By Cindy Shank
Registered dietitian
Avocados are rising in popularity. Now that Subway offers avocados as a topping, it’s time to freshen up our knowledge about this unusual fruit.
Cindy Shank
Yes, avocados are considered a fruit botanically speaking; nutritionally speaking, avocados are a source of monounsaturated fat. The fruit provides 20 essential nutrients and health promoting antioxidants.
Avocados have no sodium and provide some fiber, which is great. One of the main health benefits — along with being nutrient dense — is the source of monounsaturated fat. Poly and monounsaturated fats when consumed in moderation and in place of saturated fats (animal fat) or trans fats (partially hydrogenated oils) can help to lower cholesterol and reduce risk of heart disease. This fruit is a source of fat. So remember, fat is dense in calories, and avocados can provide a hefty source of calories if not eaten in moderation.
Here’s how to choose and use an avocado.
The California Avocado Commission -- The nutrition facts for a 1/5 of a medium avocado.
2. At Subway, choose avocado in place of mayo or cheese. Don’t choose all three items on one sub or wrap.
3. Use mashed avocado in place of mayo in tuna or chicken salads.
4. Use mashed avocado in place of sour cream as a topping.
5. Top a burger with some thin slivers of avocado in place of mayo to add a cool green pop of color.
6. Remember to substitute avocados in your diet for another item such as mayo, cheese or dressing, rather than adding avocados in addition to your daily diet to prevent unwanted weight gain.
