Lawyers quickly went from occasional treat yourself to your local Mexican restaurant to a popular grocery store staple within a decade. Today, a quick glance through Instagram and Pinterest reveals hundreds of thousands of ways to eat this green-fleshed treat. Besides the fact that they’re rich and creamy and simply delicious, there are good reasons avocados have their place on your menu. Here are some of the top health benefits of avocado, plus some surprising new (and healthy) ways to eat it.
The health benefits of avocados
1. Better intake of vitamins and minerals. With 20 vitamins and minerals, avocados are undoubtedly nutritious. And the people who eat it have more nutritious diets which include more fruits and vegetables overall, as well as more fiber, vitamins E and K, magnesium, potassium, and healthy monounsaturated fats (MUFA), according to a study. Avocado consumers also consumed less added sugar. Although it is technically considered a fruit (yes, a fruit!), because avocados provide MUFA and because of how they are used in recipes and meals, I (along with many nutrition experts ) describe avocados as a plant-based fat.
2. Help against hunger. Research on overweight adults found that those who ate a no-avocado lunch compared to those who ate about half an avocado, avocado eaters reported greater food satisfaction and less desire to eat over the five following hours. Anything that helps with hunger and tastes this good is a winner in my opinion.
3. Weight management. Let’s clear things up once and for all. Quality plant-based fats are good for you, even if you’re trying to lose weight. In study On the subject, people who reported eating avocados were found to have lower BMI and body weight, as well as slimmer waistlines than non-eaters. Another Mediterranean diet studywhich is high in MUFA, found that even when following an unrestricted (read: no calorie limit) diet high in MUFA, participants lost weight and inches off their waistline over a five-year period.
4. Powerful protection against diseases. Improving the quality of the diet, reducing the consumption of added sugars and better weight management are all means in their own right to improve health. In addition to that, this was shown that avocado eaters have higher levels of HDL cholesterol (the healthy kind) while separate search found that eating avocados was associated with lower levels of unhealthy LDL cholesterol, both of which are beneficial for your heart.
Research on the Mediterranean diet suggests it could improve memory and other cognitive measures, as well as reduce dementia rates. Other research associates this dietary pattern with lower rates of depression, hearing loss, certain cancers and type 2 diabetes. Eat MUFA-rich avocados, as well as other vegetable oils (including olives and olive oil), whole grains, nuts, seeds, fruits and vegetables while reducing meat and Processed foods may offer similar benefits.
11 Healthy, Nutritionist-Approved Avocado Recipes
You already know they’re delicious — even decadent — smashed on toast, but here are other ways to enjoy avocados. I selected a mix of sweet and savory recipes because avocados go equally well with both. But don’t take my word for it. Try one of these avocado dishes and desserts and you will believe it.
avocado and chocolate pudding
Chocolate dessert lovers, I’m on your side. Which brings me to this epic, rich, chocolatey pudding. It has a touch of espresso powder, which brings out the deep chocolate flavor and, unlike other avocado puddings, it’s sweetened with real fruit – no added sugar (whether in the form of honey, agave, maple syrup or other sweetener).
Simple Carne Asada with Avocado Chimichurri
Here, grilled flank steak (a lean cut of beef) is topped with chimichurri sauce. Although traditional chimichurri doesn’t require avocado, why cut hair when you’re adding so much deliciousness and an extra dose of goodness? Dietitian Kaliegh McMordie, RDN suggests enjoying her recipe with a side of grilled sweet potatoes and salad – great portion suggestions to round out your meal with vegetables.
Hummus Edamame and Avocado
Protein-rich edamame is mixed with avocado and flavorful seasonings to give you this bright dip. Like other bean foods, this dip gets extra credit: Because beans are nutrient-dense, they count toward your vegetable quota as well as your protein needs. Score extra points by using vegetable dunkers, like red pepper strips or carrot pieces. Whole-grain chips and crackers are healthy alternatives.
Chocolate-Banana-Avocado Smoothie Bowl
It legitimately looks like a dessert, but it keeps things tidy for breakfast because it has no added sugar. Toppings are optional, but I encourage you to use little fruit or skip it altogether. The smoothie contains a lot of it. Instead, you might consider some low-sugar granola or nuts for added crunch.
Stack of tomatoes, avocado, watermelon
I’ve had similar salads with burrata or feta cheese, but this dairy-free version gets its creaminess from avocados. Even if you like dairy, I bet you will enjoy this variation.
Healthy Avocado and Black Bean Brownies
You had me at brownies. Avocados and black beans are the two sneaky ingredients that put the health into these treats. They’re also dairy-free and gluten-free, and the recipe has an egg-free option.
Avocado boats stuffed with eggs and prosciutto
Skip the toasts, meet your partner. These beauties will impress brunch guests, but also require little effort for a solo dinner. The super simple recipe is naturally gluten-free, paleo, and low-carb, so it suits many lifestyles.
Creamy pasta with avocado, cherry tomatoes and zucchini
If the words “creamy” and “pasta” aren’t enough to convert you, I suggest this: Dinner in 20! Plus, this pasta dish is free of gluten, dairy, eggs, nuts and grains. This version is made with edamame pasta, but to make it soy-free, you can substitute gluten-free whole-grain spaghetti (to keep it gluten-free) or another bean-based variety. If you don’t need to follow a special diet, regular whole wheat pasta is also a healthy choice.
Mint Chocolate Chip Popsicles
To satisfy a craving for mint chocolate chip ice cream in a healthier way, all you need are ice cream molds, Medjool dates, avocado, mint leaves and chocolate chips. Mint. For less than 150 calories, you’ll have a luxurious, creamy treat. And since the recipe suggests dairy-free substitutions, you can get all that creaminess from purely plant-based sources.
Baked Avocado Fries
You might want to prepare a thank you note to send to the geniuses behind this simple side, snack or appetizer. The fries are both gluten-free and vegan, and like many vegan dishes, they get a lot of flavor from nutritional yeast. It’s a staple in vegan and dairy-free cooking, as the flavorful flakes make a great substitute for parmesan, among other things. If you buy a package of nutritional yeast and wonder what else to do with it, it’s delicious on roasted Brussels sprouts and makes a delicious popcorn topping.
No Churn Avocado Dark Chocolate Frozen Yogurt
What if I told you that you probably have all the ingredients and appliances you need to make this decadent dessert right now? This is not fake news, it’s true! Another truth: it only tastes and looks decadent. The non-fat Greek yogurt and avocado base is packed with nutrients – a total dessert bonus. If, like me, you don’t have an ice cream maker at home, don’t worry; there are instructions to do it without. The only downside to this dessert is that you have to wait for it to set before you can fully enjoy it.
MORE TIPS AND TRICKS FROM A NUTRITIONIST
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