Avo Nice Day!

Dr. Manoj Kutteri, Medical Director & CEO, Atmantan Wellness Centre, avers, “Avocados have a lot of fibre, which helps with digestion and stabilises blood sugar. It offers vital nutrients for hormone-related and autoimmune diseases, including Vitamin E (an antioxidant supporting immune health), folate (important for cell repair and hormone balance), magnesium (calming for nerves and helps tackle inflammation), and potassium (balances fluid and blood pressure). Unlike many high-fat foods, avocado provides anti-inflammatory benefits, supporting gut lining health and encouraging balanced hormone levels.”

Nutrition Nuances

Avocados are truly a powerhouse of nutrition, offering a wide range of health benefits packed into one creamy, versatile fruit. “Rich in monounsaturated and polyunsaturated fats, avocados help lower LDL (bad cholesterol) and raise HDL (good cholesterol), reducing the risk of cardiovascular diseases. They are a great source of vitamins B, C, E, and K and minerals like potassium, magnesium, folate, and calcium. They are high in fibre, supporting digestion, reducing blood sugar spikes, and keeping you fuller longer. They are anti-inflammatory and contain omega-3s and plant sterols that may reduce the risk of chronic conditions like heart disease and arthritis. The fibre and healthy fats help with satiety, making it easier to control portion sizes and snacking habits,” says

Dr. Greeshma MR, Wellness Expert, Niraamaya Life.

Rohit Waghmare, nutritionist, and club manager at Multifit Kharadi, says, “Mash avocado with a pinch of jeera (cumin), green chilli, salt, and coriander. Use it to knead your dough. The result? A super-soft, nutrient-packed paratha that doesn’t need ghee. Blend ripe avocado with garlic, green chilli, lemon juice, curry leaves, and coconut for a creamy, South Indian-style chutney. Pairs beautifully with idli, dosa, or as a spread for sandwiches.”

Calorie Count

Many people worry about the calories in avocados, but the calorie count isn't the only factor that determines how healthy a food is. This is because avocado’s calories come mostly from healthy fats, which help manage inflammation, support hormone production, and keep you fuller longer, reducing cravings. A moderate amount of avocado each day, such as half an avocado, can be a great addition to a balanced diet for many healthy people, including those following calorie-restricted diets.

Gaurav Kumar, Senior Executive Sous Chef, The Oberoi, Bengaluru, explains, “Avocados should be regularly consumed if you have an active lifestyle; otherwise, it may lead to fat retention in the body. Thus, the recommendation is to consume these two to three times a week if you have a moderate to active lifestyle. The easiest ways to incorporate them are in salads, smoothies, or on toast as a spread.” When paired with other whole ingredients like edamame (which is rich in plant protein and iron) or truffle oil (which adds depth and healthy fats), avocados shine in both taste and health value. “Avocados are calorie-dense, about 240 calories per medium fruit, primarily from fat. But that fat is the healthy, unsaturated kind. If you are mindful of portion sizes (ideally 1/3 to 1/2 an avocado per day), there is no reason to worry about the calories. In fact, the satiety provided by avocado fat often helps reduce overall food intake,” adds Veerender Thapa, Senior Sous Chef, Radisson Blu Plaza Hyderabad.

Good Fats

Rahul Kamra, India’s leading keto coach and founder of Ketorets, often recommends avocado as a key fat source in his personalised meal plans. “It’s not just about macros — it’s about mood, metabolism, and micronutrients. Avocado hits all three. While avocados are calorie-dense, their unique combination of fibre and fats ensures better appetite regulation. When paired with a low-carb diet, their calories contribute to metabolic stability, not weight gain. So no, calories from avocado should not be feared but appreciated if they are balanced within the bigger plan. Some easy ways to include avocado in your diet are eating it sliced on grain-free crackers, blended into smoothies for a creamy texture, mashed as a dip with herbs, pureed into salad dressings, mixed into grain-free wraps or lettuce boats, and added to soups for creaminess.

Dr. Ridhima Khamsera, Clinical Dietitian, adds, “The Journal of Nutrition reported something incredible: add half of an avocado to your salad, and suddenly, your body can take up 3-5 times more carotenoids from those greens. The lycopene in your tomatoes and the beta-carotene in your carrots are all suddenly exponentially more accessible to your system. It's a master key to nutrition you never knew existed. But here is the twist in the plot that surprises even dietitians: whereas all other fruits make your blood sugar go on a roller coaster, avocados stabilise it. They contain a rare substance called D-mannoheptulose, which scientists are still unravelling, but preliminary research indicates it stabilises rather than elevates blood sugar. That's why you stay satiated for hours after a meal of avocado, not due to willpower, but due to this special metabolic action.”

Guac & Roll

Avocado smoothie with nuts and coconut milk (Courtesy: Dr. Manoj Kutteri, Medical Director & CEO, Atmantan Wellness Centre)

Ingredients

• Avocado ½

• Fresh coconut milk 50 ml

• Soaked walnuts: 3 nos

• Almonds 3 nos

• Dates 10 gm

Method

1. In a blender, combine avocado, coconut milk, soaked walnuts, almonds, and dates.

2. Blend until smooth and creamy.

3. Pour the smoothie into a juice glass.

4. Garnish with mint leaves and freshly chopped nuts.

Avocado Tips

• Enjoy avocado in moderate portions (¼ to ½ avocado per serving).

• Pair avocado with fibre-rich vegetables for better satiety and blood sugar control.

• Use avocado as a healthy fat substitute instead of processed oils or cream.

• Store cut avocado with lemon/lime juice to prevent browning.

• If calorie-sensitive, steer clear of pairing avocado with a lot of other high-fat items.

• Don’t depend only on avocado for healthy fats—variety is important.

• Don’t overlook the fibre content. This superfood can cause bloating if consumed in excessive amounts, particularly in individuals with sensitive stomachs.

Truffle Edamame Stuffed Avocado (Courtesy Veerender Thapa, Sr. Sous Chef, Radisson Blu Plaza Hyderabad)

A visually stunning and gourmet-level appetiser, this dish offers a protein-rich, high-fibre filling served in a natural avocado ‘bowl.’ This dish is vegan, gluten-free, and indulgent without being heavy, perfect for clean eaters who love flavour.

Ingredients

• 1 medium avocado (150 g)

• ½ cup edamame (shelled, 80 g)

• 1 tbsp truffle oil

• 1 tsp lemon juice

• Salt and pepper to taste

• Microgreens for garnish

Method

1. Lightly mash the edamame with truffle oil, lemon juice, salt, and pepper.

2. Halve the avocado, remove the pit, and stuff each half with the mixture.

3. Garnish with sesame seeds, microgreens, or a drizzle of truffle oil.

4. Serve immediately.

Wabi Sabi Flatbreads

(Courtesy: Gaurav Kumar, Senior Executive Sous Chef, The Oberoi, Bengaluru)

The Avocado-Tortilla Sheet flatbread offers a creamy, vibrant base topped with fresh avocado slices, herbs, and a touch of sea salt—perfect for a wholesome snack or light meal. Meanwhile, the Rocket Flatbread boasts a crisp, airy crust adorned with peppery rocket leaves, drizzled with olive oil, and sprinkled with flaky sea salt, embodying the elegance of understated flavours.

Ingredients

• Tortilla sheet 1

• Yuzu koshu

(yuzu juice, yuzu peel, truffle oil) 5 ml

• apanese Mayo 8 grams

• Avocado 1 Np.

• Rocket leaves 30 grams

• Chilli threads 1 gram

• Maldon salt to taste

Method

1. Take a tortilla sheet and grill it till crispy.

2. Spread yuzu-kosho-truffle sauce on a tortilla sheet.

3. Slice avocado and spread all over tortilla sheet.

4. Toss rocket leaves with salt, pepper, lemon juice, olive oil, and a little honey.

5. Place marinated rocket salad on top of avocado.

6. Garnish with chilli thread and Japanese mayonnaise.