In recent years, avocados have grown in popularity due to their versatility, nutrient content, and delicious taste. Does avocado toast ring a bell? Over 3 billion pounds of avocados were consumed in the United States alone in 2021. According to a 2023 Statista report, this is an increase of over 2 billion pounds since 1985! (1) What exactly is the hype all about?
Avocados are a superfood, due to their wide variety of nutrients that offer an array of resulting health benefits. Not only are they an excellent source of vitamins, minerals and fiber, but unlike other fruits and vegetables, they are unique in that they contain a significant amount of “good” fat and even a small amount of protein. (2) When eaten as part of a well-balanced diet, they can help improve heart health, gut health, and more.
Keep reading for incredible health benefits of the beloved avocado!
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1. Avocados can support overall heart health
Something that sets avocados apart from other fruits is that they contain quite a lot of fat. That may sound like a bad thing, but avocados are actually a great source of monounsaturated fats (often considered “good” fat). This type of fat can help with decreasing low-density lipoprotein (LDL) cholesterol levels while simultaneously increasing high-density lipoprotein (HDL) levels. (2,3) Think of LDL as “bad” cholesterol that hardens in arteries and HDL as “good” cholesterol that helps keep arteries smooth and flexible.
Including avocados in your diet may help maintain lower levels of LDL and higher levels of HDL, which can improve overall heart health. (2,3)
2. Avocados can help improve blood sugar levels and weight management
The monounsaturated fat in avocados can be helpful with curbing hunger and preventing sugar spikes. (2) When avocados are combined with foods higher in carbohydrates, such as bread and pasta, the fats can slow the rate of sugar absorption. This helps control blood sugar levels to prevent them from getting too high after meals. Maintaining blood sugar levels can also help promote satiation, keeping you fuller for longer, because your body isn’t “crashing” from a sugar high.
3. Avocados can benefit gut health
Avocados are also a good source of fiber and prebiotics, which are important to help maintain gut health. (4,5) Prebiotics are “food” for good bacteria in the gut. (not to be confused with probiotics, which are an important mixture of live bacteria and/or yeast that lives in our bodies). (6) Prebiotics are found in high-fiber foods, such as fruits, vegetables, and whole grains. However, some of these foods are higher in fiber than others. For example, one serving of cabbage has a low fiber content at 2.2 grams whereas one serving of avocado packs 5 grams of fiber. (7) Including avocados as part of a regular, healthy diet can be a great way to promote a happier and healthier gut. (4,5)
How to Eat Avocados
Here are some helpful ways to incorporate avocados into your diet:
- Avocados can be great substitutes for butter, shortening, and sometimes eggs in baking.
- Add to smoothies to make them extra smooth and creamy.
- Top your next salad with a diced avocado.
- Mash an avocado on a slice of whole grain toast for a yummy breakfast or snack.
Avocado season runs from April through July, so be sure to grab some on your next grocery trip!
Sources
- U.S. avocado consumption 2018 l Statista | Statista. Statista. Published 2018. https://www.statista.com/statistics/591263/average-avocado-consumption-us-per-week
- Bhuyan DJ, Alsherbiny MA, Perera S, et al. The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits. Antioxidants (Basel). 2019;8(10):426. Published 2019 Sep 24. doi:10.3390/antiox8100426
- Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018;107(4):523-536. doi:10.1093/ajcn/nqx078
- Thompson SV, Bailey MA, Taylor AM, et al. Avocado Consumption Alters Gastrointestinal Bacteria Abundance and Microbial Metabolite Concentrations among Adults with Overweight or Obesity: A Randomized Controlled Trial. J Nutr. 2021;151(4):753-762. doi:10.1093/jn/nxaa21
- Martyniak A, Medyńska-Przęczek A, Wędrychowicz A, Skoczeń S, Tomasik PJ. Prebiotics, Probiotics, Synbiotics, Paraprobiotics and Postbiotic Compounds in IBD. Biomolecules. 2021;11(12):1903. Published 2021 Dec 18. doi:10.3390/biom1112190
- Probiotics: What is it, benefits, side effects, food & types. Cleveland Clinic. (n.d.). https://my.clevelandclinic.org/health/articles/14598-probiotics
- Ferdman, Roberto A. “The Rise of the Avocado, America’s New Favorite Fruit.” The Washington Post, 25 Nov. 2021, www.washingtonpost.com/news/wonk/wp/2015/01/22/the-sudden-rise-of-the-avocado-americas-new-favorite-fruit/
