What’s the benefits of avocado nutrition?
Avocado’s are bursting with healthy fats, vitamins & minerals – they are calorie dense, but can be enjoyed as part of healthy eating & one of your five food groups nutrition.
They also contain fibre, which many of us lack on a daily basis. Fibre can help in blood sugar management & cholesteral.
Interesting fact for you, Avocados are a fruit. Though we might think of them as savoury, they are classed as fruits because they contain seeds & come from the ovary of a flowering plant.
Avocado nutrition facts
About 100gms of avocado (one half) contains the following;
- 160 calories
- 14.7g fat
- 8.5gms carbs
- 6.7gms Fibre
- 0.7gms sugar
- 485mg Potassium
- 29mg Magnesium
- 10mg Vitamin C
- 7mg Sodium
- 2.1mg Vitamin E
- 21mcg Vitmamin K
- 0 Estimation for glycemic index (GI), so it’s a low GI food meaning that it has little effect on blood sugar
Health benefits of avocado nutrition
Avocados have been studied alot.
They may help with diabetes management, as their low GI rating of about zero means they won’t have any effect on blood sugar. And they can replace higher GI foods, so are a healthier choice for people with diabetes.
The fat in avocados are ‘healthy’, mainy monosaturated – these can help in lowering ‘bad cholesteral’ or LDL’s. A few studies have shown that eating avocados may improve cholesteral levels.
They may help with heart health. A study (published in the Amercian Heart Association) that tracked 110,00 people over 30 years, found that just 2 or more servings (serving is half an avocado) per week had 16% lower risk of heart disease & 21% lower risk of coronary heart disease.
Avocados may help with weight loss, when part of a healthy, balanced diet. Although they are calorie dense, the texture & taste that comes when eating them can make you feel fuller & more satisfied. The good amount of fibre in them can also make you feel more full.
Gut health – they may have a positive effect on your gut’s microbiome. In 2021, a study found that eating one avocado a day for 12 weeks improved the diversity & metabolic function of the gut mircobiome, when compared with a diet that excluded avocados.
Ways to ‘get more’ avocado nutrition
Here’s some great tips for your healthy eating
- Spread them on toast mashed or sliced – add an egg or two & make your brekkie or snack more nutritious
- Add sliced in salads, replace your mayo & add other yummy lean protein
- Fold into an omelette
- Use in place of cheese as a topping for your burger
- Stuff half with rice & beans, add your favourite seasoning like black pepper & chilli flakes
- Whiz it up, add some chopped tomato & lime or lemon juice for super speedy gucamole. Eat it with chopped up peppers or veggies.
- Mix into your protein shake or smoothie
- Make avocado ice cream
Most people view avocados as ‘superfoods’ and if you read all about them, they truely are a great choice as part of your healthy eating.
Claire x
