Avocados: One of the Healthiest Fats

Avocados are one of the most healthy foods God provides us. Did you know the avocado is a fruit and not a vegetable? It is actually considered a berry which the Aztecs referred to as the “King's Butter”.  For the Fit.Church meal plan, though, avocados are considered a great source of fat.


3 Reasons You Should Eat Avocados


1. Avocados provide beneficial fat.

We discuss healthy fats in another article here, but avocados reinforce the truth that our bodies need healthy fat in our day-to-day meal plan. Avocados help lower the levels of bad cholesterol (LDL) and help raise the levels of good cholesterol (HDL).  


2. Avocados are a great source of fiber.

A great reason to eat avocados is that they contain both soluble and insoluble fiber, and are made up approximately 75% insoluble and 25% soluble fibers. This makes it powerful in our meal plan, as most natural foods do not have both. Soluble fiber is great for appetite control as it has the effect of making us feel full, while insoluble fiber helps our body remove waste and toxins from our system with efficient bowel movements.  


3. Avocados are a natural source for complete protein.  

The Center for Disease Control and Prevention (CDC) website states “A complete protein source is one that provides all of the essential amino acids.” This is important because complete proteins are what our body uses to repair and build. Avocados are special in that they are one of the few “complete protein” sources that are not animal based.  


4 Ways to Use Avocados

Googling for avocado recipes will produce more than 34 million results. Don't be afraid to experiment, but here are our four favorite ways to use avocados.


1.  Guacamole is originally a Spanish dish with many variations. 

Dice (in small pieces) about half an onion, a cup of cilantro, 2-3 tomatoes, a poblano pepper, and a jalapeno pepper and add them to the meat of 2-3 avocados to make a guacamole.  Once mixed add salt and the juice of limes (or lemons) to taste. Use your guacamole as a dip, a sandwich spread or on burritos.   


2.  Add avocado slices to salads.  

In just about any kind of salad we will slice an avocado and toss in the salad. It is a wonderful addition to a salad, adds a wholesome fat, and cuts down on the amount of dressing needed when served. 


 3.  Use avocado as a substitution for mayonnaise.

We no longer even keep mayonnaise in our home.  Instead, I take Greek yogurt (0% fat), add the meat of 1-2 avocado, salt and pepper, and various Mrs. Dash seasonings (my favorite is Tomato and Basil). I mix this well, and use this spread like I used to use mayonnaise. It is oh, so yummy, doesn’t have the calories that mayonnaise has, and has much better nutritional value for our bodies.  


4.  Add avocado slices to egg white omelets.  

I slice avocados up and use approximately three 1/8-inch slices in an egg white omelet. What else do I put in my omelet? It depends on the morning, but I usually add various vegetables: spinach, onions, bell pepper, and mushrooms, and then sprinkle it with perhaps 7 grams of shredded parmesan.   

Experiment on your own for how you might utilize avocados. Some people do not immediately like the texture or taste of avocado.  Try them, and as you eat more healthy you may develop a taste for them.  If you can substitute avocados for things you used to eat, you will be doing your body a favor!  


Some info Sourced From the web site, A Cup of Green, the article, 5 Reasons You Should Eat Avocados 

CDC handout, Can eating fruit and vegetables help people to manage their weight? Retrieved from http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf