Alligator Pears
Alligator Pears, Avocados, and Culinary Medicine
Culinary Medicine Topic for Curious Patients
Author: Stefanie Schwartz, MS, RD, CDN
Avocados, also known as alligator pears, are a stone fruit that come from the Lauraceae family. Avocados are a nutrient-dense food packed with heart-healthy monounsaturated fatty acids, fiber, vitamin K, potassium, folate, vitamin B6, vitamin E, and the phytonutrient beta-sitosterol. Half of a Haas avocado contains 113 calories, 10 grams of fat, and 4.6 grams of fiber.
Avocados contain a considerable amount of the antioxidants lutein and zeaxanthin, which can reduce the risk of age-related macular degeneration and cataracts. The fiber is mostly insoluble, which helps with bowel regularity. Considering the rich fat and fiber content of this fruit, consumption of avocados may help with appetite control, reduce insulin resistance, and stabilize blood glucose levels.
A creative way to use avocado is to turn it into a pesto and use as a creamy sauce for zucchini noodles or whole wheat pasta.
Discover the benefits of avocados!
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Sources
Basu A, Devaraj S, Jialal I. Dietary factors that promote or retard inflammation. Arterioscler Thromb Vasc Biol. 2006;26:995-1001.
Delcour C; Carrière I, Delage M, Barberger-Gateau P, Schalch W the POLA Study Group. Plasma lutein and zeaxannthin and other carotenoids as modifiable risk factors from age-related maculopthy and cataract. The POLA Study. Invest Ophthalmol Vis Sci. 2006;47:2329-2335.