The Almighty Avocado

When I was growing up, I disliked anything green, and that included avocados. I got a little older, made my peace with vegetables, but then the low-fat craze hit in the 90s and avocado became an enemy. It wasn't until that fateful day when I decided to try some guacamole that my aversion to the avocado subsided (who could resist 'em in guacamole form).

 
However, there's a lot more to this little guy, besides being a tasty topping for torilla chips. Here's what the avocado can do for your diet:
 

• About 75% of an avocado's calories come from fat, but most of it is monounsaturated fat (35g to be exact, 5g is saturated). This means you're getting the good kind of fat. Research clearly indicates diets high in monounsaturated fat are more beneficial for weight control because monounsaturated fat exerts beneficial effects on how your body uses blood sugar.  Avocados have always received a bad rap when it comes to weight loss and blood sugar metabolism. Avocado contains a unique weight loss friendly carbohydrate called mannoheptulose a rare sugar found mostly in avocados.  This rare sugar can help diabetics to lower insulin secretion, thus which can help aid in weight loss.

• Packing 60% more potassium than bananas, avocados are also rich in vitamins B, E and K.vitamin E and K. Because avocados are so rich in vitamin E, researchers credit the fruits unique other nutrient combo of folate and vitamin C to kill or stop the growth of precancerous cells that lead to oral cancer and may have similar effect on other cancers.

• They have the highest fiber content of any fruit  (almost 7g!) including 75% insoluble and 25% soluble fiber (Which, if you read Jill's blog on the "F"bomb, can help you out with digestion and weight loss).

• Avocados can protect your vision as they are also rich in lutein and zeaxanthin, antioxidants found in the retina that keep eyes healthy.  They also may prevent age-related problems like cataracts and macular degeneration. 

• A little lackluster in the bedroom? Historically avocados had a long-standing stigma as a sexual stimulant and is known by the Aztecs as the "fertility fruit."  Due to their high monounsaturated fat content and vitamin B6, both are needed to keep energy and libido up. 

• High avocado intake has been shown to have an effect on blood serum cholesterol levels.  This study found after a seven day diet rich in avocados, hypercholesterolemia patients showed a 17% decrease in total serum cholesterol levels. These subjects also showed a 22% decrease in both LDL (bad cholesterol) and triglyceride levels and 11% increase in HDL (good cholesterol) levels. 

• A study done from The Ohio State University found people absorbed 4.5 more times lycopene, which has been linked to protection against prostate cancer, and 2.5 times more beta-carotene, which, along with alpha-carotene, helps protect against cancer and heart disease.  Can we say hello guacamole? 

 
So next time you make a salad or add toppings to your sandwich, ad a slice of of avocado. (Just be careful not to feed this food to your family's favorite four-legged friend, horse or bird.  The skin, pit or leaves is highly toxic according to the ASPCA).
 
Looking for new ways to add more avocado? Check out this yummy chocolate avocado cupcake recipe!
 
Stay Healthy!
 
Jasmine Jafferali, MPH, ACE-CPT
Chicago Family Health Examiner
http://www.examiner.com/x-7158-Chicago-Family-Health-Examiner
http://twitter.com/HealthyJasmine