Good4U Myth Busters: The Avocado

Avocados

If you didn’t take a photo of your Avo on toast for Instagram, did it even happen?!
 
Good4U talk all things avocado and if these little green celebrity fruits are all they’re smashed up to be

Is it just me or is anyone else getting a teeny tiny bit tired of their Instagram feeds being  jam packed full of ‘Avo’ on toast, baked eggs and avocado, ‘green machine’ avocado smoothies, avocado face masks, hair masks and moisturisers?! What is the big deal with this ‘magical’ fruit? Is it all it’s smashed up to be? Here’s the low down: Avocado is a fruit which contain vitamins K, E, B and C which are all super nutrients to keep us feeling great. They are also full of folate and potassium. Would you believe they even contain more potassium than a banana and this helps to regulate blood pressure.

This green celebrity fruit contains a large proportion of fat compared to other fruits which contain mainly carbohydrates. Uh oh fat?? That’s bad?? Negative. The fat contained in avocados is monounsaturated fat with a small amount of polyunsaturated fat. These are unsaturated fats (or ‘good’ fats) which are much better for us compared to saturated fats found in processed meat, fatty cuts of meat and butter. Monounsaturated fats have been linked to lower cholesterol levels and improved heart health. So, choosing avocado as a fat source is a better choice. Yay! BUT, don’t go stocking up on the guacamole just yet. All fats contain 9kcal per gram so regardless of the source of fat, the energy it provides remains the same.

A portion of avocado is approx one third of an avocado for females and one half for males. Sounds a bit measly doesn’t it? If you’re completely hooked just remember that a whole regular sized Hass avocado contains about 240 calories and 22g of fat so if you’re having a full one maybe just watch your fat intake for the rest of the day or share with your avocado-loving friends! It’s so important to be portion conscious when consuming all foods and to maintain a healthy, balanced diet overall. If you have some leftover and are scared it’s going to go off, mash it up, pop it in an airtight container, squeeze in some lemon and lime and keep it in the fridge until the next day.

Avocado

The bottom line?  They are healthy but fatty. Consume in the right amounts and maybe go for something new for a fresh Insta pic next time you’re at brunch!

Emma Brennan is a qualified Nutritionist and is a registered member of the Association for Nutrition (AFN). Emma attained her qualification in Human Nutrition from Ulster University, Coleraine. Emma has a passion for all things nutrition and health related and her mission is to educate the public about their health and wellbeing through her blogs, videos and nutrition tips online and through the Good4U Nutrition Service provided to schools, sports clubs and businesses.