Nutrition Stats
Serving Size: 1/2 avocado
- 114 calories
- 6g carbohydrates
- 1g protein
- 10.5g total fat (16% DV)
- 1g saturated fat
- 5g fiber
- 0g sugar
- 345mg potassium (10% DV)
- 20mg magnesium (5% DV)
- 6mg vitamin C (10% DV)
- 0.2mg vitamin B6 (10% DV)
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Health Benefits of Avocados
All
of the unsaturated fats, fiber, and phytochemicals (biologically active
components of plants) in avocados work a lot of magic. Eating them can:
- Lower LDL cholesterol: The unsaturated fats can get "bad" cholesterol in check.
- Help your heart: The fats and fiber reduce your risk of cardiovascular disease.
- Promote eye, skin, and bone health: Phytochemicals like carotenoids and phytosterols reduce oxidative and inflammatory stress.
Now that you've got the deets, here are the top questions nutritionists get about avocados, answered:
Are avocados fattening?
Avocados
are rich in mono- and poly-unsaturated fats, the kind that actually
reduces your risk of heart disease and stroke. Clinical trials have
consistently found that eating avocado can lower your LDL cholesterol and improve lipid and lipoprotein profiles.
Will they make you gain weight?
[post_ads]Studies have shown that moderate consumption of avocados and other healthy fats can actually promote weight loss
through its effect on satiety. The water content and dietary fiber help
you feel full, meaning you're less likely you are to overeat throughout
the rest of the day. Try integrating them into a DASH (Dietary
Approaches to Stop Hypertension) or Mediterranean-style eating plan if you're looking to lose or maintain weight.
How much can I eat and what should I eat them with?
As
with most foods, it's important not to go overboard. We recommend
keeping serving sizes to 1/4 to 1/2 an avocado per meal or snack, and
having no more than one whole avocado per day. There are unique ways to
eat them, too! Try these five favorite suggestions:
- Put avocado in your salad to make it more filling
- Substitute it for mayo in tuna or egg salad sandwiches
- Make "creamy" pasta sauces (such as avocado pesto)
- Indulge in avocado chocolate mousse
- Blend an avocado smoothie
Should you eat the pit?
You
may have heard that you should eat the seed of an avocado because it
contains beneficial antioxidants and fiber. However, the California Avocado Commission does not recommend
eating the pit. While preliminary studies have shown that the avocado
seed does contain various. phytochemicals, studies have only looked at
their functional properties in rats, in vitro, or topically. No studies
have examined the effects (or safety) of eating the entire pit for
humans.
