Mixing fruits and vegetables in meals and snacks has become increasingly popular, especially with the rise of smoothie bowls and acai bowls. Two popular ingredients in these bowls are apples and avocados. But is it actually okay to mix apples and avocados together? Let’s take a deeper look at the science and nutrition behind this combination.
Quick Summary
– Apples and avocados each provide different health benefits, so combining them can offer a nutritional boost.
– The flavors of apples and avocados are quite different, but can work together in some recipes when balanced properly.
– From a food safety standpoint, it’s fine to mix cut apples and avocados as long as they are consumed shortly after preparing.
– Some people may experience minor digestive upset from the combination due to the differing fiber contents. Starting with small amounts is recommended.
Nutritional Benefits of Apples and Avocados
Apples and avocados have very different nutrient profiles, which is why pairing them together can actually be a smart move nutritionally. Let’s look at some of the key nutrients provided by each.
Benefits of Apples
– Fiber – one medium apple provides about 4 grams of fiber, which is important for digestive and heart health. The fiber is a mix of soluble and insoluble.
– Vitamin C – apples are high in vitamin C, with one medium apple providing about 8 mg. Vitamin C acts as an antioxidant and supports immune function.
– Quercetin – apples contain an antioxidant called quercetin, which has anti-inflammatory effects that may help reduce risk of chronic illnesses.
– Potassium – each apple contains 195 mg potassium, which helps control blood pressure.
Benefits of Avocados
– Healthy fats – avocados are full of monounsaturated fats that support heart health. Half an avocado contains 10 grams of fat.
– Fiber – avocados are high in fiber, with half an avocado providing about 5 grams. The fiber is soluble which helps control blood sugar.
– Potassium – with 500 mg potassium per half avocado, this fruit helps regulate blood pressure.
– Lutein – avocados contain lutein, an antioxidant that helps eye health and reduces risk of macular degeneration.
As you can see, apples provide nutrients like vitamin C and quercetin, while avocados offer healthy fats, lutein and more soluble fiber. By pairing them together, you can get a wider range of beneficial compounds.
Flavor Profile of Apples and Avocados
In addition to nutrition, it’s important to consider how apples and avocados taste together. The flavor profiles of these two fruits are quite different.
Apples
Apples have a sweet, yet slightly tart taste. The sweetness comes from natural sugars like fructose and sucrose, while the tartness comes from malic acid. Some popular apple varieties include:
– Red Delicious – very sweet with mellow tartness
– Gala – sweet with mild tartness
– Granny Smith – tart with moderate sweetness
– Honeycrisp – very sweet and juicy
Avocados
Avocados have a rich, creamy mouthfeel and a mild grassy and nutty flavor. The creamy texture comes from the high fat content. Their mild flavor makes them very versatile to pair with other ingredients.
As you can see, apples tend to be sweet and tart, while avocados are rich, creamy and mildly flavored. Combining these contrasting flavors can work in some dishes, but the avocado flavor should not be overpowered.
Food Safety Tips for Mixing Cut Apples and Avocados
Many people wonder if it’s safe to mix cut apples and avocados, since apples tend to brown quickly when exposed to air. Here are some food safety tips when combining cut apples and avocados:
– Only mix them right before eating. Don’t combine cut apples and avocados in advance.
– If not consuming immediately, sprinkle cut apples with lemon juice, vinegar or citric acid to prevent browning.
– Store cut avocados by coating the flesh with lemon juice and placing plastic wrap directly on the surface. Refrigerate for up to 2 days.
– When ready to mix, discard any browned portions of apples and mushy portions of avocados.
– Combine the fruits and consume immediately for food safety. Do not let the mix sit out for more than 2 hours.
– Refrigerate any leftovers in an airtight container and consume within 24 hours.
As long as basic food safety practices are followed, it is perfectly fine to enjoy dishes combining fresh cut apples and avocados. Consume the mix shortly after preparing for best quality and safety.
Potential Digestive Effects of Eating Apples and Avocados Together
Though the nutrition and safety of apples and avocados complement each other, some people may experience digestive discomfort when eating them together. Here is an overview of potential issues:
Fiber Differences
Apples and avocados each provide fiber, but in different forms:
– Apples have more insoluble fiber from cellulose and hemicellulose. This type of fiber does not dissolve in water.
– Avocados have more soluble fiber from pectin and gums. This type of fiber absorbs water to form a gel-like consistency.
For some people, shifting between these types of fiber in one meal or snack may lead to minor gas or bloating as your digestive system adjusts.
FODMAPs in Apples
Apples contain short-chain carbohydrates called FODMAPs. FODMAPs can cause digestive issues in some people who are sensitive to them. Avocados are low in FODMAPs.
The combination of higher FODMAPs from apples and higher fat from avocados could cause discomfort for some people prone to IBS symptoms.
Food Sensitivities
Though rare, some people may have individual food sensitivities to either apples or avocados. Combining the two foods could exacerbate symptoms.
Tips to Prevent Digestive Issues
There are some simple tips to follow to help avoid potential digestive upset from eating apples and avocados together:
– Start with small amounts of each to assess tolerance.
– Increase fiber intake gradually to allow gut microbes to adjust.
– Stay well hydrated to support digestion and fiber intake.
– Avoid combining with other high fiber foods in the same meal.
– Those with IBS may want to limit high FODMAP apples at first.
For most people, enjoying apples and avocados is not an issue. But those prone to digestive problems should take care when first introducing this combo.
Should You Mix Apples and Avocados?
At the end of the day, combining apples and avocados comes down to personal preference. Here are some key takeaways on mixing these fruits together:
– Great nutrition – apples and avocados complement each other with a variety of vitamins, minerals, fiber and healthy fats. Eating them together can boost your intake of beneficial nutrients.
– Contrasting flavors – apples tend to be sweet and tart, while avocado is rich, creamy and mildly flavored. Their flavors balance each other out when combined properly.
– Safe when prepared properly – it is safe to mix freshly cut apples and avocado as long as they are eaten shortly after. Follow basic food safety practices.
– May cause digestive issues – due to the differing fiber and FODMAPs, some people are sensitive to eating apples and avocados together. Start slowly.
– Comes down to personal preference! Try a small amount to start and see if you enjoy the flavors together. Smoothies, salads and toast are great ways to experiment.
Recipes with Apples and Avocados
If you want to give the combination of apples and avocados a try, here are some delicious recipe ideas to start with:
Apple Avocado Smoothie
This nutrient-packed smoothie brings apples and avocados together. Honey adds a touch of sweetness to balance the flavors.
Ingredients:
– 1 apple, cored and chopped
– 1⁄2 avocado, peeled and pitted
– 1 cup almond milk
– 1 tablespoon honey
– 1 handful spinach
Directions:
1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy!
Strawberry Avocado Salad with Apple Cider Vinaigrette
This salad pairs avocado with apples in an apple cider vinegar-based dressing. Strawberries add great color and flavor.
Salad Ingredients:
– 5 ounces mixed greens
– 1 avocado, diced
– 1 cup strawberries, sliced
– 1⁄2 cup diced apple
Vinaigrette Ingredients:
– 3 tablespoons apple cider vinegar
– 2 tablespoons olive oil
– 1 tablespoon honey
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
Directions:
1. Whisk together vinaigrette ingredients.
2. Toss salad ingredients and vinaigrette together.
3. Top with sliced almonds or pecans if desired.
Apple Avocado Toast
For a simple breakfast or snack, try avocado toast topped with apples. The creaminess pairs perfectly with the crunch of apples.
Ingredients:
– 1 slice whole grain bread, toasted
– 1⁄2 avocado, mashed
– 1⁄2 apple, thinly sliced
– 1⁄8 teaspoon cinnamon
– Pinch of red pepper flakes (optional)
Directions:
1. Toast bread then spread with mashed avocado.
2. Top with sliced apples.
3. Sprinkle with cinnamon and red pepper flakes if desired.
Frequently Asked Questions
Here are answers to some common questions about mixing apples and avocados:
Why do apples turn brown so fast when cut?
When apples are cut, their cells are exposed to oxygen in the air. This causes oxidation, which then leads to the brown color. The enzyme responsible is called polyphenol oxidase.
Is it bad to eat an apple that’s turned brown after cutting?
No, the apples are still safe to eat when they brown from oxidation. The color change is purely cosmetic and does not make the apples unsafe. But they may develop an off-putting flavor from being exposed to air too long.
Do avocados help prevent apples from browning?
No, mixing avocado with cut apples will not prevent the apples from browning. The only way to slow down the browning process is by coating the apple slices in something acidic like lemon juice.
Can apples and avocados be ripened together in a paper bag?
It is not recommended. Apples give off ethylene gas as they ripen, which speeds up ripening in other fruit. Avocados should not be paired with ethylene-producing fruit like apples for ripening.
What’s the best apple variety to use with avocados?
Granny Smith and Honeycrisp apples pair particularly well with avocados. Their tart and sweet flavors, respectively, complement the avocado nicely. Just avoid red delicious apples, which are too mellow.
The Bottom Line
While apples and avocados have distinct differences in taste and nutrition, they can absolutely be enjoyed together. The combination offers a nutritional boost along with contrasting flavors. Mix them together in smoothies, salads, toast and other dishes to give this pairing a try.
Start slowly with small amounts. And be sure to follow proper food safety practices when handling cut produce. Consider your own digestive system as well. Some people tolerate the fiber differences better than others.
At the end of the day, combining apples and avocados comes down to experimentation and personal preference. If you discover you enjoy recipes with this fun fruit duo, then there is no reason not to mix up these nutritional powerhouses.
