Cooking
Many of us in the U.S. automatically associate avocados with guacamole. The modern variations on guacamole are endless, but the preparation has been around since at least the 15th century (and probably before). We can’t talk about guacamole, or avocados in general, without talking about Mexican and Central American cuisine, where they are used liberally in sauces, dips and garnishes. The pits and leaves are also used in Mexican cuisine — especially in moles. The dried leaves are usually toasted and pulverized, and the pit grated.
Avocado pairs very well with strong flavors like citrus, alliums (like onions and garlic), chiles, chocolate, coconut, cilantro and tropical fruits like mangoes. They are primarily eaten raw, but cooked avocado dishes, like avocado friesandgrilled avocado, do pop up. (Note: Some varieties will become bitter when cooked. Hass avocados are a good choice if you plan to apply a little heat.) Avocado oil has a fairly high smoke point and is tasty drizzled on veggies and in vinaigrettes.
The fruit is incredible in desserts, too, as in vegan chocolate mousse oravocado fudge pops. In many Southeast Asian countries, including Vietnam and Indonesia, you’ll find various stripes of avocado milkshake.You can also make delicious,creamy avocado ice cream with or without dairy.
Because the fruit is high in fat, it makes a nice substitution for mayo in sandwiches. You can also make a basic avocado toast and jazz it up in all sorts of ways: a squirt of Sriracha, sliced radishes, chopped tomatoes, hard boiled egg, sesame seeds, you name it.
Pro Tip:
Avocado prep involves a teeny bit of work. A common way of pitting one involves halving the fruit and gently striking the pit with the knife blade, avocado in hand, to twist it out. However, this approach is a leading cause of knife wounds across the palm — so here is an alternative method.
Once pitted, you can peel the skin like you would an orange or scoop out the flesh with a spoon, then slice and dice any way you like. Just make sure you have a little lemon or lime juice on hand: Avocado flesh can turn an unappetizing gray-brown after exposure to the air. Sprinkling a little acid keeps the flesh nice and green.
Nutrition
Avocados are nutritional powerhouses: These fruits are loaded with healthy fats, vitamins, minerals and fiber, including Vitamins C and K, B Vitamins and potassium. They are high in fatty acids (omega-6 and -3), which are important in brain function, metabolism and bone, skin and hair growth. The fats in them may also help promote heart health. Interestingly, people with latex allergies are sometimes allergic to avocados due to cross-reactivity.
FAQs
An avocado is a bright green fruit with a large pit and dark leathery skin. It's also known as alligator pear or butter fruit. Avocados are a favorite of the produce section. They're the go-to ingredient for guacamole dips.
What does avocado do to your body? ›
Avocados are high in fat with 60 per cent of this being monounsaturated fats, which research suggests helps to protect against heart disease and lower blood pressure. They are also an excellent source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.
Is it healthy to eat avocados every day? ›
Eating avocados regularly may benefit health in several ways, including protecting against heart disease, improving overall diet quality, improving satiety, and promoting gut health. Plus, they're versatile and delicious.
What is the nutritional value of avocado? ›
Source Of. A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber, and 11 milligrams sodium.
Is an avocado a fruit or vegetable? ›
Avocado is a fruit!
While avocados are often prepared with salt and spice and consumed like, and alongside, vegetables, avocados are biologically fruits since they contain seeds and develop from the ovary of a flowering plant. The avocado fruit grows on trees, as a matter of fact!
Is there a downside to eating avocados? ›
While avocados are good for you, it's possible to have too much of a good thing. Overeating avocados can cause adverse effects: Weight gain. Despite being an unsaturated fat, eating too many avocados can lead to weight gain due to the fat content.
Do avocados burn belly fat? ›
Studies show that women who regularly consume avocados typically have reduced abdominal (belly) fat. According to a recent study conducted by the University of Illinois, women who ingested avocados daily lost deep visceral abdominal fat.
When not to eat avocado? ›
Avocados are rotten if they're mushy when squeezed, brown or moldy inside, and have developed rancidity or a sour smell. You may be able to salvage part of the fruit if it's just starting to brown inside and the rest of the fruit looks, smells, and tastes fine.
Is too much avocado bad for cholesterol? ›
Avocados. Avocados are a good source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that the fiber from avocados can improve HDL cholesterol levels and the quality of LDL cholesterol. Adding two servings of avocado per week to a heart-healthy diet can lower your risk of heart disease.
Is avocado healthy for weight loss? ›
Limited evidence suggests eating avocados can help you feel more satisfied after eating and may help prevent weight gain. They may even help improve weight loss, though research on this is limited. Eaten in reasonable amounts, avocados are a health-promoting addition to a weight-loss–friendly diet.
People who regularly eat avocado (about a half of one daily, which contains more potassium than a whole banana) are more likely to have smaller waists and weigh less, say researchers who analyzed over 17,000 American diets.
What's healthier than an avocado? ›
Nuts and Seeds
According to Dr. Rohini Patil, MBBS & Certified Nutritionist, “nu*ts and seeds, such as almonds, chia seeds, and sunflower seeds, provide heart-healthy fats, fibre, and essential nutrients. They are rich in vitamin E, magnesium, and antioxidants that support brain function and reduce inflammation.
What are the secret benefits of avocado? ›
"Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light," according to Medical News Daily.
Is avocado a superfood? ›
Avocados are a perfect example, and one of our favorite superfoods. Not only are they incredibly nutrient dense, but they're also a creamy, tasty compliment to so many of our menu items. Here are four impressive reasons avocados are one superfood that should be on your plate as often as possible.
What are the benefits of eating avocados? ›
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 fuller between meals.
What happens to the body after eating avocado? ›
Avocados are much more than their creamy texture and rich flavor. They contain an array of vitamins, minerals, antioxidants, healthy fats and fiber that may improve your gut health, lower your risk of developing heart disease, promote a healthy weight and enhance your brain function.
What are the 10 benefits of avocado? ›
10 unsung health benefits of avocado
- 1They're loaded with nutrients. ...
- 2They contain good monounsaturated fat. ...
- 3They're a good source of potassium. ...
- 4They're great for the skin. ...
- 5They're great for weight management. ...
- 6They're sugar-free. ...
- 7They can improve brain function. ...
- 8They help support growing bodies.
Adding avocado to just one meal a day can improve the diversity of the microbes in the gut, meaning more good bacteria overall, and a better variety of the many different strains that live in our tum, as well as their healthy by-products.
