Let's talk about Avocados - what does science say about it's health benefits?

The fruit known as avocado features a large seed at its center, enveloped by a creamy, smooth flesh. Avocado is classified as a fruit due to its sizable single seed and its growth on trees. Often referred to as "alligator pears," avocados are unique among fruits for their abundance of beneficial unsaturated fats, making them a valuable component of a balanced diet.

What’s in an Avocado? The Basic Nutrition Facts

Half an avocado (70g) contains:

• 133 kcal

• 2.4g dietary fibre (10% RI)

• 2.9g saturated fat (14% RI)

• 8.5g monounsaturated fatty acid (MUFA) (29% RI)

• 1.5g polyunsaturated fatty acid (PUFA) (10% RI)

• 315mg potassium (16% RI)

• 0.13mg copper (13% RI)

• 0.14mg manganese (7% RI)

• 2.2 mg vitamin E (19% RI)

• 0.98mg pantothenic acid (16% RI)

• 0.25mg vitamin B6 (18% RI)

• They do not contain any sodium, sugar, cholesterol, or trans fat!

*RI = the Reference Intake, which refers to the amounts of nutrients that are recommended to consume in a day. It is there to provide a guideline to make a balanced diet, set by European law, and is based on an adult female eating a 2000kcal diet. RI is not a target for people to consume, but more of a guideline to help you make healthy dietary choices and consume a balanced diet.

Nutrient Status Benefits

Having information on the nutritional content of half an avocado as presented above allows us to conclude that including avocados in our diet can aid in rectifying dietary deficiencies and boosting the intake of essential nutrients. Moreover, avocados can enhance the assimilation of phytonutrients, the organic substances found in plant-based foods. Numerous studies have demonstrated the positive impact of diets abundant in phytonutrients on health, primarily attributed to their anti-oxidative and anti-inflammatory characteristics, which may help in lowering the likelihood of chronic illnesses like cardiovascular disease and diabetes [1].

Plant foods contain various phytonutrients, with carotenoids being a common type found in foods like kale, spinach, watermelon, bell peppers, tomatoes, and carrots. Adding avocado to salsa or salads can significantly enhance the absorption of carotenoids from these dishes. Particularly with beta-carotene, the body can convert it into vitamin A, and consuming avocado with foods rich in beta-carotene like spinach, kale, carrots, and sweet potatoes can boost the body's conversion efficiency by 5-13 times [2].

Cardio-metabolic Health

Prior research has determined that consumption of avocados can help in averting common risk factors associated with cardio-metabolic diseases like dyslipidemia, glycemic control, and hypertension.

Randomised controlled trials have shown that consuming avocados can enhance lipid profiles. Despite being high in fat, avocados are not detrimental or cholesterol-rich. They are cholesterol-free and contain beneficial polyunsaturated (PUFA) and monounsaturated (MUFA) fats, commonly referred to as 'healthy fats'. Research indicates that a diet abundant in MUFA (like avocados, olive oil, and nuts) may lower the occurrence of significant cardiovascular events by as much as 30%, especially among individuals with a high risk of cardiovascular disease! [3]. Avocados enhance the lipid profile primarily by boosting the levels of HDL-cholesterol [3]. HDL-cholesterol is referred to as 'good' cholesterol due to its role in eliminating other types of cholesterol from the bloodstream, preventing the accumulation of plaque-like substances that can significantly impact your cardiovascular health.

Avocado, being rich in MUFA, is seen as a viable dietary option for managing glycemic control in individuals with T2DM, making it a potential alternative in their dietary treatment [3]. Avocados are a beneficial option for individuals with diabetes due to their low carbohydrate content, resulting in minimal impact on blood sugar levels, and their high fiber content. Unlike many other high-fiber foods that can still cause blood sugar spikes, avocados play a role in diabetes management by enhancing glycemic control, blood lipids, body weight, inflammation, and reducing premature mortality [4].

Weight Management

Adding avocado to a meal can help boost feelings of fullness and decrease hunger. Research has shown that eating around half an avocado during lunch can impact satiety levels for 3 to 5 hours after the meal [5]. It was discovered that participants in the study experienced higher satisfaction and decreased appetite after consuming a lunch with half an avocado, as opposed to a meal without avocado. Nevertheless, further research is required to ascertain whether consuming avocados leads to alterations in total daily calorie consumption compared to days without avocado consumption.

The rationale for this is that avocados are rich in fat and fiber, both of which can contribute to prolonging the feeling of fullness and satisfaction after eating. The combination of fiber and fat slows down the digestion process, keeping these nutrients in your stomach longer than other nutrients. Consequently, feeling full for an extended period may assist in extending the time between meals, decreasing snacking, and potentially reducing the total daily calorie intake.

It's important to mention that while avocados are nutritious, they are also calorie-dense. This means it's easy to consume more calories than intended, so it's crucial to control portions when incorporating them into your meals. I suggest limiting your avocado intake to between a quarter and a half of the fruit, rather than eating the whole thing. Avocados can be pricey, so if you want to save any leftover cut avocado, consider investing in an 'avocado hugger' or an 'avocado pod'. These containers can be used to store the avocado in the fridge, keeping it fresh for an extra day or two. Another useful tip is to cut the avocado, remove the pit, and immediately sprinkle the exposed flesh with fresh lemon juice. Wrap the avocado half in plastic wrap and refrigerate it for later use.

Conclusion

Avocados are a beneficial and nutritious fruit, primarily because of their healthy fats and essential vitamins. Their rich fat and fiber content can help keep you feeling full for an extended period and more satisfied after eating. Additionally, consuming avocados appears to have a positive impact on cardio-metabolic health by reducing common risk factors like dyslipidemia, glycemic control, and hypertension.

References:

1. da Silveira Vasconcelos, M., de Oliveira, L. M. N., Mota, E. F., de Siqueira Oliveira, L., Gomes-Rochette, N. F., Nunes-Pinheiro, D. C. S., ... & de Melo, D. F. (2020). Consumption of rich/enrich phytonutrients food and their relationship with health status of population. In Phytonutrients in Food (pp. 67-101). Woodhead Publishing.

2. Ford, N. A., & Liu, A. G. (2020). The Forgotten Fruit: A Case for Consuming Avocado Within the Traditional Mediterranean Diet. Frontiers in Nutrition, 7.

3. Weschenfelder, C., dos Santos, J. L., de Souza, P. A. L., de Campos, V. P., & Marcadenti, A. (2015). Avocado and cardiovascular health. Open Journal of Endocrine and Metabolic Diseases, 5(07), 77.

4. Reynolds, A. N., Akerman, A. P., & Mann, J. (2020). Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Medicine, 17(3), e1003053.

5. Wien, M., Haddad, E., Oda, K., & Sabaté, J. (2013). A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutrition journal, 12(1), 1-9.