I absolutely love avocados–love them!–but have always had an apparently misguided belief that eating avocados would make me gain tons of weight. Kind of counterproductive when you’re trying to lose a pound or two … or so. Turns out, avocados aren’t bad for those of us with weight loss goals. In fact, according to Dr. Frank Lipman, avocados are one of nature’s little miracle foods that he thinks we should enjoy several times a week. Avocados can do so much to help keep you well from head to toe, they’re simply too good to pass up. Who am I to disagree?
Here are a few thoughts from Dr. Lipman on why you need to get to know them better — and eat them more often:
1. Avocados won’t make you fat!
The heyday of food-fat-phobia is over. If you’re still avoiding avocados because of some misguided, left-over-from-the-80’s belief that avocados will make you fat, you’re barking up the wrong tree. You’re also missing out on an excellent source of monounsaturated fat – the good fat also found in olive oil – that helps boost heart health.
What’s more, those good fat and fiber-rich avocados can also help curb hunger. Studies indicate that meals which include avocado tend to increase feelings of satiety for longer than those without, so consider adding a few avocado slices to your daily diet to help tame between-meal munchies.
2. An avocado is a creamy, delicious, nutrient-bomb.
As with many superfoods, it’s what’s inside that counts, and avocados are a nutritional goldmine. What’s inside? In addition to “good” monounsaturated fat, avocados pack plenty of health-boosting nutrients to help your body thrive. Underneath the tough green exterior lies over 14 minerals; protein, complete, with all 18 essential amino acids; soluble fiber, to trap excess cholesterol and send it out of the system; phytosterols; polyphenols; carotenoids; omega 3s; vitamins B-complex, C, E and K, to name a few.
3. They do amazing things for your long-term health.
OK, so avocados are packed with nutrition, but what does it all mean in practical terms? It means a belly that feels fuller longer; a brain that’s being well-supplied with the nutrients needed to function optimally now and down the road; and a body that’s receiving the nutrition it needs to help protect it from heart disease, diabetes, cancer, degenerative eye and brain diseases.
What’s more, all those nutrients, good fats and fiber in avocados can help naturally lower LDL and raise your good HDL cholesterol, help regulate blood sugar and tamp down inflammation throughout the body and brain. With benefits like these, it’s easy to see why it’s called a superfood.
4. Avocados play well with others.
With their distinct fresh green flavor and creamy (dairy-free!) texture, avocados play well with lots of the other foods on your plate. What’s truly remarkable though is that the research indicates that avocados can help with the absorption of carotinoids, the compounds found in orange and red fruits and veggies that can help protect against cancer. So while they may seem a bit indulgent, avocados could turn out to be lifesavers. Here few ways to dig in:
- Add a quarter of an “avo” to your morning shake – or try my Chocolate Avocado smoothie.
- Enjoy an avocado half as a nutritious side dish with your morning eggs instead of potatoes or toast.
- Spread a few avo slices on toasted paleo bread for a quick pre-workout or mid-day snack.
- Add a half an avo to your lunchtime salad to keep you full till dinner — and hold the mayo!
- Add as a delicious “mix-in” for quinoa, beans or wild rice.
- Top hot or cold soups with chunks of avo to add fiber and “super-size” the nutrients in your bowl.
- Blend with lemon juice, water, vinegar, spices and whip into a nutritious creamy salad dressing or blend in a touch more liquid and drizzle the zesty sauce over chicken and fish dishes.
- Top burgers, egg dishes, chicken or fish with avo slices, or mash into guacamole.
- Blend up your own super-nutritious home-made baby food by combining avocado with fruits and veggies to get little ones off to a healthy start.
5. Treat them right and they’ll return the favor.
At times it can be tricky to find an avocado that’s ready to eat with tonight’s dinner, so a little advance planning is necessary. True avo aficionados recommend buying a few firm ones at a time and then strategically staggering the ripening process so the avocados are ready when you are – and don’t all turn ripe at the same moment.
To expedite ripening, AvocadoCentral.com suggests sealing one or two avocados at a time into a brown paper bag, along with an apple or banana. Over the course of 2 to 3 days, the brown-bagged fruit will release gasses, which will aid the ripening process. Remove the ripe-and-ready-to-eat avo, replace with a firm unripe one, reseal the bag, and repeat!
- Buying avocados? The good news is that conventionally grown avos make the Environmental Working Group’s Clean 15 List, meaning they’re relatively free of pesticides, and are OK to eat as an alternative to organic versions.
- Cut into your avocado before it’s fully ripened? Spritz the exposed fruit with lemon juice, cover or wrap tightly and let it ripen in the fridge for a day or two. If that’s not enough, salvage the fruit, cut into chunks and add to your next smoothie.
- How you cut and peel your avo matters more than you might think. To do it right, wash the outer skin and pat dry. Cut in half lengthwise. Pop out the seed with a spoon or tap a knife across the top of the seed to slightly imbed it and twist (but be careful not to hit your fingers). Instead of scooping out the fruit, peel skin off gently with your fingers to get the maximum nutritional bang for your buck. Turns out, the dark green fruit closest to the skin is the most nutritious.
- Need more tips and how-to’s on just about everything avocado? Take a look at AvocadoCentral.com.