Avocados- High in Fat but Good For You!

Although it’s true that avocados are high in fat, and are sometimes referred to as “butter pears”, they have many health benefits. An average-sized avocado has about 30 grams of fat, but most of the fat in avocados is monounsaturated fat, which can actually help to lower blood cholesterol levels. A study published in a 1996 edition of Archives of Medical Research looked at the benefits of eating avocados. 45 people that consumed avocados for seven days had an average 17% reduction in blood pressure, and lowered their levels of both triglycerides and LDL (“bad”) cholesterol (2).

Recent studies on avocados have examined this fruit’s chemopreventive effects. Researchers at the Ohio State University found that phytochemicals in avocado may help to prevent cancer (1). Avocados are also rich in B Vitamins, potassium, Vitamin E, and Vitamin K.

Before you decide to pile guacamole on everything you eat, remember that avocados are high in calories and fat. A recommended serving size is 2 tablespoons, which has 55 calories and 5 grams of fat (3).

References

1. Ding et al (2007 May 17). Chemopreventive characteristics of avocado fruit. Semin Cancer Biol; [Epub ahead of print].

2. Lopez Ledesma et al. (1996 Winter). Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia. Achives of Medical Research; 27(4): 519-23.

3. WebMd (2007). The Avocado Advantage. Available online from http://www.webmd.com/diet/features/avocado-advantage [Cited Sept.8, 2007].