The fact that the demand of avocados has consistently increased in the past decades nullifies any argument that the upward consumption trend of avocados is simply a fad. It has been increasingly incorporated in the diets of millions of people across the globe – because of its delicious taste, and more importantly, because of its immense nutritional health benefits.

According to Sonal Talegaonkar, Clinical Nutritionist and Lifestyle Coach with a post-graduate degree in Nutrition and Dietics from Mumbai University, “Avocados are nature’s healthy fat food which contain nearly 20 vitamins and minerals from Vitamin C, E, K B6, riboflavin, niacin, folate, lutein, beta-carotene, magnesium, potassium, omega 3 fatty acids.”

“Acocados are indeed a super food that help lower blood pressure and cholesterol levels, improve insulin sensitivity, decrease the risk of obesity, diabetes, heart diseases, and promote a healthy complexion and hair, increased energy, vision health, and a better immune system”, she adds swearing by the goodness of the fruit.

Sonal urges people to not shy away from the healthy fats the fruit has to provide. “The healthy fat keeps you full and satiated; fat is essential for every single cell in the body”, she adds.

Similarly, Neha Banu, a health and fitness instructor based in Kathmandu, who believes good nutrition, sleep and exercise are directly correlated to attaining better health also advises upon not shying away from the healthy fat avocados provide.

“We need a healthy dose of dietary fat for several important body functions like hormonal balance and it is a good idea to ingest mostly mono-saturated fats. Avocados are my go to for such mono-saturated fats”, she shares with us.

Dr. Parbat Subba of Lean Nepal Nutritional Clinic, an organization formed by a group of Doctors, Nutritional Experts and Fitness Trainers working to bring the best results in their clients also tell us that they regularly incorporate avocados in their suggested meal plans.

“We provide a variety of meal options using calculated nutritional data according to Department of Food Technology and Quality Control as well as other internationally recognized food labels, and avocados are frequently used for its high fat/high potassium and low carbohydrate properties”.

Lean Nepal Nutritional Clinic works with a wide variety of population from different age groups and medical backgrounds by customising their nutritional needs matching their lifestyle. Their meal plans include Infertility Meal Plans, Pedriatic Nutritional plan for proper growth and development, meal plans for diabetes and hypertension, and more.

When asked if there are any groups of people, for example, other underlying health issues, to whom they would not advise consumption of avocados, Dr. Gurung answers:

“Avocados must be avoided by people who are consuming Potassium sparing Diuretics like Spironolactone especially used for Hypertension and PCOS. They also must be avoided incase of any hypersensitivity symptoms and latex allergies.”

Dr. Parbat also strongly limits its consumption for people with grade 3-4 heart disease as per NYHA classification.

When asked if there is a specific time to eat avocados, Dr. Parbat says there is “no specific time to eat avocados”, however adds that “we must be able to calculate its amount before consumption”.

For Neha, she places her fat consumption further away from her workouts. For example, if she is working out in the evening, she will have avocados for breakfast.

Sonal recommends incorporating up to half avocado a day.

“I love avocados with the quintessential sunny side eggs with guacamole on a multigrain toast with some sesame seeds on it”, she shares her favourite avocado meal. “Quick Tip: Adding avocados to a chicken/tofu salad with lots of veggies will enhance the nutrient and antioxidant absorption three fold”, she is quick to add.

Sonal believes we have been raised in a carbohydrate dominated food eating pattern. “The idea is not to demonise any food group, but to get the best of all”, she concludes urging on the need for a balanced diet.