There’s a new kid in town… and it’s the diet avocado. Are diet avocados better for you? Let’s talk details.
Diet avocados are now officially a thing, and actually it’s not its first rodeo. The SlimCado out of Florida has been around since the 80s (obvi it never gained much traction, the reviews on flavor and texture have been subpar), but the new diet avocado that has everyone talking is called the Avocado Light and it’s now launched in Spain. Avocado Light is by Isla Bonita, and it’s owned by the European produce company Eurobanan.
What is a diet avocado?
The new Avocado Light prides itself on being 30% less fat than regular avocado. That means it should slice off ~80 calories per one whole fruit, or ~30 calories per serving (a standard avocado serving is 1/3 of an avocado). It’s received the Food and Health Program of the Spanish Heart Foundation (PASFEC) seal as a product with reduced fat content.
True, regular avocados aren’t particularly low calorie. Regular avocados pack about 240 calories and about 21-30 grams per one whole fruit, depending on the type (California, Florida, Mexico, etc.). To put that in perspective, if you were to eat an entire avocado, that would be at least half of the recommended amount of fat I would suggest someone eat in a whole day even though they are good-for-you fats.
Any other claims to fame for the Avocado Light?
The Avocado Light website claims it oxidizes more slowly (so it doesn’t turn brown as fast), it becomes ripe more quickly (no more waiting for days), and it’s available year round. It’s not a genetically modified food; evidently its growing conditions lend it to being significantly lower in fat than a conventional avocado. It’s supposedly creamy, flavorful and maintains the vitamin and mineral nutrient profile of a regular avocado.
Isn’t avocado good fat? And has a lot of other good things?
Yes! Regular avocado is super rich in monounsaturated fats and has a fair amount of polyunsaturated fats, which are both nutritious, heart healthy fats. You want the majority of the fats in your diet to be mono- and polyunsaturated. Research has shown that replacing saturated fat in the diet with monounsaturated fat reduces LDL (“bad”) cholesterol without affecting HDL (“good”) cholesterol (1). Monounsaturated fats also help reduce blood sugar and triglycerides in those with diabetes (1). Likewise, polyunsaturated fats in the diet have been inversely related to heart disease in prospective studies (1).
Avocado is high in fiber, potassium, vitamin A, vitamin C, and has a fair amount of phosphorous, folate and magnesium. (PS – if you’re an avocado lover, you should check out my super easy guacamole recipe here!)
So… are diet avocados better for you?
Possibly. If you are someone who’s trying to watch calories (and notably over 70% of Americans are overweight or obese) and you have a difficult time keeping to the recommended 1/3 of an avocado serving and you enjoy the flavor, then it might be beneficial.
The Avocado Light website does not have full nutrition information disclosed so I can’t do a full comparison as I’d like to, but assuming the other beneficial vitamins and minerals are there as the brand says on its website, the real benefit I see would just be assisting with calorie control.Have you heard about #diet avocados? All the details HERE! Click To Tweet
Bottom line: In my opinion, if you aren’t going crazy overeating on avocados, then a regular avocado is probably just fine. If you find yourself eating multiple a day, then maybe an Avocado Light (if you like the flavor) is a good way to go, though I wouldn’t recommend eating more because they’re lower in calories if the intention was to help control calories. Personally, I’ll probably give the Avocado Light a try presuming it comes to the States just for comparison but I don’t plan on making the switch myself.
What do you think about diet avocados?
Would you give the Avocado Light a try?
Disclosures: None. This post was not created in partnership with any product or brand.
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- Ross AC, Caballero B, Cousins RJ, et al. Modern Nutrition in Health and Disease, 11th ed. Baltimore, MD. Lippincott Williams & Wilkins. 2014.