Yes, avocados are relatively high in fat and calories (138 calories and 14.1g fat in half a medium-sized avocado). But they're also one of the best foods you can eat – a powerhouse of nutrients. Here are a few great reasons to eat them regularly.
Avocados can help you lose weight
Avocados contain plenty of fibre - including soluble and insoluble, both of which your body needs to keep the digestive system running smoothly. Plus, soluble fibre slows the breakdown of carbohydrates in your body, helping you feel full for longer. Avocados also contain oleic acid, a fat that activates the part of your brain that makes you feel full.
Avocados can help stabilize blood sugar
Packed with healthy monounsaturated fat, avocado slows digestion and helps keep blood sugar from spiking after a meal. Avocado is also a relatively low-carb, low-sugar food and falls very low on the glycemic index. At the same time, one medium avocado provides about 7-8 grams of dietary fiber, making it an important dietary source of this blood sugar-regulating nutrient.
Avocados can protect your heart (and your unborn baby)
One medium avocado provides almost a quarter of your recommended daily intake of folate, a vitamin that cuts the risk of birth defects. The high folate content of avocados, along with their high content of oleic acid and omega fatty acids are also associated with a lower risk of heart disease.
Avocados have anti-inflammatory and anti-cancer Benefits
Avocados have an unquestionable ability to help prevent unwanted inflammation. Cancer almost always includes excessive inflammation (lack of anti-inflammatory nutrients) and oxidative stress (lack of antioxidants). The anti-cancer properties of avocados are related to their mix of anti-inflammatory and antioxidant nutrients. In healthy cells, avocado works to improve inflammatory and oxidative stress levels. But in cancer cells, avocado works to increase oxidative stress and shift the cancer cells over into a programmed cell death cycle (apoptosis).
Avocados are packed with Antioxidants
Avocados are rich in vitamin E – a powerful antioxidant that boosts the immune system and reduces inflammation. They are also a great source of zeaxanthin and lutein – antioxidants that help protect the health of our eyes. But avocados aren’t just a rich source of these nutrients by themselves - they also help you get more out of other foods. Because these antioxidants are lipophilic (soluble in fat, not water), eating antioxidant-packed foods like fruits and vegetables along with monounsaturated-fat-rich avocados helps your body absorb more!