Clearing the name of the avocado as a calorific foodstuff
Once accused of making the world fat, the avocado’s health benefits were once overlooked.
Rachel Zammit Cutajar
Native to Mexico and the subtropical regions of the American continent, the avocado has green, buttery flesh with a large central stone. There are a number of varieties though most common are the Hass variety - a knobbly, purple black exterior with a creamy-textured rich flavoured interior and the Fuerte - a smooth green variety. The avocado is rich in protein and oil with the highest protein and oil content of any fruit or vegetable.
Strict dieters tend to avoid avocados because of their relatively high calorie and fat content (138 calories and 14.1g of fat in a medium sized avocado). However the avocado gained its notoriety in the 1980s gaining its status as an unhealthy food at time when high fat foods were being banished from diets far and wide.
The superfood contains beneficial monounsaturated fat and is packed with vitamins and nutrients and has been proved to be beneficial in weight management programmes.
An avocado makes you feel fuller for longer. The soluble fibre slows the breakdown of carbohydrates in the body slowing the release of energy. The oleic acid in the avocado sends feelings of satiety to the brain as well as actively lowering LDL cholesterol (the bad type).
Research published in Archives of Medical Research has shown a decrease in total cholesterol levels in healthy adults after a seven day avocado-enriched diet, while adults suffering from cholesterol levels above the normal range registered a decrease in LDL cholesterol which causes heart disease and an increase in healthy HDL cholesterol which prevents heart disease.
The high fat content also makes the overall diet more palatable, making it less likely for dieters to give in to temptations and binge on sugary foods high in carbohydrates and saturated fats.
Avocados are packed with antioxidants and carotenoids which are fat - not water soluble - therefore the fat content in the avocado itself not only allows for more efficient absorption of the carotenoids in the avocado itself but in all the other carotenoid rich fruit and vegetables eaten in the same meal.
Though officially a fruit, they have been characterised as vegetables and used in a variety of cuisines all over the world. Though native to Mexico, avocados grow well in Mediterranean and tropical climates as they do not tolerate freezing temperatures.
Selection and storage
Though avocados ripen on the tree they do not achieve the palatable softness that makes them so sought after until after they are picked. An unpicked avocado can stay on the tree for several months without spoiling. However once picked the avocado will quickly soften and eventually spoil.
An avocado is ready to eat when it is hard but yield a little when pressed. Colour alone is not a good enough indicator of ripeness as though Hass avocados go dark green or black as they ripen, other varieties will retain their light green skins even when fully ripe. Avoid fruit with blemishes or that is soft to the touch.
If you plan on eating the avocados in a few days stock up on harder fruit and ripen in a brown paper bag at room temperature - it will usually take between two and five days to ripen. Including an apple or banana in the bag accelerates the process because the fruit gives off ethylene gas, which acts as a ripening agent. Once ripe the fruit should be stored in the fridge, though for no more than two or three days.
Once cut the flesh will turn brown quickly. To prevent browning add a little lemon juice and store in an air-tight container until ready to eat. Avocado flesh - again sprinkled with lemon - can also be frozen for up to five months.
