Well, avocado lovers, we’re here to put your questions to rest. Let’s dig in on some of the most common avocado queries, including what they are, what dietitians really think about them, and whether they are truly the perfect food for your waistline. But what is their kind? Are they considered a fruit or a vegetable? You may be surprised to learn that avocados are actually a fruit! It’s botanically considered a berry because of its fleshy pulp, large single seed, and the fact that it grows on a tree. (2)
Calories 114Dietary fiber 6 gTotal sugar 0.2 gPotassium 345 milligrams (mg)Sodium 5.5 mgMagnesium 19.5 mgVitamin A 43 micrograms (μg)Vitamin E 1.3 mgVitamin K 14 μgVitamin B6 0.2 mgMonounsaturated fatty acids 6.7 g
Overall, avocados contain quite a bit of potassium, dietary fiber, and healthy fats. Avocado oil alone is almost two-thirds (71 percent) monounsaturated fatty acids — the “good fats” shown to lower LDL, or “bad,” cholesterol, according to MedlinePlus. These important contents add to a number of health benefits, notes the U.S. Department of Agriculture’s MyPlate guidelines. Additionally, avocados contain nutrients such as vitamin C, vitamin K, B vitamins, vitamin E, and vitamin A. Avocados are also an excellent source of dietary fiber, which helps reduce the risk of heart disease, type 2 diabetes, and obesity. (6) Dietary fiber is known to create a feeling of satiety, which can prevent snacking throughout the day. For this reason, avocados are often considered great foods for weight loss. But is this true? Another characteristic that makes avocados waistline-friendly? Their fiber. Not only is the monounsaturated fat in avocados good for you, Sharp says, but their fiber fills you up. For every 100 g of avocado, you get about 7 g of fiber. (7) Research supports Sharp’s praise. In a small study, 26 overweight adults reported a 28 percent reduction in hunger and a 23 percent increase in satisfaction after adding half an avocado to their daily diet. (8) Avocado oil may boost collagen production, further reducing signs of aging, research suggests. (Take that claim with a grain of salt, as the study was done on rats who were fed the oil.) (9) “Because they are so high in calories,” she says, “consuming them in excess could add extra calories to your day, which may cause weight gain if they’re not compensated for elsewhere in the diet.” Be sure to work with your doctor or a registered dietitian to find out how much avocado you can safely eat without sabotaging your weight loss goals.
