Avocado and Honey as Meal Replacements

Question:

Is it safe to use avocado as a daily meal and sufficient nutrition per day? How about honey? Is it full of carbohydrates and should be avoided?

– Ahmed

Answer:

An avocado as a meal might tide you over once, but it’s not sufficiently nutritious to replace the other components of a meal, namely protein, and minerals. An avocado added to meals, totaling one per day in place of other fats within an energy-balanced diet is fine. Avocados from Florida are generally lower fat (best for slicing) and those from California – generally Hass variety – tend to be fattier (best for mashing). Avocados contain the type of unsaturated fats known to lower blood LDL cholesterol. A serving of 1/3 medium fruit has 8 grams of fat and is a good source of fiber, copper, and vitamins K, folate, and pantothenic acid. Avocados are also notable for potassium, containing as much in one fruit as a potato, a cup of cooked Swiss chard, or 2 bananas. Avocados enhance satiety thereby contributing to a lower total caloric intake overall.

Structurally, honey is made mostly of glucose and fructose (the 2 base units in sucrose, aka “table sugar”) and 17% water. At only 21 calories per teaspoon, there’s no nutritional reason to avoid honey outside of an allergy in those over 1 year of age. Honey can be used as a sweetener to replace table sugar without its negative health impacts, provided that portions are kept modest. In fact, there are many health benefits to honey in the diet including soothing cough and sleeping difficulties and improving the immune system. Use raw, 100% pure unfiltered honey to get the most medicinal properties (antibacterial, antioxidant).

Resources:

Everything You Need to Know about Avocado. A Bjarnadotir. 8/1/2017 Avocado: Nutrition and benefits – Medical News Today
Avocado Nutrition Facts & Label. https://loveonetoday.com/nutrition/avocado-nutrition-facts-label/
Everything You Need to Know about Honey. J Nordqvist. 2.18.2018 Honey: Benefits, uses, and properties – Medical News Today
Medicinal Uses of Honey: What the Research Shows. J Edgar. WebMD Medicinal Uses of Honey: What the Research Shows

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.