8 Healthy Facts About Avocados
A medium-sized California (or Hass) avocado contains 20 to 25 grams of fat — most of which is monounsaturated, the same type of fat found in olive oil. According to the Mayo Clinic, monounsaturated fat is a “heart healthy” dietary fat. Avocados also contain smaller amounts of polyunsaturated fat and omega 3 fatty acids which can also be good for your heart. In fact, studies show that eating foods rich in monounsaturated and polyunsaturated fats may actually improve blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that monounsaturated fats may help to maintain normal insulin levels, which is important if you have type 2 diabetes. These “good” fats are more likely to satisfy your hunger as well, making you feel fuller longer. Do keep in mind that avocados are not low in calories, so moderation is key. A typical avocado contains about 235 calories.
USDA, “Dietary Guidelines for Americans 2010” Mayo Clinic, "Dietary fats: Know which types to choose" Healthiest Foods, "Using Avocados for Weight Loss" USDA, "Show Foods" Health Professional Fact Sheet, "Dietary Supplement Fact Sheet: Iron" California Avocados Direct, "Use Avocado as a Healthy Butter Substitute" EatRight.org, "Kidney Disease: High- and Low-Potassium Foods from the Academy" MedlinePlus Medical Encyclopedia, "Potassium in diet" Mayo Clinic, "Dietary fiber: Essential for a healthy diet" MedlinePlus Medical Encyclopedia, "Soluble vs. insoluble fiber" MedlinePlus Medical Encyclopedia, "Protein in diet" Kid’s Health, "Learning About Proteins" Kid’s Health, "Calcium" National Osteoporosis Foundation, "Calcium and Vitamin D: What You Need to Know" California Avocados Direct, "Avocado Health - Health Benefits and Avocados - Calories in Avocados" Seminars In Cancer Biology, "Chemopreventive characteristics of avocado fruit." HealthLinkBC, "Folate and Your Health" New Health Guide, "Avocado Nutrition" Avocados from Peru, "NUTRITION" Image Courtesy of Nadezda Ledyaeva | Dreamstime Image Courtesy of Kabvisio | Dreamstime Image Courtesy of Svetlana Kolpakova | Dreamstime Image Courtesy of Ron Lima | Dreamstime Image Courtesy of Saschanti | Dreamstime Image Courtesy of Zoryanchik | Dreamstime Image Courtesy of Adina Chiriliuc | Dreamstime Image Courtesy of Danelle Mccollum | Dreamstime Image Courtesy of Denio Rigacci | Dreamstime