it’s a good thing, not a bad thing

Small but powerful.

It’s green in colour and has an ‘eat now’ period of about 1 day. Try too early and it’s too hard, too late and it’s green with brown spots in colour. Dense in nutrition, good fat and other things it’s something that you want to include in your diet. The avocado.


There are many benefits to eating avocado and unfortunately people shy away from eating avocados because of all the fear mongering done years ago regarding fat. Your body needs fat, healthy fat, it just does to operate. Don’t buy into the low fat nonsense that ends up steering you towards foods high in sugar. I’m going to list a number of benefits to eating avocados and maybe then you’ll think about adding this fruit to your diet.

  • High in fiber – One 100 gram serving of avocado provides 7 grams of fiber, or about 27% of the recommended daily amount. About a quarter of that fiber is soluble, the rest being insoluble.
  • Potassium – When we think of foods with potassium we think of bananas. Avocado has more potassium than a banana. If you are someone who is active and sweats you don’t want to deprive your body of potassium, one of the electrolytes responsible for nerve function. A 100 gram serving of avocado contains 14% of the daily potassium needed, whereas bananas contain 10%. Winner – Avocado!
  • High in fat – Usually this is a bad point, or negative when talking about food but when the fat is monounsaturated fat it is beneficial. But it’s not just any ordinary fat, it’s oleic acid. Oleic acid is great for reducing inflammation which everyone can benefit from. Another benefit of having fat in the foods we eat is it helps in the processing of minerals from foods or supplements. The fat in avocados will also help to give you that satiated feeling where you won’t be reaching for a snack ten minutes after already eating. And, the high fat level will also help to regulate blood sugar by slowing down the digestion of food.
  • Antioxidants – Antioxidants help protect our body against damage to our cells by providing a line of defense against free radicals. As for free radicals, I’ll leave the explanation of what they are and how we can protect ourselves against them for a future post. Just know that they are bad for us. Just know that antioxidants are good for us.
  • Tasty – What good is something being good for us if we can’t even eat it because of it’s taste? Avocados taste great! From adding them to salads to spooning them right out of their shell, they are very versatile. And when you are in the mood for a snack, you can justify eating those nacho chips by dipping them in guacamole, reminding yourself you are eating avocados.

Live on the edge

Live on the edge of healthy eating but not only healthy, great tasting eating. Unfortunately some people think that healthy eating has to be boring and flavourless. Not the case. There is so much you can do and adding avocados to your dishes is just one more.

One more thing, if you have never had an avocado, there is a trick to getting to the good stuff. Start with a sharp knife and cut the outer shell by running the knife around it’s perimeter on the long side. Then separate the two halves by holding onto both halves and turning them in opposite directions. Then, using a heavy knife, bring it down onto the seed hard enough to cut into it. Be careful. Your knife should be stuck in the seed. Turn the knife clockwise about a quarter turn and the seed should pop out easily. That’s it!

So go do it, and enjoy it. You can’t go wrong.

Yours in health,



Author: darryl bennett

A certified Canfitpro personal trainer specialist, and a Yondan (4th Degree) black belt in Shorin Ryu Shorin Kan karate, training at Ferraro Karate under Sensei Stephen Ferraro. Also holding a certificate in Plant Based Nutrition from ECornell University. Fitness and health have been a big part of my life, and always will be.

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