It is commonly considered one of the so-called superfoods – foods attributed with superpowers worldwide. This berry fruit with its thick, usually green-and-black skin has established itself in the meal plans of fitness enthusiasts and food hackers. It is widely regarded as healthy and delicious thanks to a cocktail of valuable nutrients. What exactly is the secret behind the avocado?
Origin and Nutrients of Avocados
By now, it's hard to imagine German supermarkets without it: the avocado. Originally hailing from subtropical and tropical regions, it is categorized into three types: West Indian (W), Guatemalan (G), and Mexican (M). There are an estimated 400 varieties, but only very few of them make it into brick-and-mortar retail here in Germany. The best known are certainly the Hass (G) and Fuerte (a cross between G and M) varieties. They differ in shape (from rather round to pear-shaped) and skin (green and smooth to leathery and dark green/black). Avocados fall from the tree unripe and ripen later.
When it comes to nutrients, they offer an interesting mix. The favorable composition of fats is particularly emphasized. Although the green fruit has a fairly high fat content of around 15 percent, these fats are mostly healthy fats, such as unsaturated fatty acids (Omega-3). At the same time, they contain virtually no carbohydrates, a variety of vitamins (vitamins E, A, C, B6), and minerals (potassium, folate, phosphorus, calcium, iron). Due to its high fat content, the avocado is not necessarily a lightweight on your meal plan, but it can compensate for this with its many other nutrients.
Popular with Vegans and Health-Conscious Eaters
The avocado enjoys growing popularity as an exceptionally healthy food. Its high fat content makes it a popular, healthy way to stay full in salads, as a bread topping, or as a dip in the form of guacamole. It is eaten exclusively raw. Its velvety soft flesh doesn't cook well, turning mushy and losing its flavor. People following a Paleo or low-carb diet in particular swear by avocados as a great source of fat with virtually no carbs. For vegetarians and vegans, it likewise serves as a source of fats, proteins, and a multitude of beneficial vitamins and minerals. Unsaturated fatty acids are also said to have a positive effect on cholesterol levels. Additionally, they ensure that vitamins and other nutrients can be absorbed and utilized effectively by the body.
Avocado Criticism: Eco-Balance & Superfood Hype
Parallel to the many good ingredients and the reported positive effects on the body, avocado fans are simultaneously accused of supporting a food item with a disastrous eco-balance by purchasing the green, exotic fruit. But is that really true? It always depends on what you compare the avocado with. If you place it side by side with seasonal and locally grown fruits and vegetables, that is of course entirely true. Avocados face a long transport route from growing countries like Mexico, Chile, or South Africa to their Central European destination countries. But that is the case with many foods we find in our supermarkets and discount stores. Mexico in particular struggles with additional issues like illegal deforestation. Small regional avocado producers are increasingly pushed out by large producers. This leaves less for the local population, as large operators sell almost exclusively to international markets. Demand is high. But this problem cannot be attributed solely to large-scale avocado producers. This fundamental issue can be observed with many foods and other products. There is also the accusation that avocados require an enormous amount of water and thus have a poor eco-balance. However, if you compare it with the same quantities of other foods like pork, dairy products, coffee, or eggs, it must be clearly stated that these examples consume either almost as much water or even significantly more. So that objection alone doesn't hold up. If we all ate strictly seasonal and local foods, drastically reduced or eliminated meat and dairy consumption, we would certainly be taking active steps against climate collapse. As it stands, enjoying an avocado from time to time can hardly be painted as a total eco-disaster. If we deliberately choose organic avocados from sustainable cultivation when buying, some of these points of criticism can at least be influenced positively.
Tips and Tricks All About Avocados
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The right ripeness: Are you also always unsure whether you're picking a ready-to-eat avocado or whether it still needs a few days until it's properly ripe? You usually can't judge it clearly by the color of the skin. But if you hold an avocado in your hand and gently squeeze it with your fingers, it should yield slightly. If it feels too soft and squishy, it may already be overripe. If it's still completely hard, feel free to leave it at home for a few more days.
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Proper storage: Once you cut open an avocado, you should consume it as quickly as possible. Otherwise, it quickly turns brown and inedible. If you only want to eat one half, use the side without the pit and leave the large pit in the half you want to store. Stored airtight with a few drops of lemon juice drizzled on the cut surface, the remaining avocado half will keep for a day.
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Correct slicing: Accidents happen all the time when people injure themselves trying to cut an avocado down the middle along the pit edge. This is even known as 'avocado hand'. Yet it's quite simple to slice a properly ripe avocado. Carefully cut a ring into the flesh lengthwise all the way around the pit. Then gently twist the two halves in opposite directions so they separate from each other and from the pit.
