provide more potassium, calcium, iron, magnesium and phosphorus than Florida avocados.
References
- “Encyclopedia of Healing Foods”; Michael Murray et al.; 2005
- “150 Healthiest Foods on Earth”; Jonny Bowden; 2007
- “The Color Code”; James Joseph et al.; 2002
- U.S. Department of Agriculture: Nutrient Data Laboratory
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