The latest facts about health, fitness and nutrition based on science
By Dr Megan Chircop
How can a chocolate dessert be nourishing you ask? Avocados!!!
Health benefits of avocados
Avocados are a unique type of fruit.
High in healthy fats:
Like other fruits, they have a high moisture content (about 70-80% by weight). However, unlike other fruits, they have a high fat content, which makes them decadently creamy in texture and therefore, very useful as a healthy substitute for other sources of fat., e.g. instead of butter. You can also be very creative and use it in desserts:
scroll down for our Chocolate Avocado pudding recipe, which is to die for - YUM!
The fats present in avocados are predominantly unsaturated (particularly mono-unsaturated), and this is thought to contribute to their positive effects on blood lipids and reduction in cardiovascular risk. Consumption of monounsaturated fats has also been shown to protect against abdominal fat accumulation. Abdominal (or visceral) fat accumulation is associated with the development of type 2 diabetes.
High in dietary fibre:
About 6-7% of the weight of an avocado is dietary fibre. Therefore, consuming half an avocado would contribute 1/3 of the minimum daily fibre requirement.
Low in sugar
In contrast to other fruits, avocados have a very low sugar and carbohydrate content (0.2g per half a fruit), making them ideal for providing sustained energy levels with minimal impact on blood sugar levels. The result is your energy and concentration levels will be stable.
Contain anti-inflammatory compounds
Avocados are also rich in chemicals which might be involved in reducing inflammation, cancer risk, cardiovascular risk, and the effects of aging on the skin and eyes.
Rich in vitamins and minerals
including potassium, magnesium, vitamins A, C, E, K1, and B group.
Chocolate avocado pudding (GF, V)
A guilt-free chocolate pudding. Dairy-free, no heavy creamy, cornstarch or sugar. Also, gluten-free and vegan. The creaminess comes from the avocado. But don't worry, this decadent dessert does not taste like avocado, its flavour is masked by the cocoa powder and maple-syrup.
200 grams avocado, peeled and chopped
1/3 cup cocoa powder
¼ cup sugar-free maple syrup
½ cup almond milk, unsweetened
1-1½ tsp vanilla extract
1 Blend all ingredients together, until smooth, in a blender or food processor.
2 Spoon mixture in to serving glasses. Serve immediately or chill in the fridge covered with cling film.
NUTRITION (per serving):
216 calories, 5.1g protein, 5.8g net carbohydrates, 11.7g fiber, 18.3g total fat.
You might also be interested in the following articles:
8 reasons why meal planning will ensure you lose weight and keep it off for good
Understanding portion sizes
Make your own nut butter
The secret to eating for weight loss
A morning pick-me-up that will burn fat
Nut butter chocolate crackles
Healthy dessert swap – Skinny pavlova semifreddo
Transform your life, health and body today
Feel fantastic again in your own skin by learning what foods your body needs to nourish itself
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