Avocado...the good kind of fat!

Back in the 80’s, when fat phobia really started to become a “thing”, most people would quickly walk by the avocados at the grocery store, not even giving them a second look. This was due to research that put fear into people that certain foods with saturated fats like red meat and eggs could lead to heart disease. So, naturally, people really freaked out and basically grouped all types of fats into this one category. By the way, since then, this research has been debunked!  But, during this fear of fat craze, grocery store shelves were filled with low-fat products that people were flocking to buy. In order to create these products, other ingredients needed to be added to make up for the flavour and texture that fats provide. Hello sugar and yucky additives we don’t want (that’s another topic of another day)! Unfortunately, fat phobia still exists. There has been quite the shift towards breaking it down, but we still have a ways to go. A lot of people still believe that fats will make you fat and that it can be harmful to their health, which is not the case if you’re eating healthy fats! But, it can absolutely be true if you’re consuming poor quality fats like refined vegetable oils. Our bodies thrive off of healthy fats. They are essential for hormone production and regulation, brain health, heart health, assisting in the absorption of fat soluble vitamins (A, D, E, K), reducing inflammation, keeping us satiated, sustainable weight loss and more. 


Healthy fats are broken down into two categories: saturated and unsaturated. Saturated fats are foods like grass-fed butter and coconut oil. Unsaturated fats are foods like nuts and seeds, olive oil, wild caught fish, and my favourite, avocados. 


Avocados are a powerhouse fruit (yes they are actually a fruit) when it comes to its nutritional make up. They are nutrient dense meaning they offer a variety of important nutrients to nourish your body. Nutrients like lutein, a powerful antioxidant that is beneficial for your eyes and skin. It also has loads of fiber, potassium, vitamin K, some B vitamins and more. 


What I love the most about avocados is that you get approx. 20 grams of fat per avocado, such an easy way to add extra fats to your meal. I know this may seem like a lot of fat but our bodies need way more than this to truly optimize our health. Avocados are mostly made up of monounsaturated fat (some polyunsaturated as well as a small amount of saturated fat too), specifically oleic acid which is an omega-9 fat. Oleic acid helps to control insulin, regulate blood pressure, lower cholesterol and triglycerides, to name a few.


Some ways we like to eat them:

  • Smashed on sourdough toast with a tomato, red onion and fresh basil mix (like bruschetta!)
  • Cut into cubes with a pinch of sea salt, lime juice and minced garlic (or garlic powder)
  • On top of a salad
  • For breakfast with eggs and mixed greens
  • On a burger
  • In smoothies
  • In salad dressing like Cedar Valley Selections Avocado Lime Dressing (obviously!)

So, the next time you’re at the grocery store, stock up on those avocados. Your body will thank you!

Written by Tina Gravalos