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Avocados on the Block

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Avocados on the Block

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avacados 224x300 Avocados on the BlockAvocados are sort of a green bumpy mystery fruit…or are they a vegetable? [right answer: fruit- although they are eaten more like vegetables]

Many other questions also come to mind in the produce aisle or when biting into a chip loaded with guacamole like: 1. Are avocados are high in fat?  2. How do I pick a ripe avocado?  3. How do I make guacamole?

So here is the skinny on Avocados…

1. Yes, avocados are very high in fat! An average medium size avocado contains 30 grams.  Yes, about as much as a 4 oz burger.   However, don’t ignore this awesome fruit. The fat is a healthy plant based fat.  Most of the fat in an avocado is mono-unstaurated.  Yes, that’s the “good” kid of fat which could even lower your cholesterol.

Research has shown that eating avocados can have a positive healthy effect on cholesterol- decreasing LDL levels (low-density lipoprotein-“bad fat”) and triglycerides, which both have been http://www.arcmedres.com/ to heart disease.  HDL (high-density lipoprotein, or “good fat”) levels increased, which tend to lower the risk of heart disease.  (Archives of Medical Research,Winter 1996)

Avocados have also been found… to be rich in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol levels.

Avocados are our Friends
Dietitians are actually big fans of avocados, but we like to remind people to eat them in moderation.  Because of their high fat content, they are also high in calories.  While they are healthy, remember to eat them in moderation.  Since guacamole is usually served with salsa, load up on the salsa with a bit of the guac!  (& remember low-fat chips are the best option)

Get creative with avocados.  Replace butter or cream cheese on your bagel or sandwich with some mashed avocado or guacamole. Use on your sandwich instead of mayo.  You’ll be cutting out saturated fat and increasing your daily intake of monounsaturated fat as well.  And compared with butter or mayo, they are a much better option.  But just remember the calories before you load avocados onto everything you eat.

2.  How to pick a ripe avocado.  Looking at the picture above…which one would you guess?  If you chose the dark green avocado vs. the prettier brighter green avocado you are right.  However, make sure the fruit is firm & soft meaning you can press your finger in a bit, but not too mushy.  It’s sort of like choosing a pear.  And they will ripen up on the windowsill or a paper bag in just a couple of days at home if you can’t find perfectly ripe avocados in your produce aisle.

3. How to make guacomole: directions and an awesome recipe coming tomorrow! My good friend just shared her simple recipe with me which I made tonight for a family picnic.  Delicious!   The other good news is that guacamole really is no higher in fat that the plain avocado sliced on a sandwich or in your salad.

Stay tuned….til tomorrow.


 Avocados on the Block

Diva Dietitian

Kristie Finnan is a Registered Dietitian/Licensed Nutritionist, Freelance Writer and Published Children's Author. She is the Mom of 3 and Food Snob with a passion for Nutrition Education, Healthy Kids Foods, Marketing and Social Media. Kristie is the Creative Director/Editor for www.DivaDietitian.com and www.KidsLoveFood.com & Founder of www.DoylestownNutrition.com. Diva Dietitian blogs in Full Disclosure. Please see: http://kristiefinnan.com/about/disclosure.

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