Avocado is commonly referred to as a superfood. Though high in fat, the type of fat in this nutritious fruit is not considered a bad thing. In fact, these fats are considered heart-healthy. Multiple studies have linked oleic acid, a type of fat in avocado, to health benefits like reducing inflammation and lowering the risk of heart diseases.

This unique and flavorful fruit is also an excellent source of many other beneficial compounds. The health benefits of adding an avocado to your favorite dishes might surprise you.

This article explores everything you need to know about avocados from its nutrition facts, health benefits, and possible side effects.

What Are Avocados?

The avocado fruit is becoming incredibly popular these days. Buts, that’s not surprising, seeing as avocados are loaded with nutrients at a time when health-conscious individuals are searching for better foods. The popularity of the avocado fruit can also be attributed to its rich, creamy texture and unique flavor.

Also known as Persea Americana, avocado belongs to a flowering plant family called Lauraceae. This fruit is botanically a large berry that contains one large seed. There is a massive variety of avocados, varying in size, texture, and color. Once harvested, the flesh of an avocado fruit softens to an incredible buttery texture that has become an extremely popular addition to dips and desserts.

Nutrition Facts Of Avocado

Avocados are rich in nutrients and healthy fats. According to the USDA, one half of an avocado provides you with the following:

• Fat: 14.7g
• Calories: 160
• Carbohydrates: 8.5g
• Sodium: 7mg
• Fiber: 6.7g
• Sugars: 0.7g
• Protein: 2g
• Potassium: 485mg
• Magnesium: 29mg
• Vitamin E: 2.1mg
• Vitamin C: 10mg
• Vitamin K: 21µg

Fats In Avocado

Avocado is a rich source of fat, with a whole fruit containing approximately 30g of fat. Nearly 77% of the calories in an avocado come from its fat.

Avocados mostly contain monounsaturated fat (20g) plus a much less quantity of saturated fat (4.2g) and polyunsaturated fat (3.6g).

The highest concentration of monounsaturated fat in avocado is oleic acid, which is also found in olives and olive oil. Oleic acid is considered a very healthy fatty acid, and many studies have found that the acid can offer multiple heart-health benefits.

In addition, some studies show that replacing a quantity of the saturated fat in your diet with monounsaturated fat or polyunsaturated fat can result in incredible health benefits like promoting blood sugar management, lowering LDL or ‘bad’ cholesterol levels, and increasing insulin sensitivity.

The Carbohydrates In Avocado

The highest percentage of carbohydrates in avocado comes from its fiber. A whole avocado contains roughly 17g of carbs and nearly 13.4g of fiber. The rest of the carbohydrates typically come from starch since the amount of sugar in an avocado is quite small (often less than one gram).

Avocado is a low-glycemic food because its glycemic index is estimated to be zero.

The Calories In Avocado

The number of calories in an avocado typically depends on its size, often ranging between 200-300 calories. A half or medium-sized avocado contains about 160 calories. The USDA Nutrient Database notes that a larger avocado (200g) can contain up to 322 calories.

8 Health Benefits Of Avocado

• May Promote Weight Loss

Though high in calories, avocados may promote weight loss. If you are trying to lose those extra pounds, avocado may be a valuable tool. The creamy texture and incredible flavor of its healthy fat will make you feel fuller and more satisfied during mealtime.

Avocados are also naturally high in fiber which can help slow food release from your stomach and keep you feeling full for much longer. This means you will go longer between meals and potentially reduce your overall calorie intake.

During a study, researchers looked at how a breakfast with avocado affected appetite and feelings of satiety in overweight and obese people. They found that those who included a whole avocado in their breakfast felt more full and less hungry compared to those who did not eat avocado but had a breakfast that provided the same number of calories.

A few studies have also found that besides lowering body weight, avocado consumption can help reduce body mass index (BMI) and waist circumference while reducing the risk of becoming overweight.

• May Enhance Your Vision

Avocado contains two potent phytochemicals that are also present in our eye tissue,   lutein, and zeaxanthin. These chemicals have been shown to offer antioxidant protection that helps minimize damages, including UV light damage.

The monounsaturated fatty acids in avocado also enhance the absorption of essential fat-soluble antioxidants such as beta carotene. Hence, including avocados in your healthy diet may help combat the risk of age-related macular degeneration.

• May Help With Diabetes Management

Avocado consumption may be beneficial for diabetes patients. Even though they contain some carbohydrates, avocados have a low glycemic index rating of almost zero. This means that they have a negligible effect on your blood sugar.

The glycemic index is typically a scale that runs from 1 to 100, with the highest number being foods that increase your blood sugar rapidly.

The monounsaturated fats in avocados make them a very healthy choice for diabetes patients, especially when consumed in place of higher-glycemic foods. A few studies have linked the consumption of avocado with improved glycemic control in subjects with type 2 diabetes.

• Ideal For Bone Health

Including avocados in your diet may help lower the risk of osteoporosis. That’s because the fruit offers approximately 18% of the recommended daily vitamin K intake. Although commonly overlooked, this vitamin is very essential for bone health. An adequate intake of vitamin K supports bone health by boosting calcium absorption and reducing calcium excretion in urine.

• May Lower The Risk Of Cardiovascular Diseases

According to some studies, eating avocados might help improve cholesterol levels. Research suggests that people who consume avocados have a relatively higher proportion of HDL cholesterol. High HDL cholesterol is associated with a reduced risk of coronary heart disease.

• May Prevent Cancer

The avocado contains specific chemicals that might be useful in cancer treatment and prevention. Avocado seeds have a higher concentration of sterol compounds than the rest of the fruit. These compounds appear to help protect against cancer. But avocado seeds are not recommended for consumption as it is still unclear whether it is safe to eat them.

• May Support Fetal Health

Folate, the natural form of vitamin B9, is naturally found in avocado. This nutrient is essential for a healthy pregnancy because it helps prevents birth defects referred to as neural tube abnormalities, including spina bifida. Adequate folate intake also lowers the risk of miscarriage while promoting healthy growth and development.

Experts recommend a daily intake of about 600micrograms of folate when pregnant. A full avocado contains approximately 160micrograms.

• May Lower The Risk Of Metabolic Syndrome

After analyzing the results from the National Health and Nutrition Examination Survey (NHANES), researchers noted that eating avocados can help lower the risk of metabolic syndrome. The researchers also noted a link between avocado consumption and enhanced quality of overall diet.

The Possible Side Effects Of Avocado

There are negligible to no risks when consuming avocados in moderation. But as with many other foods, consuming too much can lead to undesirable effects. For instance, the high-fat content in avocado can lead to an unintended increase in weight when eaten in excess.

The vitamin K in avocado can also interact with some medications like blood thinners. So, people taking blood thinners such as warfarin should maintain constant levels of vitamin K as it plays a significant role in blood clotting.