Is avocado good for weight loss?
There are many science-based reasons to include avocados in your diet, but can they aid in weight loss?
Avocados are nutrient-dense, packed with healthy monounsaturated and polyunsaturated fats, and naturally low in sugar and sodium. Just half an avocado provides about 5 grams of fibre—17% of your daily requirement—and is a good source of folate, vitamin K, and vitamin E.
While no single food can dramatically impact your health, avocados can be a valuable part of a balanced diet if you’re aiming to lose weight. A study published in Nutrition Journal found that individuals who regularly consumed avocados had lower body weights and BMIs compared to those who did not, with no significant difference in calorie intake.
The study also revealed that avocado consumers typically ate more fruits and vegetables and consumed less added sugar.
What is the best way to eat avocado?
The best thing about avocados is that you can enjoy them smashed, sliced, diced, baked, this list goes on and the choice is entirely up to you! So whether you're a millennial and enjoy your avo smashed with perfectly poached eggs for brunch or prefer sliced avo in a fresh salad, get adventurous and enjoy this Aussie favourite.
RELATED: Why we love avocado for breakfast
Try avocado in salads, dips and guacamole, but also experiment by turning it into a dressing for salads or try using avocado as a butter replacement in baking. Keep reading to explore 21 of our best ever avocado recipes you will love!
The best avocado recipes of all time
1. Smashed avocado
One of the easiest ways to enjoy avo is to smash it! Simply use a fork and a little bowl and smash away. Season with some salt and pepper or try a little balsamic vinegar, lemon juice or crumbled feta. Smashed avocado makes a great toast topper or dip.
2. Guacamole and dips
Who doesn't love a good avocado dip? It's almost in our Aussie DNA. Turning fresh avo into a dip or guacamole is not only super easy but it makes for a delicious snack. It can be as simple as adding a little salt and pepper and a squeeze of lemon juice or have a little more fun and add fresh tomato, fresh herbs like coriander or blitz in some canned chickpeas or cannellini beans.
3. Stuffed avocado
Have you ever tried stuffing avocado? It's a fun and fancy brunch idea! Simply scoop out a bit of the avocado from each half to create a cavity large enough to accommodate an egg. Line avocado halves with salmon slices, then carefully crack an egg into each one and bake for 15-20 minutes. Sprinkle with some capers and dill to serve.
You can also use avocado to top other stuffed items like a baked potato, adding a fresh element makes the dish really pop.
4. Avocado salads
Adding diced avocado to your salad is a nice obvious way to enjoy more avo. But that's not your only option—they can also work in a green dressing to pour over your fresh salad. Avocados will not only add a creaminess to your salad but also provide a wonderful shot of healthy fat and fibre, plus vitamins and minerals that can help you feel full!
5. Avocado as dessert
Using avocado for sweet dishes and desserts may sound strange at first but trust us, it can really work! Avocado can be used to make chocolate cakes, brownies, and mousse and thanks to its mild flavour and healthy fats they can make a great addition to your baking.
Avocado can also be used as a vegan substitute for butter and eggs in baking. When swapping out butter for avocados, use a 1:1 ratio. So for example if a recipe calls for 1 cup of butter, swap it for 1 cup of mashed avocado.