Weight control becomes a potential problem if you, like many of us, have fallen in love with avocados.
Avocados have become very popular of late in the United States. Guacamole is perceived as a healthy indulgence and many Americans have jumped on the avocado toast bandwagon. It’s a must for any Super Bowl party and a big reason many of us frequent Mexican restaurants.
In fact, avocados are an excellent source of monounsaturated fat.
- The most abundant fatty acid is oleic acid, which is also the main component of olive oil.
- Oleic acid has been linked to reduced inflammation and may have beneficial effects on cancer.
- Avocado oil is a great source of healthy fats, and animal studies suggest a protective effect against inflammation, heart disease and diabetes.
Weight Control and the Caloric Avocado
But, avocados are also quite caloric. In fact, one avocado has about 330 calories. So, a bowl of guacamole with a basket of chips can add up to quite a few calories and a hefty dose of fat. But substitute puréed frozen peas for some of the avocado, and you can serve a big bowl of this favorite Mexican dip with a clear conscience. The peas add a subtle sweetness and also contribute folate and soluble fiber.
Also, avocados have become quite expensive lately:
It’s not your imagination: Avocados are more expensive.
- But there are a few reasons the price of the popular fruit has spiked and is likely to continue to rise in the coming weeks.
- According to David Magaña, vice president and senior analyst at Rabobank based in Fresno, California, for the first week of July, the wholesale prices of mid-sized avocados from Mexico were 129% higher than this time last year, said
- “This is the highest price for this time of the year in at least a decade, probably more.
- The wholesale price was $84.25 for a 25-pound box compared to $37 the week of Independence Day 2018.
- The increased wholesale price has been making its way to grocery stores.
Weight Control with Substitutions
Often the key to weight control with a caloric food is to make a partial substitution, using another healthy food that is less caloric.
Here’s a way to make a less caloric, less costly, but still tasty and satisfying version of guacamole.
Ingredients (makes 6 servings)
- 1 1/2 cups frozen peas, thawed
- 1/2 Hass avocado, peeled
- 1/4 cup finely chopped red onion
- 1/4 cup chopped cilantro
- 1 tablespoon fresh lime juice
- 1 1/2 teaspoons finely chopped jarred or canned jalapeno pepper
- 1/2 teaspoon salt
1. In a food processor, process the peas until finely chopped. Set aside.
2. In a serving bowl, with a potato masher or fork, mash the avocado until not quite smooth (leave it just a little lumpy).
3. Stir in the peas, onion, cilantro, lime juice, jalapeno, and salt. If not serving right away, place a sheet of plastic wrap on the surface and refrigerate.
Serving suggestion: Serve the guacamole with store-bought baked tortilla chips.
Nutrition (per serving)
3g dietary fiber
Click here for this weight control recipe. Enjoy your guacamole.