One serving of avocado cut in half, showcasing healthy fats and green flesh.
Often dubbed “alligator pears” due to their bumpy skin and unique texture, avocados are celebrated globally for their creamy, smooth flesh and versatility in various cuisines. Renowned as the cornerstone of guacamole, avocados are incredibly adaptable, enhancing countless dishes or enjoyed simply on their own. Despite their savory profile, avocados are botanically classified as fruits, specifically large berries containing a single central pit, cultivated from the Persea americana tree. Originating from Mexico and Central America, Mexico currently stands as the world’s leading avocado producer. [1]
Avocados have gained prominence in health-conscious diets thanks to their impressive nutritional composition. Notably, they are a valuable source of fiber and are richer in beneficial fats compared to carbohydrates, making them a favored choice in lower-carb diets, such as those designed for diabetes management. The heart-healthy fats present in avocados do not elevate blood cholesterol levels, offering a satisfying component to conventional cholesterol-lowering diets that are often restricted in fat and cholesterol. As one of the plant kingdom’s highest-fat foods, avocados are a sought-after ingredient in both vegan and vegetarian diets. Their mild, subtly earthy flavor integrates seamlessly into sauces, dressings, sandwiches, baked goods, salads, and grain-based meals, adding a delightful richness.
Nutritional Powerhouse: What’s in One Serving of Avocado?
A standard serving size of avocado, which is typically considered One Serving Of Avocado or half of a medium avocado, is packed with nutrients. This one serving of avocado contains approximately 120 calories, 6.5 grams of carbohydrate, 1.5 grams of protein, 11 grams of fat (comprising 7.5 grams of monounsaturated, 2 grams of polyunsaturated, and 1.5 grams of saturated fat), 5 grams of fiber, and a mere 5 milligrams of sodium. Remarkably low in sodium and entirely cholesterol-free, one serving of avocado contributes significantly to a healthy dietary pattern.
Health Benefits Linked to One Serving of Avocado
Avocados are replete with essential nutrients, including carotenoids, monounsaturated fats, potassium, and fiber, all of which are linked to a decreased risk of chronic diseases, especially when incorporated into a balanced and nutritious diet. The nutritional profile of avocados aligns perfectly with wholesome dietary approaches like the Mediterranean and DASH diets. While it’s important to note that a significant portion of avocado health research is funded by the avocado industry, studies cited here aim to include independently funded research where possible.
Cardiovascular Health and One Serving of Avocado
Oleic acid, the predominant monounsaturated fat in avocados, is also the primary fatty acid in olive oil. Research suggests that substituting other dietary fats with avocados can lead to a reduction in LDL cholesterol levels. [2] Consistent with all plant-based foods, avocados are naturally cholesterol-free. Furthermore, they contain phytosterols, plant sterols structurally similar to cholesterol but poorly absorbed by the intestines. Phytosterols can hinder cholesterol absorption, potentially reducing total and LDL cholesterol levels, as recognized by the American Heart Association. [3] Avocados are also a rich source of potassium, a crucial mineral for blood pressure regulation by maintaining fluid balance within cells and supporting muscle contraction. Potassium also functions as an electrolyte, vital for transmitting electrical signals in the heart to ensure a regular heartbeat.
A long-term study following nearly 69,000 women and 42,000 men over 30 years investigated the impact of avocado consumption on cardiovascular disease (CVD) risk. [4] Adjusting for dietary and lifestyle factors associated with CVD, the study specifically assessed avocado’s effect. The findings revealed that individuals consuming two or more servings of avocado per week (one serving of avocado is defined as half an avocado) experienced a 16% lower risk of CVD and a 21% reduced risk of heart disease compared to those who rarely or never ate avocados. This benefit was particularly pronounced when avocados replaced fat-rich foods like whole-milk dairy (butter, cheese, yogurt), processed meats (hot dogs, bacon, sausage), and eggs. Interestingly, similar heart health advantages were observed when avocados replaced high-fat plant foods such as nuts or olive oil.
Type 2 Diabetes Management and Avocado Portions
Avocados are an excellent source of fiber, low in total carbohydrates, and abundant in monounsaturated fats. They possess a low glycemic index (GI) of around 40 (low GI foods are rated 55 or less), meaning they are less likely to cause rapid spikes in blood glucose levels. Extensive epidemiological studies indicate that replacing saturated fats with unsaturated fats (both monounsaturated and polyunsaturated) can enhance insulin sensitivity and lower the risk of type 2 diabetes. [5] These nutritional characteristics make one serving of avocado a beneficial component in preventing and managing type 2 diabetes.
Eye Health Benefits from Avocados
Avocados contain carotenoids, plant-based chemicals, including lutein and zeaxanthin. These fat-soluble carotenoids are present in the human eye and protect against ultraviolet light damage from the sun. Diets rich in lutein and zeaxanthin are linked to a reduced risk of macular degeneration and cataracts. [6] Incorporating one serving of avocado into your diet can contribute to your intake of these important nutrients for eye health.
Gut Microbiome and Avocado Fiber
The fiber content in avocados acts as prebiotics, nourishing beneficial bacteria in the gut and promoting a more diverse gut microflora in the colon. [1] These bacteria ferment and break down fiber into short-chain fatty acids, which are currently being extensively studied for their role in chronic disease prevention. One serving of avocado contributes meaningfully to your daily fiber intake, supporting a healthy gut microbiome.
Purchasing and Selecting Your Avocados
Avocados come in various types, shapes (from round to pear-shaped), colors (green to black), and sizes. Their skin is characteristically bumpy, and when ripe, the flesh is smooth and buttery. As climacteric fruits, avocados continue to ripen after being harvested. The Hass avocado is the most prevalent variety, available throughout the year.
For immediate use, choose a ripe avocado with dark green to nearly black skin that yields slightly to gentle pressure. Avocados with firm, light green skin are unripe and need a few days to ripen. Avoid avocados with shriveled skin, dents, or mushy spots, as these may be overripe.
Avocado oil, extracted from pressed avocado flesh, is a versatile cooking oil with a high smoke point of nearly 500°F. Often compared to olive oil due to its high oleic acid content, avocado oil has a milder flavor. [7] It can also be used to create homemade salad dressings by whisking together avocado oil, Dijon mustard, and balsamic or apple cider vinegar, seasoned with low-sodium spices.
Storing Avocados for Optimal Ripeness
Often purchased unripe and firm, avocados will typically ripen within 2-3 days at room temperature. To expedite ripening, place them in direct sunlight or in a paper bag with a banana, as the ethylene gas from the banana accelerates the process. Ripe avocados will feel slightly soft when squeezed. Once cut, avocado flesh is notorious for browning due to enzymatic browning when exposed to air. While the brown flesh is safe to eat, it may be less appealing. To minimize browning after cutting one serving of avocado or a whole avocado, try these tips:
- Coat the cut surfaces with lemon or lime juice.
- Wrap tightly in plastic wrap or store in an airtight container in the refrigerator to reduce air exposure.
- Store avocado halves with onion slices in a sealed container; sulfur compounds in onions help preserve avocado freshness.
Preparing Avocado: Simple Techniques
Removing an avocado pit doesn’t have to be risky. While the knife-stab method is popular, it poses a hand-injury risk. A safer method involves placing your index and middle fingers on each side of the pit and your thumb behind the avocado skin; then, push with your thumb until the pit pops out. After pitting, slice, dice, or mash the avocado as needed.
The monounsaturated fats in avocados remain stable at high temperatures, making them suitable for both cooking and baking. Pureed avocado can replace butter or oil in baking recipes at a 1:1 ratio.
Serving Suggestions: Enjoying Your One Serving of Avocado
Here are some delicious ways to incorporate one serving of avocado into your meals:
- Dice and sprinkle one serving of avocado onto salads, soups, tacos, or grain bowls.
- Blend one serving of avocado into smoothies for added creaminess and richness.
- Mash one serving of avocado as a spread for sandwiches and crackers.
- Mash one serving of avocado onto whole-grain toast for breakfast, topped with berries and flax or hemp seeds.
- Slice one serving of avocado and include in maki sushi rolls.
- Halve one serving of avocado, drizzle with lemon or lime juice, and eat with a spoon as a simple snack.
Did You Know?
Avocados, despite their creamy texture, are fruits, and their tree, Persea americana, is related to bay laurel and cinnamon.
References
[1] (Original article’s reference 1)
[2] (Original article’s reference 2)
[3] (Original article’s reference 3)
[4] (Original article’s reference 4)
[5] (Original article’s reference 5)
[6] (Original article’s reference 6)
[7] (Original article’s reference 7)
Last reviewed April 2022
