avocado: the nutrient all-star!

What is it?

Avocado is a fruit often covered in a brown or green skin, containing a creamy pale yellow-green fleshy pulp and seed at the centre. Also referred to as the alligator pear, the fruit is one of few with the highest mono-unsaturated fat content, the good kind. Therefore it is widely regarded as being suitable amongst patients with heart problems, diabetes and high blood pressure, particularly due to its lack of cholesterol. 

Why is it so special?

According to WebMD the fruit contains close to 20 vitamins and minerals in every serving, including a staggering 1,200mg of potassium in a whole fruit which helps reduce high blood pressure. The monounsaturated fat helps to increase quantities of good cholesterol (LDL cholesterol) in the bloodstream while simultaneously lowering the bad cholesterol (HDL cholesterol).

Additionally, the high fibre content of the fruit has a significant role in regulating blood sugar. As a result of how high blood pressure, heart disease and diabetes interacts, there is a possibility of your system housing high blood pressure and heart disease if you already have type-2 diabetes; the contents of the fruit helps all three conditions more effectively than any other medicine could.


Who is this suitable for?

Avocados are perfectly safe for consumption in moderation by people from all walks of life, although patients with high cholesterol, high blood pressure, and diabetes will benefit the most from it. As diabetics usually have comorbidity with high cholesterol and high blood pressure, avocados are perfect for them.

Also for anyone wanting to cut out carbohydrates or adapting to a low carb diet would appreciate the high fat content, also feeling the benefits of the multitude if nutrients that it delivers. The choice to substitute carbohydrates for foods with monounsaturated fats such as avocados versus dangerous saturated fats is always a safer choice!


When should I eat this?

Avocados can be eaten at just about any time and is rather versatile, but due to its savoury taste its best served for lunch or dinner—unless you’re a person to eat savoury foods in the morning, you’d probably prefer snacking on one during lunch or with a full meal at dinner.

How it is usually served?

Traditionally, avocados are served with very high carbohydrate meals, which is why you should be careful if you’re consuming avocado as an ingredient in food rather than avocado by itself. Nacho shells, tortilla chips, and tortillas are some of the foods traditionally served with an immensely popular dip; guacamole, a dish that contains avocado. Should you have the option, it would be preferable to eat avocados on their own rather than as an ingredient—having more control over what you eat is part and parcel of regulating your blood sugar if you’re diabetic.

Avocados can also double as a spread, puree, a substitute for butter or oil or even a sauce where fattening and unhealthy ingredients such as mayonnaise or salad dressing would be used instead. The amount of substitutes that avocado can double for are endless, limited only by your imagination. As an added bonus, its wholesome goodness means that you can afford to add more of it than you would an otherwise carb-loaded or saturated fat-filled ingredient.