Avocados are considered super healthy. But are you missing out if you don’t eat them? Avocados have many benefits, but also many calories. A nutrition researcher explains which outweighs. The avocado stands out from the crowd. Even though we like to eat it as part of a salad, it’s not a vegetable, but a berry – making it a fruit. Unlike other fruits, avocados are not sweet, but are known for their high fat content. In fact, 100 grams of avocado contain about 24 grams of fat. For comparison, cheese and chocolate contain around 30 grams.
Reader question: Are avocados as healthy as they are often claimed to be? The avocado is unique. Even though we enjoy eating it as part of a salad, it’s not a vegetable, but a berry – making it a fruit. Unlike other fruits, avocados are not sweet, but are known for their high fat content. In fact, 100 grams of avocado contain about 24 grams of fat. For comparison, cheese and chocolate contain around 30 grams.
In the “Wohl & Sein responds” section, we address questions from readers about health and nutrition. Email us at wohlundsein@nzz.ch. “From a health perspective, this naturally makes the avocado suspicious at first,” says nutrition researcher Stefan Kabisch from Charité – Universitätsmedizin Berlin. However, he quickly dispels concerns: “Avocados mainly contain monounsaturated and polyunsaturated plant fats, which are considered healthy.” In that sense, the avocado fits the current recommendations for a traditional Mediterranean diet with fresh products and little sugar.
According to Kabisch, a guacamole spread made from avocados can be a part of a savory breakfast, which also keeps you full longer. Many people also enjoy scooping out the flesh with salt, pepper, and lemon from the shell.
However, whether avocados are really beneficial to health is not scientifically proven. The few studies available contain only a small number of participants and were conducted for a short period of time. The health benefits of unsaturated plant fats are well researched in olive oil. Studies have shown that olive oil can lower blood pressure and blood fats, reducing the risk of heart attack and stroke. “While avocados do not consist of exactly the same ingredients as olive oil, we can assume that with its main component of unsaturated fats, it has a similar positive health effect,” says Kabisch.
Despite being portrayed as a superfood, avocados are not a cure-all. Claims on the internet that consuming avocados helps prevent or treat cancer, improve memory, or vision are not scientifically proven, according to Kabisch. While avocados contain additional beneficial ingredients such as vitamins, protein, fiber, and potassium, these substances are also found in other foods. Fiber and unsaturated fats, for example, are known to have anti-inflammatory properties. However, these substances are also present in other foods. Potassium or folic acid are not present in higher amounts in avocados. “With a balanced diet, we can sufficiently cover the need for all necessary nutrients,” says Kabisch. Therefore, there is no compelling reason to include avocados in the diet.
Caution with calories: If you enjoy the nutty, creamy taste, feel free to indulge in avocados. However, do not rely solely on avocados to meet your daily fiber needs. The green fruit contains too many calories – about 230 kilocalories per 100 grams, roughly four times as much as an apple.
The high calorie content is the decisive factor for Kabisch to consume avocados in moderation. To meet the daily protein requirement, one would have to consume one to two dozen avocados. Legumes, eggs, fish, or meat are more suitable options. There are also foods with fewer calories, such as salad and vegetables, that are better sources of fiber.
In conclusion, avocados have gained popularity in recent years. The amount of avocados imported into Germany has increased fivefold in the past ten years. In Switzerland, the quantity has tripled in the same period. According to nutrition researcher Kabisch, this is mainly due to the trend towards a diet where plant fats are favored over animal products. From a health perspective, avocados are a sensible potential part of a balanced diet.
Do you have a question about nutrition and health? Email us at wohlundsein@nzz.ch.