The Amazing Avocado!

I refused to eat any food that was green when I was a child. I have become a little more adventurous with my food selections now that I am an adult. The first time I tried an avocado was at a sushi restaurant. I took a chance, and tried a California roll (avocado and crab meat rolled up with white rice) and have been hooked on avocados ever since!

Avocados have been written off for being a high calorie and high fat food in the past, however, with nearly 20 vitamins and minerals, the avocado is now seen as a powerhouse food than a forbidden food. Read on to learn more about the nutrient packed avocado.

Avocado Facts

  • The avocado has been given the nickname “alligator pear” for its rough skin and pear shape
  • Persea Americana is the Avocado’s botanical name
  • Avocados grow year round in warm climates
  • Avocados are native to Central America
  • The avocado is considered a fruit and is a member of the berry family
  • One avocado tree can produce between 150 and 500 avocados each year
  • Looking for a reason to try an avocado? National guacamole day is September 16, and avocado is the main ingredient in guacamole!

When is an avocado ready to eat?

  • Avocados do not ripen until being removed from the tree.
  • Once an avocado is picked, it takes 7-10 days to ripen.
  • Placing an avocado in a brown bag will speed up the ripening process while putting in the refrigerator will slow the ripening process
  • A ripe avocado is soft but not squishy and will be easy to peel.
  • As soon as you cut into an avocado, it will begin to brown. Add a squeeze of lemon or lime juice to stop the browning.

Nutrition Information

  • According to the USDA nutrient database, one medium avocado contains 322 calories, 29 grams of fat, 17 grams of carbohydrate and 4 grams of protein.
  • A single serving is 1/5 of a medium avocado
  • One whole avocado contains more than 20 percent of the daily value for the following vitamin and minerals: vitamin C, vitamin E, vitamin K, vitamin B6, pantothenic acid, folate, and potassium.
  • Avocados are rich in monounsaturated fat. One medium avocado contains nearly 20 grams of monounsaturated fat. Replacing saturated fat with monounsaturated fat can help lower bad cholesterol (LDL)
  • Avocados are naturally sodium and cholesterol free
  • One medium avocado contains 13 grams of fiber

A new way to use an avocado for each day of the week

  • Monday: A new twist on the Caprese salad. Instead of topping tomato slices with mozzarella, top with avocado slices. Add black beans to make this into a filling lunch salad.
  • Tuesday: Try something new for breakfast. Make an avocado smoothie. Mix an avocado, banana, skim milk and ice in a blender.
  • Wednesday: Try a new topping on your sandwich. Replace cheese with avocado slices on your hamburger. You can also replace mayonnaise by spreading some avocado on your sandwich.
  • Thursday: Try a new treat. Make an avocado Popsicle. Blend avocado with ice and Splenda. Place in freezer.
  • Friday: Dress your salad with something new. Make a salad dressing mixing avocado, lime juice and olive oil together.
  • Saturday: Try something different on your toast. Spread avocado on whole-wheat toast instead of butter.
  • Sunday: Comfort food. Mix avocado with reduced sodium broth for a creamy soup.

How have you used an avocado recently?  Do you have a unique recipe? Share your creation with us here!

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Type2Diabetes.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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