Butter and margarine contain four times more calories than avocado, says Jaclyn Reutens, a clinical dietitian at Aptima Nutrition & Sports Consultants. Weight for weight, butter also has a greater saturated fat content than the green fruit – 51g versus 2g.
Hard margarine, which is highly processed, contains trans fat, which health experts agree is one of the worst types of fat you can consume. In processed foods, trans fat shows up on the ingredients list as partially hydrogenated oil. It’s used to help food last longer on the shelves and to make it taste good – but it is bad for the heart as it can raise your bad cholesterol levels.
Avocado contains no trans fat, and is packed with fibre, vitamins, minerals and mono-unsaturated fat, which has been shown to lower bad cholesterol and boost good cholesterol levels in the body.
TRY IT: Mash a ripe avocado and use it as a spread on toast or for sandwiches. It can also be used in baking, in place of butter or margarine, in a 1:1 ratio.
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