Adding avocado to smoothies can provide a number of benefits. Avocados are nutritious fruits that contain healthy fats, fiber, vitamins and minerals. Incorporating avocado into smoothies is an easy way to boost the nutritional value of your drink.
Thickens and Smoothies Texture
One of the main benefits of adding avocado to smoothies is that it helps thicken and improve the texture. Avocados have a creamy, smooth texture that blends very well in smoothies. The thick texture helps create a smoothie that is rich, creamy and satisfying.
Many smoothies made with just fruit and liquid can end up being too watery or icey. The avocado helps create a thicker, creamier consistency without the need for ice cream, yogurt or other high calorie ingredients.
Adds Nutrition
Avocados are an excellent source of healthy fats, fiber, vitamins and minerals. Here is an overview of some of the top nutrients found in 1 cup (150 grams) of avocado:
- Fiber – 11 grams
- Folate – 30% of the RDI
- Vitamin K – 26% of the RDI
- Vitamin C – 25% of the RDI
- Potassium – 15% of the RDI
- Vitamin E – 10% of the RDI
- Healthy Fats – 15 grams
As you can see, adding just one avocado to your smoothie boosts it with nutrients and healthy monounsaturated fats that help keep you satisfied. The fiber and fat help stabilize blood sugar, which prevents energy crashes or hunger soon after drinking the smoothie.
Lutein and Zeaxanthin for Eye Health
Avocados are also an excellent source of two key carotenoid antioxidants – lutein and zeaxanthin. These nutrients are important for eye health and help protect against eye diseases like cataracts and macular degeneration.
The lutein and zeaxanthin in avocados help filter harmful high-energy blue wavelengths of light. This protects and maintains healthy cells in the eyes.
Improved Absorption of Fat Soluble Vitamins
The healthy fats in avocado help your body better absorb fat soluble vitamins from other ingredients you add to the smoothie. This includes vitamins A, D, E and K. Research shows that adding avocado or avocado oil to a meal can increase absorption of antioxidants like beta-carotene from vegetables by 2.6 to 15 times.
Adds Plant-Based Protein
Avocados provide about 4 grams of protein per serving. While not as high in protein as meat, eggs or dairy, this can still help boost the protein content when added to a fruit and veggie smoothie.
The protein in avocado is especially beneficial for those on a plant-based diet, as it provides all essential amino acids needed for good health. Consuming avocados along with other protein sources like nuts, seeds or quinoa throughout the day can help vegetarians and vegans meet daily protein needs.
Makes Smoothies Creamy and Satisfying
The rich, creamy texture avocado provides makes smoothies taste great while also being very satisfying. Many fruit and green smoothies can taste watery, but adding avocado gives it a luscious, milkshake-like thickness.
Enjoying smoothies can provide a healthy meal or snack, while also helping manage hunger and cravings between meals. The fiber, protein and fat in avocado helps smoothies be more filling and satisfying.
Neutral Taste That Works Well with Other Ingredients
Avocados have a mild, creamy flavor that blends very nicely into smoothies without overpowering other ingredients. The neutral green flavor works well with both sweet and savory smoothies.
You can create a sweet smoothie by blending avocado with bananas, berries, pineapple, apple or other fruits. For a more savory smoothie, combine avocado with tomatoes, cucumbers, greens, herbs and seasonings.
How to Add Avocado to Smoothies
Adding avocado to your smoothies is simple. Here are some easy tips:
- Use about 1/2 an avocado per serving of smoothie. This provides creaminess and nutrients without too much taste.
- Cut the avocado in half, remove pit then scoop out the flesh with a spoon.
- Mash or blend the avocado first before adding other ingredients.
- For hot smoothies, add avocado last and blend briefly to prevent overheating.
- Store leftover avocado halves sprinkled with lemon juice to prevent browning.
Potential Downsides of Avocado in Smoothies
While avocado can make for thicker, tastier smoothies, there are a couple potential downsides to keep in mind:
Increased Calories and Fat
Avocados are relatively high in calories and fat compared to other fruits and vegetables. A typical avocado contains about 300 calories and 30 grams of fat.
While the fats are very healthy, this can increase the calorie and fat content of your smoothie. Those watching their weight may want to use a smaller portion.
Risk of Oxidation
Like other fruits and vegetables, avocado is perishable and the vitamins can degrade over time when exposed to air. Blending avocado ahead of time rather than right before drinking means there is more time for oxidation to occur.
You can help prevent this by only preparing what you plan to drink right away rather than making large batches. If storing, consider freezing portioned smoothies for later use.
Best Smoothie Ingredients to Pair with Avocado
Here are some of the top ingredients that complement avocado nicely in smoothies:
Fruits:
- Bananas – for creaminess
- Berries – strawberries, blueberries, raspberries
- Pineapple – for tropical flavor
- Apple – for sweetness
- Mango – for creamy texture
Vegetables:
- Spinach
- Kale
- Cucumber
- Celery
- Parsley
- Mint
- Basil
Nuts and seeds:
- Almonds
- Cashews
- Chia seeds
- Flax seeds
- Hemp seeds
Other:
- Milk – dairy or non-dairy
- Yogurt
- Oats
- Chia pudding
- Nut butter
- Protein powder
- Cacao nibs
- Coffee
Feel free to get creative and use your favorite ingredients that blend well together in smoothies.
Avocado Smoothie Recipes
Here are some delicious and nutritious avocado smoothie recipes to try:
Strawberry Avocado Smoothie
- 1/2 avocado
- 1 banana
- 1 cup strawberries
- 1 cup almond milk
- 2 tablespoons chia seeds
Chocolate Avocado Smoothie
- 1/2 avocado
- 1 banana
- 1 tablespoon cocoa powder
- 1 cup almond milk
- 1 tablespoon almond butter
Green Avocado Smoothie
- 1/2 avocado
- 1 cup spinach
- 1 kiwi
- 1 cup coconut water
- 1 tablespoon flax seeds
Conclusion
Adding avocado is an easy way to make smoothies creamier, more nutritious and satisfying. The healthy fats provide essential fatty acids while the fiber and protein help keep you full. Avocados blend well with both sweet and savory ingredients. While they add calories and fat, the nutrition avocados provide makes them a healthy choice in moderation. So go ahead and start blending avocado into your daily smoothies!
