Avocado is an extremely healthy fruit, with a perfect creamy texture and taste that’s subtle enough it can go with many other foods. The benefits of avocado are plentiful: they can help improve concentration, memory, and are heart healthy; among other things.
But, avocados are not always easy to track down and certainly are not the cheapest fruit out there. Keep reading for some of the best alternatives to avocado that your body will thank you for.
The good news is that there are plenty of other foods which offer similar health benefits to avocado. Some other foods you can include to make your diet healthier are bananas, nut butter, chia seeds, tofu, eggs, pesto, hummus, and edamame.
Bananas are an easy substitute for avocado. You can eat them on the go, mash some for a dessert or bread topping, or blend them into a smoothie. They are a very common fruit, with a subtly sweet flavor and numerous health benefits.
Bananas help with digestive health, as they are a prebiotic. This means they send healthy and necessary bacteria to your gut, which can keep things running smoothly and may even prevent colon cancer.
They can also promote heart health and improve levels of blood sugar in the body. Bananas are packed with antioxidants and fiber. They are made up almost completely of water and carbs. They have almost no fat, but also have little to no protein.
2. Nut Butter
Nut butters are full of monounsaturated (healthy) fats, which help keep your cholesterol at a healthy level. They also have fiber and protein, both of which will help you feel fuller for longer periods of time. They’re perfect for spreading over toast, or adding to a smoothie for an extra nutrient boost.
There are many types of nut butters to choose from, including peanut butter, cashew butter, walnut butter, almond, and more. Any nut butter you choose will offer benefits to your health; but it’s important to pick one that does not have the “no stir” label.
A nut butter that says “no stir” on its container most likely has added oils that aren’t very good for us. When choosing a nut butter, it’s best to pick one that has only one ingredient: the nut of your choice.
3. Chia Seeds
If your main intention with eating avocado is its nutritional value, you’ll want to check out chia seeds as an avocado replacement. Like avocado, they are rich in omega-3 fats, fiber, and some protein. In fact, chia seeds contain the most omega-3 of any plant-based food.
Omega-3 is good for reducing inflammation, bloating, and promoting better digestion. You can eat chia seeds whole, or add them to numerous other foods like pudding, cookies, and smoothies.
4. Tofu
Anyone who has started a journey of bettering their health has likely heard of tofu. Most often, it’s used as a meat replacement. The flavor of tofu is mild, but can be seasoned to one’s preferences. It can be cooked to be either crunchy or soft as well.
The taste of tofu is similar to avocado, as it is a bit salty but mostly bland (when eaten plain). It is an extremely affordable and versatile food, and can be bought in bricks at the grocery store. There is an almost endless list of ways to eat tofu, so you’re sure to find a recipe that sticks out to you.
5. Eggs
To add more nutrients into your diet without avocado, try eating eggs more often. They are easily accessible and affordable, and are full of protein, antioxidants, vitamin B12, and minerals like phosphorus, choline, and selenium.
Like avocado and many others on this list, eggs help with heart health and good cholesterol. They can also help keep you feeling full for longer. Eggs can also be versatile, whether you choose to cook them or slice up a boiled egg to add to your salad.
6. Pesto
Pesto has many heart-healthy antioxidants, like basil, olive oil, and pine nuts. In Italian, the word “pesto” translates roughly to “to crush.” So, this tasty sauce is a combination of multiple crushed ingredients. “Pesto” is a more generic term for crushed, uncooked, foods made into a sauce.
It is high in fat, but most of the fat in pesto is unsaturated, which means it contains good fats that are necessary for our health. It doesn’t contain very many minerals or vitamins, but is high in antioxidants that keep your cells healthy.
Pesto can be eaten with eggs, added to a soup, or used as a dip for veggies. It can also be stirred into mashed potatoes, or, like avocado, spread onto bread. The taste of pesto pairs well with many other foods, and it can be the perfect finishing touch to your dinners.
7. Hummus
If you typically enjoy avocados on toast, hummus is the avocado replacement for you. It can easily be spread on toast or used as a dip for veggies or chips. It is also full of protein and many minerals and vitamins, such as vitamin B6, magnesium, copper, iron, and more.
Hummus can also be a good addition to sandwiches, or eaten with flatbread or pretzels. It is perfect for people who are vegetarian or vegan in particular, as it contains many of the nutrients they may be missing from meat.
8. Edamame
Edamame is a crunchy, somewhat sweet and nutty vegetable. It is the result of unripe soybeans that are still in the pod. The beans are what most people eat from edamame, snapping open the pod by hand. If you like using avocados to make guacamole, edamame can replace that.
It is also very good for you. Edamame is high in vitamin K, which helps prevent blood clots and promotes a good metabolism. In addition, edamame has protein, fiber, and antioxidants, all of which help keep our bodies going.
How to Choose a Good Avocado Substitute?
To choose the right avocado substitute for you, consider why you typically purchase avocado. If it’s solely for the nutritional value, try adding chia seeds into your diet. If you like eating avocado plain, replace it with bananas. If you like it as a spread, mashed bananas can also work for this, as well as pesto or hummus.
If you use avocado to make guacamole, try using edamame instead and adding some Mexican spices. Whatever you like to use avocado for, there is likely a substitute that works just as well, if not better. Each avocado replacement on this list is full of health benefits.
Frequently Asked Questions
Can you eat avocado every day?
Avocados can be eaten every day. In fact, it may even be a good idea to consume ½ or a full avocado each day. The monounsaturated fats and antioxidants in avocado help promote both better digestive and heart health.
Do avocados burn belly fat?
The monounsaturated fats in avocados help burn calories and fat. Assuming you’re eating a healthy diet aside from avocado and exercising properly, avocados can be a great aid in achieving your health goals.
Can you eat avocado raw?
Like any other fruit, avocado can be eaten raw. You’ll probably want to make sure it’s ripe beforehand. A ripe avocado will be slightly soft on the outside. Eating an unripe avocado is relatively harmless, it will just be too hard on the inside and not as tasty.
Does avocado cause gas?
As you know, the healthy fats in avocado are good for our digestive systems. But, because of this, the risk of being gassy is raised. ¼ to ½ of one avocado shouldn’t cause any adverse side effects, but if you don’t often eat a whole avocado, this is a possible outcome.
Is avocado the most nutritious fruit?
Avocado is indeed considered to be the most nutritious fruit. This is because one avocado contains 25 nutrients, including protein, phosphorus, iron, magnesium, and more. The list of health benefits from eating avocado is astonishingly long.
Final Thoughts
Avocado is a versatile and popular fruit. Unfortunately, it can also get expensive and is not as widely available as we’d like. The good news is that there are plenty of other foods which are similar to avocado in nutritional benefits, taste, uses, and texture.
