Avocado is one of those foods that almost every dietary ideology agrees is good for you. Vegans, vegetarians, paleos, Mediterranean diet espousers, and keto diet fans all promote avocados as a \u201cgood fat.\u201d Even the USDA dietary committee wants people eating avocados. But most avocado discussion stops there. It\u2019s \u201cgood for you\u201d and that\u2019s about all you hear about the avocado. I\u2019m as guilty as the next man, seeing as how my main focus is on avocado oil\u00a0<\/em>used as the basis of most Primal Kitchen products.<\/p>\n But the human research convincingly shows that avocados\u2014the whole fruit\u2014are incredibly healthy and nutrient-dense additions to anyone\u2019s diet. Unless you have a specific reason for not eating them, you should be eating avocados oil on a regular basis. Here are seven evidence-based reasons why this is the case:<\/p>\n What constitutes a healthy lipid profile is a subject of debate, but we can generally agree on a few principles:<\/p>\n Eating avocados achieves all these improvements. In one human study, subjects were randomized to eat either an American diet, a standard \u201chealthy\u201d low-fat diet, a moderate-fat diet with most of the fat coming from sunflower and canola oil, or a moderate-fat diet with most of the extra fat coming from one large avocado a day. Only the avocado diet improved LDL:HDL ratio, increased LDL particle size, and reduced oxidized LDL. It was the clear winner over both the American, the seed oil diet, and the low-fat diet.<\/p>\n Another similar study pitted avocado eaters against seed oil eaters. The fatty acid composition was identical in both diets, but only the avocado eaters saw reductions in oxidized LDL particles.<\/p>\n In another study, Hispanic adults with high cholesterol were randomized to a high-carb vegetarian diet enriched with soybean and safflower oil or a high-carb vegetarian diet enriched with avocado (30% of total calories from avocado). The avocado group saw much better improvements in LDL, triglycerides, and HDL.<\/p>\n Some studies find that eating a hamburger patty by itself increases postprandial lipid oxidation and reduces endothelial function, while eating the same patty with a half avocado almost abolishes these effects and also reduces systemic inflammation. There are other issues at hand here, so don\u2019t freak out about a hamburger patty just yet, but it\u2019s probably is a good idea to have a few slices of avocado with your meat. Other herbs, spices, and phytonutrient-rich plant foods can also help here.<\/p>\n Adding avocados to meals makes said meal both more filling and satisfying. This effect occurs whether the avocado adds calories or not. Even isocaloric meals, some with avocados, some without, show the effect. A meal with avocado is simply more satisfying and keeps a person fuller for longer. You aren\u2019t full because you\u2019re getting stuffed. You\u2019re full because you\u2019re satisfied\u2014the meal was nutrient-dense and inherently filling. You\u2019re full because avocados have powerful effects on gut satiety hormones.<\/p>\n In older adults given a battery of mental tests, eating avocados increased lutein (a carotenoid linked to ocular and cognitive health) levels by 25%, boosting executive functional capacity, sustained attention, and problem solving ability compared to eating chickpeas.<\/p>\n Avocado is a unique blend of water and oleic acid that enhances the absorption of carotenoids not just from the avocado itself, but also from any accompanying foods that contain carotenoids.<\/p>\n Dietary avocado increases the diversity of the gut biome, increases \u201cshedding\u201d of fat in the stool of obese and overweight (who don\u2019t \u201cneed\u201d the additional caloric energy), and reduces bile acid excretion in the stool. It also tends to increase short chain fatty acid production by gut bacteria, a good indicator of improved metabolic health.<\/p>\n In general, avocado consumption lowers markers of inflammation and oxidative stress. As mentioned earlier, they can reduce LDL oxidation\u2014the process by which LDL particles are subjected to oxidative stress and damaged, thereby increasing the risk of atherosclerosis. They also have been shown to lower C-reactive protein and other markers associated with endothelial damage and function.<\/p>\n Older adults who eat avocados see increases in their macular pigment density (MPD).<\/p>\n When most people talk about the nutrients found in avocados, they talk about potassium and monounsaturated fat. These are good components of the avocado, to be sure, but there\u2019s a lot more to it. A single avocado gives you:<\/p>\n That\u2019s not bad for 200 calories of healthy fat and prebiotic fiber that also has all the beneficial effects mentioned above. Avocados are delicious, nutritious, and improve many aspects of your health. There\u2019s no reason not to eat them on a regular basis.<\/p>\n1. Avocados improve cholesterol<\/h2>\n
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2. Avocados make meat healthier<\/h2>\n
3. Avocados make meals more filling and satisfying<\/h2>\n
4. Avocados improve cognitive function<\/h2>\n
5. Avocados improve gut health<\/h2>\n
6. Avocados reduce oxidative stress and inflammation<\/h2>\n
7. Avocados improve eye health<\/h2>\n
8. Avocados are micronutrient-rich.<\/h2>\n
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