Avocado is one of those foods that almost every dietary ideology agrees is good for you. I’m as guilty as the next man, seeing as how my main focus is on avocado oil used as the basis of most Primal Kitchen products.
But the human research convincingly shows that avocados—the whole fruit—are incredibly healthy and nutrient-dense additions to anyone’s diet.
1. Avocados improve cholesterol
Only the avocado diet improved LDL:HDL ratio, increased LDL particle size, and reduced oxidized LDL. Another similar study pitted avocado eaters against seed oil eaters.
2. Avocados make meat healthier
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’t freak out about a hamburger patty just yet, but it’s probably is a good idea to have a few slices of avocado with your meat.
3. Avocados make meals 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’t full because you’re getting stuffed.
It also tends to increase short chain fatty acid production by gut bacteria, a good indicator of improved metabolic health.
5. Avocados improve gut health
6. Avocados reduce oxidative stress and inflammation
In general, avocado consumption lowers markers of inflammation and oxidative stress.
8. Avocados are micronutrient-rich.
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’s a lot more to it. There’s no reason not to eat them on a regular basis.