Last week I chatted with many clients about their nutrition strategies for Super Bowl Sunday. It seems to have become a national holiday in America, and also seems to be an excuse to pack away as much junk food and alchohol as possible for many people.
My Stance on Guacamole
Guacamole – this seems to be the food of choice at most Super Bowl parties. Did you know that in 2002 the California Avocado Commission projected that 13.2 million pounds or 26 million avocados will be consumed Super Bowl Sunday, mostly in the form of guacamole? That’s enough dip to cover the Louisiana Superdome football field, end zone to end zone, waist deep in guacamole (approximately 40 inches)! I mean, that’s just crazy!
Source: http://www.allbusiness.com/agriculture-forestry/agriculture-crop-production/5850617-1.html
Many people I talk to argue with me over guacamole and avocados…because it is a healthy fat right? Well, right, it is considered a “healthy fat.” But what exactly does that mean? And what makes healthy fat healthy? And does this give you license to consume an entire bowl of guac at a party (I am sure you can guess my answer to this question)?
Good vs. Bad Fats
People need fat in their diets. Fat is important to proper cellular function, insulates the nerves, helps lung function, cushions internal organs and provides energy.
Simply put, “Good” fats include monounsaturated and polyunsaturated varieties – these are liquid at room temperature and include:
Monounsaturated Plant oils like canola oil, peanut oil, and olive oil.
Avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.
Polyunsaturated Sunflower, corn, soybean, and flaxseed oils, and also foods such as walnuts, flax seeds, and fish
Good fats are considered beneficial because people who follow a diet primarily using monounsaturated fats have been found to be at lower risk for cardiovascular disease. And omega-3s, found in polyunsaturated fats, are anti-inflammatory and have even been found to decrease risk of depression and dementia (http://www.helpguide.org/life/healthy_diet_fats.htm).
“Bad” fats include saturated and trans fats. Saturated fats are usually solid at room temperature and primarily come from animal products.”Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers – and very bad for you.” Trans fats are found in prepackaged foods, baked goods and processed foods. Saturated and trans fats raise LDL cholesterol levels, which increase risk of heart disease.
Trans fats are bad because “A trans fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. No amount of these trans fats is healthy – if your diet doesn’t contain enough good fat, your body will use the deformed trans fats instead, which could possibly contribute to major health risks from heart disease to cancer.”
Most fats are composed of a mixture of the types of fats, so you want to be aware of how much of each type you are consuming.
Source: http://www.helpguide.org/life/healthy_diet_fats.htm
So it is obvious that the body needs fat, and if you are going to choose a fatty food, it is better to choose one that contains “healthy” vs. “bad fats.”
However, it is important to remember that FAT IS STILL FAT and an important part of a healthy nutrition plan is to limit your fat intake in general. The US government recommends that you consume no more than 30% of your total daily calories from fat:
Recommended Daily Fat Intake
| Total calories per day |
Saturated fat in grams |
Total fat in grams |
|---|---|---|
| 1,600 | 18 or less | 53 |
| 2,0001 | 20 or less | 65 |
| 2,200 | 24 or less | 73 |
| 2,5001 | 25 or less | 80 |
| 2,800 | 31 or less | 93 |
Source: http://www.infoplease.com/ipa/A0922553.html
So, what about that guacamole you want to eat because it is “healthy” fat? According to WebMD.com, a medium-sized avocado contains 30 grams of fat, as much as a quarter-pound burger! And if you are following a 2000 kcal/day diet, that is almost half your allotment FOR THE ENTIRE DAY! So just because avocados contain a healthier fat does not mean that you should consume them high quantities. Just like everything else, moderation is key. And if weight loss is your goal, be aware of the total fat you are consuming each day.
WebMD.com states that a recommended serving size is 2 tablespoons, or roughly one-sixth of a medium-sized avocado. Each serving provides 5 grams of fat and 55 calories. So, choose wisely, choose carefully…enjoy the occasional avocado but just don’t finish off a bowl of guac the next time you are at a party!
Source: http://www.webmd.com/diet/features/avocado-advantage
February 10th, 2010 at 9:33 pm
Hi, just today found this blog and I have to verbalize that it looks remarkable. I totally agree with your post. Have a good day, keep up the nice effort and I’ll definitely keep reading.
February 17th, 2010 at 4:42 am
Oh my gosh, I think I eat an avocado almost every day…no wonder I’m gaining weight! thanks for the tip!
February 17th, 2010 at 4:46 am
It’s all about calories in vs. calories out! They are one of those foods with loads of hidden calories!
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