Is Avocado
a Good Fat?

The word “fats” has an unfairly bad rap, but the reality is you should eat good fats as they are a mission-critical part of our diets. Yet not all fats are created equal — there are “good” fats (monounsaturated and polyunsaturated) and “bad” fats (saturated and trans), which can raise LDL cholesterol levels. The type and amount of fat you eat are critical to a healthy diet.

 

Here’s the skinny on avocado’s good fats, along with a few ideas to help you swap bad fats for good fats.

 

The Good Fat in Avocado > Bad Fats

First, let’s set the record straight: Fats are an essential part of our diets. Our bodies need fat to help the absorption of fat-soluble nutrients, such as vitamins A, D, K, and E. Let’s break it down to fully understand how different fats impact our bodies.

 

Bad fats are trans and saturated fats. Good fats are unsaturated (monounsaturated and polyunsaturated) fats. While both help your body absorb nutrients, bad fats tend to raise LDL cholesterol in our blood, potentially increasing the risk of heart disease. Good fats, on the other hand, won’t raise LDL cholesterol and are beneficial when consumed in moderation.

 

In other words, smart eating isn’t just about lowering the total fat intake through our diets. Instead, the Dietary Guidelines for Americans recommends replacing bad fats with good fats in your diet — and avocados are here to help! Most of the fat in avocados is unsaturated, making avocados a great substitute for foods high in saturated fat.

 

Does Avocado Have Good Fats?

Yes, 75% of the fats in avocados are “good” fats! One serving (approximately 50g or 1/3 of a medium avocado) contains 5g of monounsaturated fat. Apart from being a delicious, versatile, and easy-to-enjoy fruit, avocados are essentially the only fruit with good fats. As such, they can play a dual role in helping people meet both fruit and good fat recommendations. Win-win!

 

 

Swap Bad Fats with Avocado’s Good Fats

Avocados make a terrific substitute for bad fats if you’re trying to cut down on calories. Current dietary guidelines, based on elements of the Dietary Approaches to Stop Hypertension (DASH) eating plan developed by the National Institutes of Health, advocate eating more plant-based foods with a focus on fruits, vegetables, whole grains, fish, poultry, nuts, and reduced fats (including saturated fat and cholesterol). The DASH approach, combined with exercise, may help several health issues, including weight loss, lower blood pressure, lower cholesterol, and lower risks of hypertension, as well as Type 2 diabetes and heart disease.

 

*Consult a physician before making any changes to your diet.

 

Easy choices to add avocado’s good fat to your diet:

• Swap buttered toast for avocado toast.
• Smear avocado spreads on sandwich bread or wraps instead of mayonnaise.
• Mash up a batch of guacamole in place of full-fat dairy-based dips.
• Top soups with diced avocado instead of sour cream.
• Use avocado instead of ice cream or full-fat milk in smoothie bowls.

 

There’s More Than Just Good Fat in Avocado

Avocados are superfoods, meaning they pack a nutritional punch…and are super delicious! Aside from the naturally good fat in avocados, these bumpy green fruits contain nearly 20 vitamins and minerals. Regarding nutrients you might prioritize while managing your weight, consider that one serving (that’s about 1/3 a medium avocado or 50g) contains:

• 11% DV of fiber, which helps reduce blood cholesterol levels, potentially lowering the risk of heart disease, and — important for people trying to manage their weight — makes you feel full and satisfied.
• 6% DV of potassium, which, if you already have an active lifestyle, means you’ll probably be aware of the importance of potassium. It’s an electrolyte that needs to be replaced as your body sweats during a workout. Potassium also helps build muscle, as well as break down and use carbohydrates.
• 4% DV of magnesium, which is another vital nutrient, especially if you like to work out. Magnesium helps regulate muscle and nerve function.
• 14% DV of pantothenic acid (aka vitamin B5), which helps the body convert food into energy.

 

Eating better doesn’t have to involve a compromise — especially when you’re adding delicious, creamy avocados with good fat. Head to our recipe archive for even more good fat recipe inspiration. Buen provecho!