Complete guide on Avocados


Avocados are a genus of trees, shrubs, vines, and herbaceous plants in the flowering plant family Lauraceae.

Health benefits:

A view of a city at night

There are many health benefits when it comes to the consumption of avocado. For example, when avocados are consumed with other types of foods, it can help lower your cholesterol. Avocados also have a low glycemic index which means that they don’t cause spikes in your blood sugar levels. They are also high in monounsaturated fats, potassium, vitamin A and B carotenoids which provide antioxidants to the body. Avocados are an easily digestible food because they are rich in heart-healthy fat and fiber.

Avocados are nutrient-dense, which means that they are packed with vitamins, minerals, antioxidants, and dietary fiber. They are also low in sugar and carbohydrates, making them perfect for people on a ketogenic diet or diabetic diets. Avocado oil is extracted from the fruit of avocados often to supplement or as its stand-alone cooking oil. Avocado oil is high in monounsaturated fatty acids and it contains a higher smoke point than other vegetable oils making it perfect for cooking, frying, or baking. Avocado oil has a mild flavor and adds nutrition to your favorite recipes without changing the taste.

Common methods of consumption of avocado:

A tree next to a body of water

One of the most common methods in which avocados are consumed is in the form of guacamole, which is typically made with mashed avocado, minced garlic or onion, lemon or lime juice, salt, and pepper among other ingredients. When guacamole is made with garlic, the avocado’s healthy fats are preserved while being better absorbed by our bodies. Avocados also have a creamy texture which allows them to replace cream in some recipes.

Recipes:

If you’re looking for ways on how to incorporate avocados into your diet or are simply trying to get rid of some avocados that you have, here are a few recipes to get you started:

Desserts: Avocado brownies, avocado mousse, or pancakes.

Breakfast: Try avocado egg benedict or avocado toast with egg and prosciutto.

Soups and salads: Chicken Caesar salad or avocado vinaigrette for your salad.

Main Course: Avocado quesadillas, avocado pizza, or chicken with avocado sauce.

Dip: Tuna tartare, salsa, or guacamole dip.

As you can see from the recipes above, there are many ways to incorporate avocado into your meals. It is recommended to consume fruit because it contains more nutrients than processed avocado oil.

According to research published by the American Heart Association, avocados are better than most fruits at helping reduce cholesterol levels and improve one’s HDL (good cholesterol) to LDL (bad cholesterol) ratios.

The majority of research on avocados and their health benefits has been done in California, home to the Hass Avocado Board, an industry group that mostly funds studies that claim avocados can reduce levels of bad cholesterol and help battle cancer cells. While the avocado is a healthy fruit, it also has a high amount of calories and fat (about 318 calories per average avocado). However, studies show that avocados can be part of healthy diet plans. For example, some research suggests eating an avocado a day can help boost your good cholesterol levels while reducing the risk factors for diabetes and cancer.

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