Are Avocados Fattening?

For several years, many “diet experts” urged Americans to limit their intake of avocados because of their high fat content.  A medium-sized avocado contains 30 grams of fat, as much as a quarter-pound burger!  Although, avocados are finally being accepted in main stream science as a benefit to one’s diet as most of the fat in an avocado is monounsaturated, the “good” fat that actually lowers cholesterol.  Comparatively, the fat in that burger is saturated fat and is usually considered a “bad” fat (especially in diets excessively rich of red meat), because of its relationship with blood cholesterol and risk of heart disease.

Additionally, it was found that avocados are rich in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol levels. In an article published in the December 1999 issue of the American Journal of Medicine, researchers pointed out that beta-sitosterol was shown to reduce cholesterol in 16 human studies.  Therefore, the U.S. government recently revised its official nutrition guidelines to urge Americans to eat more avocados.

Avocados have many health benefits as they are a nutrient dense food rich in folate, dietary fiber, vitamin C, vitamin E, riboflavin and vitamin B6. They also contain monounsaturated fat, which is easily burned for energy, and one avocado has more than twice as much potassium as a banana.  Researchers in Japan found that avocados helped protect the liver from damage.  They fed avocado and 22 other fruits to laboratory rats who were given D-galactosamine, a substance that causes liver damage by interfering with cell synthesis and results in cell death.  Although, the rats fed the avocado obtained the least amount of liver damage.

Therefore, the next time you’re making a salad, add cut up avocado for a healthy and smart addition. They’re also great eaten alone as a snack or as part of a meal. 

Natural Recipe of the Week:  The Taco Bar & Homemade Guacamole

Need a quick meal for dinner that won’t break the bank?  The Taco Bar is one of my family's favorites and also a great casual dinning choice for company.  You can also have it quite frequently without burnout because everyone mixes the meal of their choice: soft or hard shell tacos, taco salad and loaded nachos.  For the main taco filler, cook and brown ground beef (or ground turkey).  When the beef is half-way cooked, I like adding a can or two of plain back beans to add protein.  It also stretches out the beef and my budget!  Other options to add while cooking:  chopped onions, minced garlic, cumin and cayenne pepper.  While all of this is cooking, you can prep your toppings:  chopped tomatoes, shredded cheese, sour cream and salsa, shredded lettuce or finely chopped baby spinach (the latter has a much greater nutritional value).  Serve with Homemade Guacamole - recipe below.

Keep It Natural:  Use real sour cream and choose tortillas and taco shells without transfats, “hydrogenated oils” in the ingredients.

Homemade Guacamole Recipe
This always gets rave reviews when I serve it and as it's made with raw vegetables and spices, it is brimming with both flavor and nutrition.  Makes four servings.

Ingredients:

• 3 avocados (reserve pits) - peeled, pitted, and mashed or pureed - depending upon your texture preference, I like it pureed
• 1 lime, juiced
• 1/2 to 1 teaspoon salt (go light and add more if needed, especially if using on salty chips)
• 1/2 cup diced onion
• 3 tablespoons chopped fresh cilantro
• 2 roma tomatoes, diced
• 1 teaspoon minced garlic
• 1 pinch ground cayenne pepper (optional)
• 3 Tbs salsa (optional)

Directions:

1. In a medium bowl, mash together the avocados, lime juice, and salt.  Mix in onion, cilantro, tomatoes, garlic and salsa (optional).  Stir in cayenne pepper (optional).
2. Refrigerate 1 hour or for best flavor, or serve immediately. You can intensify the flavor even more by refrigerating overnight - keep the guacamole from turning brown and oxidizing by leaving pits in the mixture.