Health Myths And Facts: Can The Nutrients Contained In Avocados Be Obtained From Other Cheaper Substitutes? See What Experts Say
ABP Live, sought the opinion of experts who spoke about the benefits and side effects of avocado and also told us about 'Butter Fruit' which is found in the southern states of India.
Avocado is a popular fruit that has gained a superfood reputation in recent years due to its numerous health benefits. It's rich in healthy fats, fiber, and many essential vitamins and minerals. But, given the situation in India, avocado is quite costly for the average Indian audience. So, does it make sense for an average Indian to buy avocados given to its health benefits? Or, there is any other cheaper substitute of the fruit that provides the similar amount of nutrients.
To know more about this, ABP Live, sought the opinion of experts who spoke about the benefits and side effects of avocado and also told us about 'Butter Fruit' which is found in the southern states of India.
Are Avocados Actually As Healty As The Claims Are?
Talking about this, Mohini Dongre, who is a Dietician at Narayana Superspeciality Hospital Gurugram said, "Avocados have certainly earned their reputation as a healthy food, and there are numerous benefits. These creamy green fruits are packed with heart-healthy monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of cardiovascular disease. They are also a great source of fiber, vitamins, and minerals, including potassium, folate, and vitamin K."
"Additionally, avocadoes support digestion, bone health, and may even aid in weight management due to their satiating effect. However, moderation is key," she added.
Mohini told that while avocados are highly nutritious, they are also calorie-dense. Talking about the calorie content, she said, "One medium-sized avocado contains around 234 calories, so portion control is important, especially if you're watching your calorie intake. A recommended serving size is typically half an avocado."
Interestingly, the timing of avocado consumption also plays a role.
According to Mohini, "Including them in breakfast or as a snack can provide a sustained energy boost throughout the day. They make a great addition to salads, sandwiches, or as a topping for whole-grain toast. The healthy fats in avocados can enhance nutrient absorption from other foods in your meal. Ultimately, avocados are a valuable addition to a balanced diet when consumed mindfully."
Can The Nutrients Contained In Avocados Be Obtained From Other Cheaper Substitutes?
Owing to the increasing popularity of avocados, they are slowly getting a place in the kitchen shelf of almost every Indian household. Avocado is basically a fruit that is highly nutritious, versatile and delicious, which gives a creamy texture to any recipe it is added to. Also it is an exception in the category of fruits as it is the only one to contain fats and that too healthy.
Sharing the reason behind the hish prices of avocados, Dietician Garima Goyal said, "Avocado is a tree fruit and it takes three to four years for a tree to mature and bear fruit. Since, production is not as par as that of consumption, the prices are high. Also it is grown in India on a very small scale and not commercially. So they are imported, thus attributing to its high cost."
"In recent years, western culture is getting adopted in Indian diets as well. This is another reason that promotes the consumption of avocados daily. Health enthusiasts have started purchasing and consuming avocados, thus sky rocketing its demand. But our system is incapable of catering to such high demand, hence the rates of avocados are increasing furthermore," she further added.
Garima then went on to list down the substitutes of avocado for achieving a similar taste or texture:
1. Bananas: For achieving a creamy texture and velvety consistency, you can have mashed bananas instead of avocados. The only difference is that bananas are on the sweeter side. Add it to your dessert bowl or smoothie drink or you can even use it in a breakfast oats bowl. Similar to avocados, bananas have high potassium content.
2. Pumpkin: A very easy replacement of avocado can be roasted or boiled pumpkin to get a puree similar in consistency with avocado dip. This is also on a sweeter side.
3. Hummus: If you want a savoury replacement of avocado but not sweet, definitely try hummus. This creamy and delicious dip is made with some basic ingredients present in every kitchen such as chickpeas, tahini, garlic and lemon juice. To make hummus on the milder side just like avocado dip, you can add less spices and garlic to it.
4. Carrot: Just like pumpkin, you can roast or boil carrots to get a sweeter dip or puree of carrot mash. Unlike avocado, it will be little watery rather than being on the creamy side.
5. Greek yoghurt: Have unsweetened greek yoghurt to get a similar creamy texture as that of avocado. Season it with herbs and spices of your choice and add it to your salad or tacos. It additionally benefits your gut by being a good probiotic and also is high in protein.
Moving further, Garima went on to list the substitutes of avocado (for alike nutrient profile):
"Since avocado is famous for being loaded with healthy fats along with vitamins and minerals, so the substitute for avocado on the basis of nutrient profile will definitely be something good in healthy fats," she said.
1. Nuts and nut butters: Low carbohydrate and high fat substitute for avocado can be nuts namely almonds, walnuts, cashews, pistachios etc. Also you can consume natural homemade peanut butter or almond butter in unsweetened form.
2. Cashew and pistachio paste: This is something that will give you the same texture as that of avocado and also similar nutrients being high in fat and low in carbohydrates. Make a paste of soaked cashew and pistachios and add it to your toast.
3. Seeds: Low carb but high fat substitute for avocados are also seeds namely pumpkin seeds, sunflower seeds, chia seeds, flaxseeds etc.
4. Eggs: This superfood is complete in terms of nutrition and can definitely take the place of avocado. Low in carbohydrates and high in fat just like avocados, eggs fulfils the purpose well. Additionally they are an excellent source if protein containing all the essential amino acids.
5. Eggplant: Also known as brinjal, eggplant when roasted, gives a similar creamy texture to the recipes just like avocado. Also its similar to avocados nutritionally being low in carbohydrates but high in fibre.
On concluding, Garima said that it is okay to try an avocado occasionally, for its creaminess and nutrition, but there are definitely many other budget friendly and nutritious substitute of this wonder fruit.
Side Effects Of Avocado:
Like any other food, avocados can have side effects, and it's important to be aware of these potential risks. Dietician Umang Malhotra listed some of them which are mentioned below:
Weight gain:
Avocados contain a lot of calories and healthy fats. Eating too many avocados can lead to weight gain. For health reasons, it is recommended to consume avocados in a reasonable manner.
Avocados may irritate your stomach:
Avocados contain small chain carbohydrates called polyols. Polyols are natural laxatives. They draw water into the large intestine and produce gas during fermentation. If you have digestive issues, such as bloating, stomach pain, or constipation, eating too many avocados may make it worse. Avocados contain fiber, which can cause stomach problems if consumed in excess.
Allergic reaction:
Avocado allergy occurs when the body's immune system reacts to the food as if it were a foreign invader. Avocados are considered a very high histamine food. Such foods increase the release of histamine in the body, which can trigger allergy symptoms. Avocado allergy can cause burning, itching, swelling or itching of the mouth, irritability, or difficulty breathing. If you are allergic to avocados, you should avoid eating them.
Medicine interactions:
Avocados may interact with certain medications, especially those metabolized by the liver. If you are taking medications, especially blood thinners or high cholesterol medications, talk to your doctor about how much avocado you should eat to make sure you don't have adverse interactions.
Avocados may cause migraines:
Avocados contain small amounts of tyramine, a breakdown product of an amino acid called tyrosine. Research shows that tyrosine is linked to migraines.
What Is 'Butter Fruit' Found In South India?
A fruit called 'Butter Fruit' finds its resemblance to that of an avocado and is found in South Indian states of Kerala, Tamil Nadu, Karnataka. Interestingly, it looks and tastes like avocado but is much cheaper.
Talking about that, Himanshi Sharma, who is a Dietitian, at ISIC said, "The fruit in Kerala, often called 'Butter Fruit', is actually avocado. In different regions and cultures, avocados are known by various names, including 'Butter Fruit' due to their creamy, buttery texture when ripe. It's interesting to note that the term 'butter fruit' is used in India and some other countries to describe avocados."
"If there’s access to avocados in Kerala, they can certainly serve as a good substitute for avocados from other regions. The key is to ensure that the fruit is ripe and ready for consumption," she continued to say.
She further added, "Avocados are a valuable addition to diet, providing the same nutritional benefits regardless of the name they're known by in different regions. They are a cost-effective and nutritious option as they aid in digestion, helps maintain good vision, carries anti inflammatory properties, along with keeping heart healthy. They can be enjoyed in various dishes, just like avocados from other parts of the world."
So, 'Butter Fruit' is something that you can enjoy without making a hole in your pocket.
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