The avocolada – a blend of avocado and pina colada ingredients – has grown in popularity in recent years as a creamy and nutritious drink. But is the avocolada actually a healthy choice? In this 5000 word article, we’ll explore the nutritional benefits and drawbacks of the avocolada and look at whether it can be part of a balanced diet.
What is the Avocolada?
The avocolada is a blended drink made from avocado, pineapple juice, coconut milk, ice, and often honey or agave nectar for sweetness. Some versions also include spinach or kale for extra nutrients. The creaminess comes from the avocado and coconut milk, while the pineapple juice provides a tropical fruit flavor. The drink has a thick, smoothie-like texture punctuated by pineapple chunks. It originated in health-conscious smoothie shops but has spread in popularity as an alternative to milkshakes and dessert beverages.
Avocolada Nutrition Facts
Here are the basic nutrition facts for a 12 ounce avocolada, although ingredients and amounts may vary by recipe:
| Nutrient | Amount |
|---|---|
| Calories | 450 |
| Total Fat | 27 g |
| Saturated Fat | 17 g |
| Sodium | 20 mg |
| Total Carbohydrates | 44 g |
| Dietary Fiber | 7 g |
| Sugar | 29 g |
| Protein | 3 g |
As you can see, the avocolada is a high calorie, high fat beverage. The majority of the fat comes from the avocado and coconut milk. It provides nearly a third of the recommended daily value for saturated fat in just one 12 ounce serving. However, it is relatively low in sodium and offers dietary fiber from the avocado. It also contains 29 grams of sugar, comparable to a can of soda. We’ll analyze what these nutrition facts mean for health next.
Potential Health Benefits of Ingredients
The avocolada contains several ingredients that on their own have nutritional benefits. Here are some of the touted benefits of key ingredients:
Avocados
Avocados are packed with healthy fats, fiber, vitamins and minerals. They contain oleic acid, a monounsaturated fat that may help lower LDL (“bad”) cholesterol levels. Avocados are also rich in potassium, fiber, and antioxidants like lutein and zeaxanthin. Eating them in moderation may:
- Lower cholesterol
- Support heart health
- Improve digestion
- Enhance skin and eye health
Pineapple
Pineapple is juicy tropical fruit that contains bromelain, an enzyme with anti-inflammatory properties that may help reduce swelling, bruising, and joint pain. It also delivers vitamin C, manganese and thiamin. Potential benefits include:
- Anti-inflammatory effects
- Immune system support
- Improved digestion
- Increased wound healing
Coconut Milk
Coconut milk provides healthy fats like lauric acid, a medium chain triglyceride that is easily digested and used for energy. Coconut milk is also rich in manganese, copper, and iron. Drinking moderate amounts may:
- Boost metabolism
- Support weight loss
- Improve cholesterol levels
- Moisturize skin
So in theory, blended together these nutrient-dense ingredients may provide some benefits. But it depends on the portions and overall dietary pattern. Next we’ll look at some potential drawbacks of the avocolada.
Potential Drawbacks for Health
While the ingredients have nutritional merit individually, there are some potential health drawbacks when they are blended into an avocolada, particularly if consumed in excess:
High in Calories and Fat
The biggest concern is the high calorie and fat content, as we saw in the nutrition facts earlier. With 450 calories and 27 grams of fat in one 12 ounce serving, the drink represents a significant portion of most people’s recommended daily fat intake.
Going overboard on fat, especially saturated fat, may raise cardiovascular risk if consumed routinely in large amounts. This could potentially negate some of the heart health benefits of the avocado.
Blood Sugar Spike
Despite having fiber from the avocado, the 29 grams of sugar in the avocolada is similar to a can of soda. This amount of simple sugar can spike blood glucose levels rapidly. Over time, frequent blood sugar spikes may increase the risk of insulin resistance and type 2 diabetes. Those with diabetes should be particularly cautious about portion size.
Masks Less Healthy Ingredients
When blended into a sweet, creamy beverage, the avocolada makes it easy to over-consume calories, fat, and sugar. The wholesome image of the avocado and pineapple make it seem virtuous, but once mixed into the drink, negative effects can be obscured.
Lacks Protein
With only 3 grams per serving, an avocolada is not a significant source of filling protein. The drink isn’t as satiating as eating the ingredients separately in their whole food form.
Easy to Overeat
The avocolada goes down easily, especially through a straw. This may lead to inadvertently consuming very large portion sizes. It’s important to practice mindful drinking and enjoy the avocolada in moderation.
Overall, while the ingredients have merit, blending them into a liquid smoothie amplifies potential downsides. Next we’ll look at how to incorporate avocoladas into your diet in a healthy way.
Is the Avocolada Healthy?
So, is the avocolada ultimately healthy or unhealthy? The truth is, it depends. Here are some factors to consider:
Portion Size Matters
Like most foods and beverages, health impact comes down to size. One 12 ounce avocolada has 450 calories. That may be reasonable as an occasional treat, but drinking larger sizes or multiple avocoladas daily could easily cause fat, sugar, and calories to pile up. Moderation is key.
Look at Overall Diet Quality
If you generally follow a balanced, whole food diet, the avocolada is unlikely to cause harm. It can provide beneficial nutrients from unprocessed ingredients. But if your diet is already high in fat, sugar and calories, the avocolada may contribute excess of those.
Diabetes Risk
People with diabetes or pre-diabetes should be cautious with portion size to prevent blood sugar spikes. Check with your doctor about carb counts.
Sensitivities to Ingredients
Those with coconut or pineapple allergies should avoid the avocolada. People with IBS or digestive issues may not tolerate the high fiber well. Assess your personal tolerances.
Avoid Added Sugars
To limit empty carbs, go for avocolada recipes without added sugars like honey or agave. Rely just on the pineapple for sweetness instead.
Watch the Fats
Opt for lower fat versions made with reduced coconut milk and leaner meats like turkey to reduce overall fat, saturated fat and calories.
Benefits Whole Foods More
Getting nutrients from whole avocados, pineapple, and coconut flesh likely offers more benefits than the concentrated blended drink. But the avocolada can provide taste and nutrition variety.
Overall, the avocolada has redeeming qualities from its nutrient-rich ingredients, but it’s best enjoyed in moderation as part of an otherwise balanced diet. Let’s wrap up with some final thoughts.
Conclusion
The avocoladatrend combines the benefits of avocado, pineapple and coconut milk into one creamy beverage. But when blended, the ingredients’ positive effects may be outweighed by the large amounts of calories, fat, sugar and little protein. For most people, consuming avocoladas occasionally and in 12 ounce portions may offer health perks. But going overboard could contribute excess calories, carbs, sugar and saturated fat compared to eating the whole fruits and foods. People at risk for obesity, diabetes, cardiovascular disease and other conditions tied to overconsumption may want to be particularly cautious with portion sizes. Overall, moderation and context are keys for determining if avocoladas can be part of a healthy lifestyle.
