Should I treat avocados like a fat or a fruit? What is a serving size?
Avocados are a source of unsaturated fat and have minimal carbohydrates. So you should treat them like a fat, not as a serving of fruit.
Unsaturated fats are called “good fats” because they have health benefits like lowering your risk of heart disease when they replace less healthy fats in the diet. The types of unsaturated fats that you hear most about are polyunsaturated, monounsaturated, and omega-3 fatty acids. Avocados are high in monounsaturated fat, which has been found to lower LDL (or “bad”) cholesterol. We recommend including more monounsaturated fats in the diet than saturated or trans fats.
Avocados are a great food choice. Just remember that fats (even healthy fats!) can have a lot of calories in a small portion, and the calories can add up quickly. Two tablespoons or about ¼ of a medium-size avocado has:
- 45 calories
- 4 grams of fat (less than one of these grams is saturated)
- 2 grams of fiber
- 2 grams of carbohydrate
You can use avocados several ways in the kitchen. Here are just a few ideas:
- Mash 1-2 avocados up, mix with some spices, and serve as guacamole
- Dice up an avocado and add it to a salad
- Use avocado slices to garnish tortilla soup
- Slice and add as a topping to your sandwiches or wraps
- Puree avocado in a food processor with a bit of lemon juice, garlic, and olive oil and use as a sauce or dressing.
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