Q+A: Why Are Avocados So Healthy, and How Can I Include More of Them in My Diet?

Avocados are full of protein, fiber, cancer-fighting antioxidants, and key nutrients, such as folate. Here are a few ways to enjoy them with every meal.
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Avocados are full of protein, fiber, cancer-fighting antioxidants, and key nutrients, such as folate. Here are a few ways to enjoy them with every meal.
avocado

Avocados are full of protein, fiber, cancer-fighting antioxidants, and key nutrients, such as folate. Plus, they’re delicious, naturally gluten-free, and proven to help fight hunger: The healthy fats in avocados digest slowly, keeping you full and your blood sugar stable so you’re less likely to eat again -- for up to five hours, according to Michelle Wien, RD, a nutrition consultant based in Irvine, Calif.

Worried that avocados are “fattening”? Don’t be. Firstly, avocados contain mostly monounsaturated fats, which can be beneficial for your heart when eaten in moderation and when used to replace saturated fat and trans fat in your diet, according to the American Heart Association.

Secondly, nutritionists recommend 50 to 60 grams of fat a day based on your weight and height -- and half an avocado only contains 11 grams of fat, according to the "Skinny Chef," Jennifer Iserloh. Here are a few ways to enjoy avocados as part of every meal:

For Breakfast
Cut an avocado and a red and a yellow bell pepper into rings, and stack. Crack eggs into the holes, and fry to perfection. (To make an avocado ring, peel, halve, and remove the seed. Then cut a thick slice lengthwise, enlarging the hole with a knife if needed.)

For Lunch
Swap mayo for an avocado mash in your sandwich. Mix with a dash of chipotle powder, cumin, and black pepper.

For Dinner
To dress a salad, throw one ripe, peeled avocado into a blender with about one tablespoon each of lemon juice and olive oil, and pulse. Thin with water as desired, and add thyme, white pepper, and honey to taste.

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