Why is avocado good for you?

 Avocados may have a range of health benefits, including improving digestion, decreasing the risk of depression, and protecting against cancer.

Also known as an alligator pear or butter fruit, avocados are actually a type of berry. They grow in warm climates.

Avocados provide a substantial amount of monounsaturated fatty acids and are rich in manyTrusted Source vitamins and minerals. Incorporating them into a varied, healthy diet can provide a number of benefits.

Below, we take an in-depth look at the nutritional makeup of avocados, 12 ways that they may benefit our health, and some risks to consider.

Benefits

A diet that contains a variety of fruits and vegetables can provide numerous health benefitsTrusted Source. It may, for example, reduce the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and weight moderation.

Here are 12 reasons why avocados can contribute to a healthy diet:

1. Rich in nutrients

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids.

Avocados contain high levels of healthy, beneficial fats, which can help a person feel fullerTrusted Source between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.

Roughly half an avocado, or 100 grams (g), containsTrusted Source:

• 160 calories
• 14.7 g of fat
• 8.5 g of carbohydrates
• 6.7 g of fiber
• less than 1 g of sugar

Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and even helps supportTrusted Source the immune system.

2. Healthy for the heart

In every 100 g of avocado there are 76 milligramsTrusted Source of a natural plant sterol called beta sitosterol. Regularly consuming beta sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health.

3. Great for vision

Avocados contain lutein and zeaxanthinTrusted Source, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light.

The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration.

4. May help prevent osteoporosis

Half an avocado provides approximately 18%Trusted Source of the daily value of vitamin K.

This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.

5. Components may prevent cancer

Studies have not yet assessed a direct link between avocado consumption and a reduction in cancer risk. However, avocados do contain compounds that may help prevent the onset of some cancers.

ResearchTrusted Source has associated an optimal intake of folate with a reduced risk of developing colon, stomach, pancreatic, and cervical cancers. However, the mechanism behind this association remains unclear. Half of an avocado contains roughly 59 mcgTrusted Source of folate, 15% of the daily value.

Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties. StudiesTrusted Source have shown that carotenoids, specifically, may protect against cancer progression.

A 2013 reviewTrusted Source highlighted the potential benefits of avocado consumption in relation to breast, oral, and throat cancers. However, these associations are typically the result of test tube studies, not controlled human trials. Further research is necessary to confirm these associations.

6. Supporting fetal health

Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. Consume at least 600 micrograms (mcg)Trusted Source of folate per day when pregnant. One avocado may contain as much as 160 mcgTrusted Source.

Avocados also contain fatty acids that are integralTrusted Source to a healthy diet and fetal development.

7. Reducing depression risk

Avocados are a good source of folateTrusted Source, which plays an important role in overall dietary health. Studies have also found links between low folate levels and depression.

Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Reviews of past researchTrusted Source have linked excess homocysteine with cognitive dysfunction, depression, and the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

8. Improving digestion

Avocados are high in fiber, containing approximately 6–7 gTrusted Source per half fruit.

Eating foods with natural fiber can help prevent constipation, maintain digestive tract health, and lower the risk of colon cancer.

9. Natural detoxification

Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool.

StudiesTrusted Source have shown that dietary fiber also promotes good gut health and microbial diversity. This helps the body maintain a healthy bacterial balance. This can reduce inflammation and aggravation of the digestive tract.

10. Osteoarthritis relief

Avocados, soy, and some other plant foods contain saponins. These substances may have a positive effect on knee and hip osteoarthritis symptoms. However, researchers have not yet confirmed the long-term effects of saponins in people with osteoarthritis.

11. Antimicrobial action

Avocados and avocado oil contain substances that have antimicrobial properties. Research shows that avocado seed extracts can help defend the body against both Streptococcus agalactiae and Staphylococcus aureus infections, for example.

12. Protection from chronic disease

The monounsaturated fatty acids in avocados may be beneficial in preventing chronic conditions, such as cardiovascular disease.

Meanwhile, researchTrusted Source suggests that an optimal intake of fiber may reduce the risk of stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases, and avocados are rich in fiber.

The right fiber intake can also lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for people with obesity.

Ripeness, recipes, and other uses

A person can incorporate avocados into their diet in a variety of ways. Soft avocados, for example, make delicious guacamole, while firmer avocados are great for slicing and adding to a salad or sandwich.

To tell how ripe an avocado is, gently press the skin. If the skin is completely firm, the avocado needs to ripen further. If the skin gives way to pressure, the avocado is ready to eat.

People can use avocados in many other forms, such as an oil for cooking or moisturizing the skin or hair. Check product information before making a purchase, to avoid misuse.

Risks

A person’s overall diet is key in achieving good health and preventing illness. For this reason, it is better to focus on having a diet with plenty of variety than to concentrate on the benefits of individual foods.

There is little risk in eating avocados in moderation. But as with all foods, overdoing it can lead to unwanted outcomes. For example, avocado has a high fat contentTrusted Source, so adding too many to the diet might lead to unintended weight gain.

Avocados also contain vitamin K, which can affect how blood thinners work.

It is important for people taking blood thinners, such as warfarin (Coumadin), to keep their vitamin K levels constant. For this reason, it is not a good idea to suddenly eat more or fewer foods containing vitamin K, which plays an important role in blood clotting.

Avocado is a high-fat food, but it appears as a healthful addition in various diet plans. Is it safe for people with diabetes to eat avocado?

It seems that avocados are not only safe for people with diabetes, but they may be beneficial.

Research shows that avocados can help people manage their diabetes and improve their overall well-being in many ways.

Diet and diabetes

A healthful diet is critical for everyone, including people with diabetes. When a person has diabetes, the foods they eat each day can impact how they feel and how well they control their condition.

In general, people with diabetes should eat foods that help control blood sugar levels and that offer health benefits such lowering blood pressure and cholesterol.

This is one of the best ways to keep diabetes under control, avoid complications, and lead the healthiest life possible.

Avocados and blood sugar levels

Blood sugar control is critical for people who have diabetes.

A physician or dietitian may advise patients to choose foods that are lower in carbohydrates and sugar. They may also recommend foods that help control blood sugar spikes. An avocado meets both of these requirements.

According to the United States Department of AgricultureTrusted Source (USDA), one cup of avocado cubes weighing 150 grams (g) contains:

• 12.79 g of carbohydrates
• less than 1 g of sugar
• 10.1 g of fiber
• 22 g of fat, of which nearly 19 g is unsaturated fat
• 240 calories

For comparison:

• 150 g of raw apple containsTrusted Source 19.4 g of carbohydrate, of which 15.6 g is sugar
• 150 g of raw banana containsTrusted Source 34.26 g, of which 18.34 g is sugar

With so few carbohydrates, a high fiber content, and healthful fat, people with diabetes can enjoy an avocado in moderation without the stress of raising their blood sugar levels.

Pairing an avocado with other foods may help reduce blood sugar spikes too. Its fat and fiber content takes longer to digest and slows the absorption of other carbohydrates at the same time.

Daily limit of avocado

Before people make any significant changes to their diet, they should talk with their physician or dietitian. One of the things to consider is total calorie intake.

A 150-gram cup-sized serving of avocado contains 240 calories, but this is quite a large serving.

People who are watching their calories in order to maintain or lose weight can still add avocado to their diet.

They can do this by switching a serving of avocado for something else with a similar amount of calories like cheese, or mayonnaise. Avocado can also replace butter on toast.

The American Diabetes Association (ADA) say it is not only the amount of fat that is important, but the type.

People should limit their intake of unhealthful fats, including saturated fats and trans fats. These are often present in fatty meats, fried foods, processed, and restaurant foods.

The ADA encourage people with diabetes to consider adding avocado into their diets, due to its healthy fats.

Avocados and heart health

Avocados are rich in fat and calories, but this is not a reason for people with diabetes to avoid them.

The fats in avocados are mostly monounsaturated fatty acids (MUFAs). Studies have shown that these can help raise “good” HDL cholesterol.

MUFAs can also lower levels of “bad” LDL cholesterol and fats called triglycerides, and they can reduce blood pressure.

Having healthy cholesterol, triglyceride, and blood pressure levels can reduce the risk of heart disease and stroke, according to the National Institute of Diabetes and Digestive and Kidney DiseasesTrusted Source (NIDDK).

People with diabetes are twice as likelyTrusted Source to have heart disease and stroke as someone without diabetes, according to the NIDDK. More importantly, heart disease and stroke are the leading causes of death among people with diabetes.

There may be one more reason why MUFAs can help people who are living with diabetes. A studyTrusted Source published in the Journal of the American College of Nutrition (JACN) suggests that they may help control blood sugar and insulin levels.

The researchers found this was especially true when replacing some carbohydrates in the diet with MUFAs. So, besides being naturally low in sugar and carbohydrates, an avocado’s healthy fats can help lower blood sugar levels even more.

Fiber, blood sugar levels, and feeling full

One cup of avocado cubes contains just over 10 g of fiber.

The 2015-2020 Dietary Guidelines for Americans recommendTrusted Source that, between the ages of 19 and 50 years:

• Men should consume between 30.8 and 33.6 g of fiber per day.
• Women need between 25.2 and 28 g of fiber each day.

Fiber is an important part of a healthful diet, because it improves digestive health and keeps the bowels regular. It is particularly helpful for people with diabetes, because it helps improve blood sugar levels.

Fiber and blood sugar

In February 2012, a review of studies in the Journal of the American Board of Family Medicine (JABFM) suggested that fiber could lower fasting blood sugar levels and hemoglobin A1C levels in people with diabetes.

The A1C test is a blood test. It can give informationTrusted Source about a person’s average blood sugar levels during the previous 3 months.

Fiber and cholesterol

Back in 1999, a studyTrusted Source in the American Journal for Clinical Nutrition concluded that soluble fiber, which is present in avocados, may also improve cholesterol levels. The American Heart Association (AHA)Trusted Source note that soluble fiber can “modestly” reduce levels of “bad” LDL cholesterol.

Other studiesTrusted Source have continued to provide evidence that fiber can help reduce cardiovascular disease.

This is another way this fruit may help reduce the risk of heart disease.

Fiber and fullness

Avocados may also help people feel fuller for longer, known as satiety.

This can help people control their calorie intake without feeling hungry. A studyTrusted Source in the Nutrition Journal found that eating half of an avocado with lunch increased levels of feeling full up to 5 hours later.

Choosing and using avocados

Avocados offer a buttery yet versatile flavor. They are a tasty addition to a variety of salads, sandwiches, and sweet and savory dishes.

Avocados do not need cooking. It is best to eat them when they are ripe. A ripe avocado will be dark in color and will feel slightly soft when squeezed gently.

If an avocado is firm and green in color, leave it to ripen for a few days. Avocados ripen off the tree, and avocados in stores often need some time to reach their ideal ripeness.

The following tip is another way of telling if an avocado is ripe or not:

• Try to remove the stem.
• If it does not come off easily, it is not yet ripe.
• If it removes easily and the skin underneath is green, the avocado is ripe.
• If it removes easily and the skin underneath is brown, the avocado may be overripe. It may have brown spots inside or a texture that is too soft.

Breakfast ideas

Avocado on toast: Spread 1 to 2 teaspoons of avocado on whole grain toast instead of butter. Adding a dash of black pepper and garlic, a tomato slice, or some fresh salsa can give it extra flavor. Combine it with favorite vegetables and seasonings.

Baked avocado egg: Slice the avocado in half and remove the pit. Crack an egg, place it in the avocado half, and bake for 15-20 minutes at 425°F. Top with diced tomatoes, salsa, peppers, or other vegetables.

Source - Medical News Today