Unlike most fruits that are mostly carbohydrates, the avocado is high in healthy fat making them a very unique member of the fruit family.  Approximately 77% of the calories in an avocado come from fat, known as oleic acid.  This monounsaturated fatty acid has been linked to reduced inflammation and a lower risk of developing heart disease.  While high in fat, avocados tend to also be high in fiber, about 7% per weight.  Fiber can have various health benefits for weight loss, metabolic health and reduced blood sugar spikes as well as help you to feel full longer.  These properties can be helpful for appetite regulation and weight loss.

Because the majority of the calories come from fat, avocados are also high in calories.  If weight loss is one of your goals, be sure to stick to reasonable portions – a quarter to half of an avocado in one sitting. A whole avocado is typically around 160 calories. Avocados do not contain any cholesterol and are low in saturated fat. 

A single 100-gram serving contains: Vitamin K (26% of the RDA), Folate (20% of the RDA), Vitamin C (17% of the RDA), Potassium (14% of the RDA), Vitamin B5 (14% of the RDA), Vitamin B6 (13% of the RDA), Vitamin E (10% of the RDA) and trace amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, Vitamin B1 (thiamin), Vitamin B2 (riboflavin) and Vitamin B3 (Niacin). 

Not only are avocados healthy, they are also very delicious and can be eaten in a number of different ways.  You can add them to salads or a variety of different recipes or grab a spoon and eat them plain.  One of the most famous uses for avocados is homemade guacamole. 

Easy Peasy Guacamole Recipe:

The trick to making good guacamole is using good ripe avocados. Check by gently pressing on the outside of the avocado. There should be a little bit of give. If there is no give, it is not ripe enough – do not use it. Put the following ingredients into a food processor:

  • 2 ripe avocados
  • ½ teaspoon of salt (I like Kosher salt)
  • 1 tbsp. of fresh lemon or lime juice
  • 2 tbsp. to ¼ cup of minced red onion, minced garlic or thinly sliced green onion

Once you have a basic guacamole down, you can start experimenting with variations such as: pepper, cayenne pepper, strawberries, mangoes, peaches, salsa…

by Cindy Hunt

Cindy Hunt is certified with the Canadian Society for Exercise Physiologists as a Certified Personal Trainer.  She has a Bachelor of Arts degree and graduated with Honours from the NAIT Personal Fitness Training Program.  She holds numerous group fitness certifications.  Her passion lies in motivating others to get active and pursue a healthy lifestyle.  She has worked with athletes, dancers, aquafit participants, pre and post-natal woman, older populations and anyone who is looking to reach their fitness goals.