Avocado Benefits for Men
Experts Dish on Why You Should Double Down on Avocado Toast
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Unless you’ve boycotted Instagram and social media overall, chances are high you’ve heard about the avocado trend. As one of the "healthy fats" that can actually benefit your diet and add flavor to your recipes, this single-seeded berry fruit is beloved by the health community. As the latest and greatest superfood to have staying power, certified personal trainer Jill McKay explains its powerful punch of essential nutrients – including more than 20 vitamins and minerals that are high in fiber, potassium, folic acid, vitamin E, and vitamin D – all make it a strong complement to many fitness and lifestyle goals.
“Avocados’ heart-healthy fats are appealing to the Paleo, vegan, vegetarian, and ketogenic communities, and widely accepted in many other healthy ways of eating. There are many diverse uses for avocado from guacamole to mixing with olive oil for pasta sauces to a vegetable substitute to baby food. The endless uses of avocado makes it a popular choice,” she says.
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Here are some ways to reap the most rewards out of your newfound go-to snack and meal supplement, along with the surprising avocado benefits for men:
Avocados Regulate Your Blood Pressure
Considering high blood pressure is a common concern for many men, especially as they begin to age, utilizing your daily consumption of fruits, veggies and meats can help set you up for lifelong success. McKay says other than being a nutrient-rich superstar, avocados have also been proven to regulate blood pressure. “The vitamins, minerals, and acids in avocado may help balance blood pressure and offset the negative effects of caffeine in coffee, energy drinks, and other lifestyle habits that create high or low blood pressure,” she explains. “I hate to recommend that one ‘good’ thing can ‘undo poor choices,’ but avocado can be a part of a real-life balanced diet plan.”
Avocados Improve Nutrient Absorption
Even if you listen to your mother (or girlfriend/partner) about the importance of maintaining a vitamin schedule throughout the week, sometimes your body doesn’t always hop on the bandwagon. In other words: depending on your personal chemical makeup, you might need assistance to actually soak up the goodness you’re swallowing. Certain foods like – you guessed it! – avocado can be your digestive system’s right-hand man, according to McKay. As she explains, “Calcium, in particular, often needs to be consumed in high doses in order to be absorbed. Eating avocado (about two to three slices) each day may improve calcium and other key micro-nutrient absorption,” she adds.
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Avocados Will Keep You Full for Longer
Want to slim down a bit before you head off to the beach for a week this summer? Or trying to go up a class in your lifting weight? Whatever your short-term or long-term fitness goals, many people struggle to balance their food intake with their exercise regimen. That’s where consuming avocado comes in handy, according to registered dietitian and nutritionist Deborah Malkoff-Cohen MS, RD, CDN, CDE. “Due to their high fiber and fat content, avocados take longer to digest so you feel satiated for a longer period of time. You eat less and consequently lose weight," she says.
Avocado Oil Has a Higher Smoke Point
While healthy, olive oil might actually be second-best to its counterpart, avocado oil. According to Malkoff-Cohen, not all oils are created equal in terms of what they should be used for during meal prep. Some are more delicate and should be used for salads and cold dishes, while others are heat-stable and can be used over a flame. As an example, avocado oil doesn’t start to smoke until 520F, while unrefined olive oil only reaches around 320F before it gets dusty.
“When an oil is heated beyond its specific smoke point, the oil begins to oxidize and break down, giving off a toxic smoke and all its nutritional properties are lost. Heated past its smoke point, oil starts to break down, releasing free radicals and acrolein, a chemical that gives burnt foods their distinct flavor and aroma,” she explains. That’s why if you’re cooking beyond 320 degrees – say chicken or certain vegetables or stir-fry ingredients – avo is a healthier option to preserve all of their rich qualities.
Avocados Are Low on the Glycemic Index
If you tend to struggle with regulating your blood sugar, avocado fruit can be super beneficial to maintaining your mood and warding off the hanger that comes with an empty stomach. And if you’re attempting to lose weight, it’s even better news, since Malkoff-Cohen explains the low-carb quality of avos means your body doesn’t experience a spike in blood glucose and does not release insulin. Does that mean you should be consuming avocado like you would an apple? Not so much.
As with anything in life, moderation is essential to maintain balance within our minds and bodies. That’s why it’s not only about understanding the benefits of avocados but structuring your intake in a way that will give you the energy and satisfaction you need, without going overboard on the calorie intake. According to McKay, an average avocado contains around 30 grams of fat and teeters just above 300 calories. One way to ensure you’re not downing too much in one sitting is opting for half, you can enjoy avocado slices or avocado toast on whole-wheat bread. The shape of the fruit lends itself to this idea, and when you leave the pit in half-for-later, the green color won’t turn brown.
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Avocados Can Lower Cholesterol Levels
Lisa Young, nationally-recognized nutritionist and author of Finally Full, Finally Thin, points to the heart-health benefits of avocados: "Avocados contain heart-healthy fat and can lower cholesterol and reduce the risk for heart disease which is particularly important for men. Research also found that men who ate more than about a third of an avocado a day, had a lower risk of prostate cancer," she adds.
How to Incorporate More Avocado in Your Diet
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You Can Use the Avocado Seed
When making your killer guacamole you probably leave in a few pits to help your crowd-pleasing guac last to the very final chip. But have you considered using the pits in another recipe, instead of tossing them out? McKay says the heart of an avo is one of the more surprising sources of nutrients, loaded with antioxidants and potassium.
"The avocado pit is a surprising source of nutrients (antioxidants and potassium): “It can be cut, sliced and grated to be used in a tea infuser for hot tea, in a smoothie, or to make into a mole sauce, to name a few,” she explains.
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Make a Cold Avocado Soup
As the weather begins to heat up and you’re spending more time running outside, you might crave a healthy lunch or dinner that’s on the cooler side. Instead of turning to peas or carrots for your chilled soup, McKay suggests using avos. You can make a fulfilling serving using two avocados, kefir, salt, pepper, cilantro, and sliced green pepper for added flavor.
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Use Avocado as a Substitute
If you’re trying to cut out dairy or want to spend less of your daily calorie allowance on sauces, give avocado a shot. As University of Kansas registered dietitian Nicolette Jones RD, LD explains, “Avocado can be included in an alternative pudding recipe with Greek yogurt, cocoa powder and dates for a creamy but guilt-free dessert. Use avocado as an alternative to mayonnaise in deviled eggs, and tuna salad.”
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