Thursday, November 24, 2011

F4: Fats for Fighting Fat - Avocados

Avocados are one of the BEST sources for healthy fat.  About 75% of avocado calories come from fat, most of which are healthy, monounsaturated fats.  Avocados are also high in potassium, fiber, and vitamins B, A, and K.  Research also suggests that a diet rich in avocados can reduce LDL and triglyceride levels and increase HDL levels (Lopez 1996).  Avocados are also sources of the natural sugar, D-mannoheptulose, which has the potential to reduce insulin secretion in hyperglycemic patients (Viktora 1969).  They are also a source of digestive enzymes, such as lipase (for fat digestion) and cellulase (for the digestion of cellulose, found in fibrous vegetables), that can help reduce constipation.  

But be careful!  These enzymes are VERY sensitive to heat, so eat them raw to get these great health benefits.  Eat them as an additional side dish or with your salad.  No matter how you eat them, avocados should be a part of everyone's diet!

Dr. O 
"I don't live to eat...I eat to live!"


Lopez, L.R., et al., Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia. Arch Med 
         Res, 1996. 27(4): p. 519-23.

Viktora, J.K., et al., Effect of ingested mannoheptulose in animals and man. Metabolism, 1969. 18(2): p.