The Truth About Avocados!

Avocados! Are they fruits, vegetables, or fats? Although some people say that avocados are fruits since they grow on trees, others say that they are vegetables since they are not sweet. The truth is that avocados are classified in the fat and oils food group due to their high fat content.

Avocados are very nutritious foods, due to their high content of folic acid, vitamin E, vitamin C, vitamin K, vitamin B6, potassium, magnesium and soluble fibers. In addition to that, avocados are cholesterol free and sodium free, and they are also rich in Polyunsaturated fatty acids and Oleic acid (a Monounsaturated fatty acid) which can replace saturated fats in a healthy diet.

It’s now obvious that avocados are a great healthy choice, they are good for the heart and for people with diabetes due to their high monounsaturated fatty acid content which improves blood sugar control, increases HDL levels and decreases LDL levels. They can also help in lowering high blood pressure due to their high potassium content. Studies have revealed that avocados may help in fighting skin-aging, boosting memory, preventing liver diseases, absorbing more nutrients when mixed with other fruits and vegetables, and preventing cancer.

A recommended serving size is about 2 tablespoons, which provides 5 g of fat and 45 calories.

Want a healthy and light avocado sandwich?

Mix 2 tablespoons of avocado with ½ cup mashed tomatoes, ¼ cup mashed red onions, and ¼ cup colored sweet peppers.
Spread it on a wholegrain bread slice, add top it off with 1 slice light mozzarella cheese. Toast it until the cheese melts or eat it as a cold sandwich, and Enjoy!

Dietitian Dina Moghraby