They keep you feeling full. Avocados have something of a cult following. People are obsessed with this little green fat bomb. From guacamole to avocado toast, we can’t seem to get enough.
The good news is that this is a healthy obsession because avocados are healthy. Yes, they are rich in fat, but about 85 percent are healthy mono- and polyunsaturated fatty acids, according to the U.S. Department of Agriculture.
This means they are high in calories, but it turns out that they can really help with weight management because they keep you feeling full.
A serving of avocado (one-third of the fruit) provides 9 grams of fat and 4 grams of fiber. Both nutrients slow down digestion, making you feel fuller for longer. This is in sync with a study published in the January 2013 issue of the Nutrition Journal, which found a link between eating avocados and lower BMI, waist circumference, and overall weight.
According to the California Avocado Commission, avocados contain about 20 different vitamins, minerals, and phytonutrients. And because they’re rich in fat, they help increase the absorption of fat-soluble nutrients such as vitamins A, D, E, and K.
Learn how to eat avocados with these delicious, unique, and easy recipes when you’ve exhausted all your toast and guacamole options.
Avocado and pizza – could there be a more perfect combination of two foods? This avocado recipe is completely vegan (it calls for plant-based cream cheese). While pizza is usually a treat, it’s much healthier to use a whole wheat crust and use more suitable options such as avocado and arugula for toppings.
You will love this half avocado stuffed with tuna salad. It’s so simple but so satisfying. Breadless tuna salad is a great option if you’re on a low-carb diet. This avocado recipe is also keto-approved because it is low in carbs and high in fat.
Each serving-half of an avocado contains 22 grams of fat and 2 grams of net carbs. Because this is a high-fat recipe, you may want to reduce the amount of mayonnaise you add (if you add any at all) when making the tuna salad.
Chocolate mousse with avocado
Avocado for dessert? It’s not as implausible as it sounds (avocados are a fruit after all). But it’s the high-fat content of avocados that makes this mousse more creamy, yet completely dairy-free. Avocado, cocoa, honey, and coconut oil can be used to make a luxurious decadent dessert while remaining healthy. Each serving contains only 5 grams of sugar from honey.
Tropical smoothie with avocado
If you’ve yet to add avocado to your smoothie, you’re missing out. This fatty fruit is the secret to a perfect creamy smoothie. Thanks to its light flavor, it goes well with fruit and other smoothies without being too overpowering. You really get the tropical essence of mango, pineapple, and coconut milk.
Avocado and cucumber gazpacho
Traditional gazpacho is spicy and heavy on tomatoes, but this version has a milder flavor. It is still served cold, but the soup is based on vegetable broth, avocado, and cucumber. It’s creamier than tomato-based gazpacho because of the avocado mixture. This soup is lighter with only 94 calories, so enjoy it as an appetizer.