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 many 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 benefits. 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 fuller between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable. Roughly half an avocado, or 100 grams (g), contains

• 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 support the immune system.

2. Healthy for the heart

In every 100 g of avocado there are 76 milligrams 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 zeaxanthin, 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% 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.

Research 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 mcg of folate, 15% of the daily value.

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

A 2013 review 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) of folate per day when pregnant. One avocado may contain as much as 160 mcg.

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

7. Reducing depression risk

Avocados are a good source of folate, 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 research 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 g 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. Studie 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, research 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 content, 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 clottin

Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — Written by Megan Ware, RDN, L.D. on July 28, 2021

Is avocado good for diabetes?

• Diet and diabetes

• Avocados and blood sugar levels

• Daily limit of avocado

• Avocados and heart health

• Fiber, blood sugar levels, and feeling full

• Choosing and using avocados

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 offer all these benefits, and possibly more.

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 Agriculture (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 contains

• Trusted Source

•  19.4 g of carbohydrate, of which 15.6 g is sugar

• 150 g of raw banana contains

• Trusted 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 Diseases (NIDDK).

People with diabetes are twice as likely 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 study 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 recommend 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 information about a person’s average blood sugar levels during the previous 3 months.

Fiber and cholesterol

Back in 1999, a study 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) note that soluble fiber can “modestly” reduce levels of “bad” LDL cholesterol.

Other studies 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 study 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.

Lunch ideas

Slices of avocado make a great addition to nearly any salad.

They also work well as a topping for vegetable or chicken wraps and turkey burgers.

Avocado can also replace butter or mayonnaise in a sandwich.

Adding a mashed-up avocado to store-bought hummus gives a boost of fiber and healthy fats. Skip the chips and instead, dip fresh, crunchy vegetables like carrots and celery sticks.

Dinner ideas

Here are some ideas for including avocado in a main meal:

• Pair them with fish tacos, enchiladas, or other Mexican dishes.

• Use them as a topping on chili in place of sour cream.

• Sprinkle diced avocado on a whole-grain pizza and cut back on the cheese.

Avocados may be a healthful boost to a diabetes meal plan. People with diabetes should talk with their doctor or dietitian about their dietary needs, and consider giving avocado a try at their next meal.

Medically reviewed by Katherine Marengo LDN, R.D. — Written by Jennifer Berry on August 23, 2018

Does eating avocado lower cholesterol?

Avocados contain a large amount of fat. Despite this, adding them to a person’s diet can help raise “good” cholesterol levels. However, they may not help lower “bad” cholesterol without additional diet changes.

Adding avocados to a person’s diet can have positive health benefits, including raising levels of high-density lipoprotein (HDL) cholesterol, often referred to as good cholesterol.

Some claim it can also lower low-density lipoprotein (LDL) cholesterol, known as bad cholesterol. However, some disagree with this finding.

This article explores some of the research on avocados and cholesterol, and answers some frequently asked questions. It also describes how a person can incorporate avocado into their diet, with some preparation tips.

Is avocado good for cholesterol? 

 

Avocados contain a type of fat known as monounsaturated fat. Unsaturated fats support health, while saturated fats can raise cholesterol levels and increase a person’s risk of cardiovascular disease.

Other foods higher in unsaturated fats include olive oil, nuts, and oily fish. Foods that contain saturated fats include dairy and meat products.

In 2015, researchers conducted a meta-analysis of 10 different studies that examined the relationship between avocado and cholesterol.

They found that when participants consumed avocados instead of animal fats, the levels of LDL cholesterol and triglycerides in their blood decreased by -18.80 milligrams per deciliter (mg/dl).

Triglycerides are the most common type of fat found in the body. A high triglyceride level combined with high LDL or low HDL levels increases the risk of heart attack or stroke.

Additionally, the researchers found that avocados did not significantly reduce levels of HDL cholesterol.

People may benefit from replacing animal fats with avocados rather than simply adding them to their diet.

According to NutritionFacts.org, eating avocados may not actually lower cholesterol. Instead, the decrease in cholesterol found in the studies may be due to cutting out animal fats, such as butter.

They further argued that while avocados contain phytosterol, which can lower LDL cholesterol, they do not contain nearly enough to have an impact.

A 2014 meta-analysis noted that people need to use 600–3,300 milligrams (mg) per day of phytosterol to successfully lower LDL cholesterol. This amount is far more than the amount in one avocado.

However, this does not mean that avocados have no benefit for cholesterol. A study from 2018 noted that, while eating avocados did not lower LDL cholesterol or fat levels, eating them did raise HDL cholesterol levels.

This means that eating avocados as part of a balanced diet with less animal fat may positively impact HDL cholesterol levels.

No one food makes a diet healthy or unhealthy. To maintain healthy cholesterol levels, a person should make lasting changes to their lifestyle and diet.

How does cholesterol work? 

Cholesterol is a naturally occurring, waxy substance. The body needs cholesterol to help build cells, produce hormones, and make vitamins. However, it can become an issue if too much builds up in the body.

According to the American Heart Association (AHA), two sources supply cholesterol. These are:

• The liver: This produces all the cholesterol the human body needs.

• A person’s diet: Meat, poultry, and dairy products introduce more cholesterol into the body. This cholesterol is known as dietary cholesterol. These products can raise the body’s overall cholesterol levels if a person consumes too much of them.

High levels of LDL cholesterol and low levels of HDL cholesterol put a person at a higher risk of cardiovascular disease.

LDL cholesterol can bind with other substances in the arteries. This can lead to thickening and hardening of the arteries, known as atherosclerosis. Atherosclerosis can lead to the development of a blockage, which is what causes a heart attack or stroke to occur.

Maintaining healthy cholesterol levels

As experts point out, reducing the amount of saturated fat in a person’s diet can help lower LDL cholesterol levels, while substituting saturated fats for avocado can help increase HDL cholesterol levels.

However, the best approach to lowering cholesterol is to make lasting health behavior changes to a person’s lifestyle and diet.

Some of the changes a person can make to maintain healthy cholesterol levels include:

• Eating more fiber: Studies show that a high fiber diet can lower levels of LDL cholesterol.

• Increasing physical activity: Evidence shows

• Trusted Source

•  that exercise, especially aerobic exercise, can increase a person’s HDL cholesterol levels.

• Avoiding added sugar: Products with added sugar, such as sugar-sweetened beverages and candy, have been found

• Trusted Source

•  to increase LDL cholesterol levels.

How to prepare avocado 

People usually serve avocado raw, which makes it simple to prepare. A person can easily incorporate it into a meal by slicing it and adding it to a salad or side dish.

In some cases, a person may wish to have it on toast or in tacos, wraps, salads, or sandwiches, alongside other ingredients.

One popular way to prepare avocado is as guacamole. This involves mashing avocado with herbs and spices to make a creamy dip. People often use it as a side dish or topping.

Avocados are calorically dense, so a person should be mindful of consuming an amount that suits their daily calorie requirements to maintain a healthy weight.

Written by Jessica Norris on July 11, 2022 — Fact checked by Rita Ponce, Ph.D.

 

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