Gourmet doesn’t have to be costly and your sandwich doesn’t need to be dry to be nutritious. Don’t let the leather-like appearance of the avocado fool you, there is rich goodness inside. Ranging in size from eight ounces to three pounds the funny looking pear-shape is good for you too.
Did you say antioxidants Lycopene and beta-carotene increases when you add one cup of fresh avocado equals 150 grams of the significant antioxidants with anti-inflammatory properties to your meal. Whether it be a salad or your regular meal time interest research tells us these carotenoids are fat soluble increasing their absorption. The greatest amount of carotenoid in the avocado is just under the skin. Lutein, alpha-carotene, phytosterols, omega-3 fatty acids 160 milligrams per cup, polyhydroxylated fatty alcohols PSA’s and many other carotenoids are in an avocado. We tend to think of a carotenoid as being in a carrot or tomato.
Bad rap high in fat When you compare the fat concentration of the avocado to other high fat foods and junk foods Americans eat on a daily basis as part of their diet, there really is no comparison considering these fats are ultimately healthy for you. The anti-inflammatory benefits for arthritis are well documented. The unusually high fatty acids also known as oleic acid acid promote heart health.
Promotes blood sugar regulation Avocado is low carb and one cup gives you about seven to eight grams of dietary fiber which makes it very important to otherwise problematic blood sugar. The seven carb sugars like mannoheptulase blocks hexokinase and changes the metabolic activity putting it on the low glycemic index.
Californiaavocadosdirect.com says there are also twenty vitamins and minerals pantothenic acid, Vitamin B6,Vitamin K, Vitamin E, Vitamin C, folate, copper, making avocados a great substitute for butter and mayonnaise. Compared to the fat content of butter 14 grams in one tablespoon serving while an avocado has only 4.5 grams of fat.
Avocados versus mayo Per two tablespoon serving, avocado and two egg whites 58 calories and 3.5 grams of fat and zero cholesterol and saturated fat, plus 166 micrograms of potassium. Mayo and yolk one tablespoon has 175 calories, 16 grams of total fat, 3 grams of saturated fat and 220 milligrams of cholesterol plus 68 micrograms of potassium. I like the potassium, taking a turkey sandwich to work, eat a banana on breaks for endurance and to replace important electrolytes. The cholesterol is enough difference for me to make the change 3-4 times a week to start, plus I love the taste of avocados.
Egg-free, soy-free, dairy-free mayo substitute
Ingredients: 1 avocado, 2 tablespoons of lemon juice, ½ teaspoon of salt to taste or your dietary needs. You can also add cayenne and other good things to the spread to your health and liking.
Preparation: Combine ingredients and mash until smooth. Enjoy on a BLT or your favorite sandwich.