Why Eat Avocados?

[yeahright]

Why Eat Avocados?
By Suzy Cohen, R.Ph.

QUESTION: A friend of mine, who is a nutritionist, says I should eat avocados to reduce my risk for heart disease. My doctor says not to eat them -- they're too fatty. Can you settle this and tell me what to do?

ANSWER: Sure, but what kind of answer do you think you'll get? I love avocados and believe that the benefits far outweigh the fat content.

Technically, both your nutritionist and your doctor are correct. Avocados are high in calories -- about 200 calories for half a cup, according to the USDA Nutrient Database. Between 70 and 90 percent of the calories in avocados are from fat but it's "monounsaturated" fat, which lowers cholesterol and subsequently your risk for heart disease. It's the same with olives and olive oil.

The avocado beats all other fruits (yes, it is a fruit) in beta carotene and potassium content. If you are on certain diuretic drugs and have been told to eat a banana or drink orange juice daily for potassium, you should know that avocados are even better -- they contain more potassium than both bananas and orange juice. For diabetics, avocados -- also called "alligator pears" because of their shape and skin -- are a great choice because they don't contain a lot of sugar or starch.

Avocados contain heaps of protein, potassium, folic acid, thiamin, riboflavin, biotin, niacin, pantothenic acid, vitamin E and vitamin K. Two other nutrients stand out as crucial to health. The first is beta sitosterol, which may ease symptoms of BPH (benign prostatic hypertrophy). Guys, you may end up needing medicine costing hundreds of dollars a month, but one avocado will set you back about a dollar and lab analysis shows that avocados contain about 76 milligrams of beta sitosterol per three and a half ounces of raw, edible fruit. I'm not suggesting dollops of guacamole on top of meat-stuffed cheese burritos; I mean sliced-up avocados on top of a salad.

The second nutrient in avocados is glutathione. You need glutathione to stay alive and process dangerous by-products in the body. We produce it, but aging, certain drugs and disease conditions wipe it out. Avocados contain 15 to 20 millgrams of glutathione per 3 1/2 ounces. Glutathione is so helpful to the liver and digestion that studies have shown a correlation between eating glutathione (from fruits and veggies) and a lower risk for cancer, specifically oral and pharyngeal cancer.

Glutathione may be depleted from the body by many drugs, including acetaminophen (Tylenol), and depletions can cause joint pain. If you take this medication, it's good to supplement with glutathione, or eat lots of foods that contain it.

This information is not intended to treat, cure or diagnose your condition. Suzy Cohen is a registered pharmacist. To contact her, visit Welcome to Dear Pharmacist, Inc..

Dear Pharmacist. Distributed by Tribune Media Services.

[CHAPS]

What do Avocados taste like? I've never tried them i'd like to give them a shot.

[canadian champ]

What do Avocados taste like? I've never tried them i'd like to give them a shot.

Difficult to describe taste. The texture is chalky/slimy and the fruit itself has mild flavor... wow this post is rather unhelpful... haha
cc

[yeahright]

What do Avocados taste like? I've never tried them i'd like to give them a shot.

They don't actually taste like anything specific. The experience of eating one is very satisfying though (texture and calorie dense).

You pick a good one by squeezing them gently. If they give a little, then they are ripe. If they are firm, then they aren't ripe yet.

California Avocado Commission - Selecting & Handling

Once ripe, you slice it in half (there will be a big pit in the center).....and then take the avocado "meat" out of the skin shell (it should remove easily with a spoon). You can then put slices on just about anything.

California Avocado Commission - Healthy, Low Carb, Low Fat, Cooking Recipes using Avocados. Main menus, Appetizers, Desserts.

[rocknroll]

These are one of my very favorite foods on the planet but I didn't know they were so packed with goods. Nice post!

[stxnas]

I like them sliced up on sandwiches.

[canadian champ]

I like them sliced up on sandwiches.

For a gourmet salad, use large boston lettuce leaves grapfruit slices and avocado slices... DELICIOUS.

cc

[McBurly]

I like them sliced up on sandwiches.

Burgers and sandwich's with avocado slices are amazing

Also one cup of sliced avocado (~146g) has 10g of fiber

[Rage (SoCal)]

Great info, did not know a few of those things. I love my guac...mmmm

[moklepaul]

I eat them with spinich and ahi tuna

[Pitbull954]

Good post YR, as a kid I always thought I didnt like them because of the color, but I tryed some the other day and really liked it, now I like it more seeing how good it is for you.

[NYhomeboy]

If you're feeling adventurous, make them into a shake. Vanilla whey protein + milk + avocado + splenda (add green tea if you have any). It tastes AMAZING. The texture in the avocado, along with the added fat make this literally taste like a vanilla milkshake.

[McBurly]

If you're feeling adventurous, make them into a shake. Vanilla whey protein + milk + avocado + splenda (add green tea if you have any). It tastes AMAZING. The texture in the avocado, along with the added fat make this literally taste like a vanilla milkshake.

hmm interesting idea... i might have to give it a try

[stxnas]

hmm interesting idea... i might have to give it a try

Let us know how it goes...guess I'm not that adventurous.

[McBurly]

Let us know how it goes...guess I'm not that adventurous.

I generally like to try things once...
I'll give it a try tomorrow

[stxnas]

I generally like to try things once...
I'll give it a try tomorrow

I'm usually the same way, but this doesn't sound appealing to me as far as taste goes. It's hard for me to get enough calories down though and this sounds like it could be an interesting option. to add some needed cals.

[John Smeton]

how many grams of fat does one average sized avacodo contain?

[yeahright]

how many grams of fat does one average sized avacodo contain?

California Avocado Commission - Nutrition 101

[yeahright]

If you're feeling adventurous, make them into a shake. Vanilla whey protein + milk + avocado + splenda (add green tea if you have any). It tastes AMAZING. The texture in the avocado, along with the added fat make this literally taste like a vanilla milkshake.

Interesting idea.....I think adding the green tea would be a must here.....it would be a nice compliment to the avocado taste.

[Cuffs]

I love avocados, but don't think I'd like them mixed in a shake. It is an excellent food paired up with a chicken breast though.