Health Farm

Fat isn’t the pot-bellied boogie monster running amok in western diets any longer. Nutritionists have turned the food pyramid on its head as carbohydrate-heavy diets are increasingly linked to obesity-related illnesses.

Fat is finally getting its moment in the sun – or at least a heartier welcome at mealtimes.

Not all fats are created equal

But before you celebrate the sausage and flick broccoli heads off your plate, know that not all fats are created equal. Current nutrition guidelines promote polyunsaturated and monounsaturated fat (found mostly in vegetables, nuts, seeds, and fish). Trans-fats have been banished to hell (think fast-food and commercial baking), and saturated fats (common sources include red meat, milk and other dairy foods, and coconut oil) have earned a moderate rebuke.

Fat with monounsaturated goodness

Look no further than the avocado for your hit of monounsaturated fatty goodness. A single avocado (a fruit – who knew!) contains around 30 grams of fat, two-thirds of which is monounsaturated, including alpha-linolenic acid (an omega-3 fatty acid) and oleic acid.

Adding avocado to a well-balanced diet has been shown to lower the risk of heart disease, improve blood levels of LDL, and lower levels of oxidative stress in the bloodstream after eating. High levels of monounsaturated fat – especially oleic acid – play a role in these heart-related benefits.

Avocados also contain a galaxy of phytonutrients and are a good source of dietary fibre, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C.

Mmmm … monounsaturated fat