Nutritionist Explains Why You Should Freeze Avocado

Many are surprised to learn that the avocado is a fruit, not a vegetable. Unlike strawberries or apples, its distinctive appearance and taste often lead to confusion. Remarkably, it is rich in healthy fats and has a lower carbohydrate content compared to other fruits, making it suitable for keto and other low-carb diets. Freezing avocados is a wise strategy to ensure a constant supply of this nutritious treat.

Avocados offer health benefits backed by research, but they have a downside: they brown quickly, unlike apples, which can remain on your counter for weeks. With avocados, it's a case of use it or lose it.

Freezing avocados isn't complicated, but understanding why they brown so rapidly and how to prevent it is crucial. While freezing stops the browning process, it might require additional steps.

Why do avocados brown so quickly?

Securing a good deal on avocados might make you hesitant to buy in bulk due to their short shelf life. Even in the refrigerator, they only last 24-48 hours before they begin to discolor and soften. Oxygen is the primary culprit behind the browning of this fruit.

Once you expose an avocado to the air, it’s going to start the process of oxidizing. This fruit’s skin is made up of oleic acid and linoleic acid, which has a low carbohydrate content. Unlike other fruits that ripen on the vine, these green dreams don’t ripen till they are picked.

Inside the avocado are phenolic compounds, which mix with the air and start the decaying process. The same process causes apples to darken too. Keeping the fruit whole and intact buys you a little time to prevent it from discoloration.

To prevent browning, apply lime or lemon juice to the avocado's interior or to your guacamole. This is crucial to know before freezing avocados, as it can prolong their freshness. Guacamole won't last as long as the whole fruit in terms of shelf life.

If you halve the fruit and use only one part, tightly wrapping the unused half in cling film can delay browning. The cling film prevents air exposure, thereby extending the fruit's shelf life.

FREEZING AVOCADOS:

Firstly, decide whether to freeze them whole or in cubes. Cubes are convenient for making guacamole, while whole fruits are better for slicing or making avocado toast.

Using a food sealer with specialized bags is the optimal method for freezing avocados. In a larger storage bag, you can freeze up to six halves or three whole fruits. Begin by peeling the skin and removing the pit.

Firstly, apply lemon or lime juice thoroughly to prevent the avocado from discoloring. If freezing in halves, place them on a plate to flash freeze, as avocados are soft and may not seal well if kept whole.

Once frozen for about an hour, transfer the avocados to a storage bag, ensuring all air is removed to halt oxidation. This way, they can remain fresh and green for up to two years in the freezer.

For freezing in cubes, skip the flash freeze step. These cubes are typically used for guacamole and will be slightly soft.

To freeze guacamole, simply include lemon or lime juice in the mix to prevent oxidation. Avocados can be frozen using any of these methods.

8 INTERESTING FACTS AND NUTRITIONAL BENEFITS OF AVOCADOS

Originating from the Persea tree, avocados are nutrient-dense, making them a versatile addition to various recipes. Interestingly, they can be used to create keto-friendly ice cream and are a popular choice for smoothies.

Health-conscious individuals are drawn to this superfood for its nutritional benefits. Here are some lesser-known facts about this remarkable fruit:

1. IT'S PACKED WITH OVER 20 VITAMINS AND MINERALS

A single 3.5-ounce serving of this superfood offers a wealth of benefits, including:

• Vitamins C, K, B5, B6, and E
• Folate
• Potassium
• Thiamine
• Riboflavin
• Niacin
• Copper
• Iron
• Zinc
• Phosphorus
• Manganese
• Magnesium

In terms of calories, this fruit is quite reasonable. It averages about 160 calories per serving, with 15 grams of heart-healthy fats and two grams of protein. Although it contains nine grams of carbohydrates, seven of those are fiber, making the net carbohydrate count only two.

This fruit is free of sodium and cholesterol and is low in fat, making it ideal for diets restricted due to cholesterol or blood pressure issues.

2. AVAILABLE IN ROUND OR PEAR SHAPES

Avocados come in two shapes, with skin colors ranging from green to black. Their weight can vary from eight ounces to as much as three pounds.

The Hass variety is the most popular. It's often referred to as the "alligator pear" due to its bumpy skin and green color.

3. THEY CONTAIN MORE POTASSIUM THAN BANANAS

Surprisingly, an avocado contains double the potassium found in a banana. Potassium is vital for cellular functions in the body. While bananas provide 10 percent of the recommended daily allowance, avocados offer an impressive 14 percent.

Consuming higher levels of potassium can lower blood pressure and reduce the risk of heart attacks or strokes.

4. THEY'RE RICH IN HEART-HEALTHY MONOUNSATURATED FATTY ACIDS

These fruits offer significant nutritional benefits due to their heart-healthy fats. While they may be considered high in fat, most of these fats are beneficial and essential for your body's well-being.

They contain oleic acid, which can reduce inflammation and offer benefits comparable to taking aspirin or ibuprofen. Their high-fat content also provides resistance to heat-induced oxidation, allowing them to maintain their color when added to recipes.

5. THEY'RE HIGH IN FIBER

Avocados could be the solution if you're dealing with constipation or irregular bowel movements. Their high fiber content aids in maintaining a smooth digestive process and can help prevent glucose spikes in individuals with diabetes.

6. THEY HELP LOWER CHOLESTEROL AND TRIGLYCERIDE LEVELS

Elevated cholesterol levels pose a health risk. Instead of relying on statin drugs, which are known for severe side effects, this fruit can help manage your cholesterol levels naturally. This is one of the reasons why freezing avocados is beneficial.

7. THOSE WHO EAT AVOCADOS TEND TO BE HEALTHIER

An NHANES study involving over 17,000 participants examined the dietary habits of individuals who regularly consumed avocados. The findings were remarkable, revealing that daily avocado consumers enjoyed better overall health than those who did not partake in this fruit.

Even more astonishing was that regular avocado eaters had a lower BMI, improved cholesterol levels, and a reduced incidence of heart disease. It seems that an avocado a day might just keep the doctor away, challenging the apple's reputed health benefits.

8. THEIR POWERFUL ANTIOXIDANTS CAN PROTECT YOUR EYES

Cataracts and macular degeneration are major concerns as people age. Eye health is crucial, and avocados, with their high levels of antioxidants, contribute to preventing these conditions by providing essential nutrients for the eyes.

Lutein and zeaxanthin, the primary antioxidants in avocados, are vital for maintaining clear vision, and avocados are rich in both.

Whether you're looking to freeze avocados or consume them immediately, you've gained some useful insights. Avocados should be more than just an occasional treat in guacamole; they deserve a spot in your daily diet.

Why not savor a slice of avocado toast, indulge in avocado ice cream, enjoy a refreshing green smoothie, or relish some delicious guacamole? Your heart and body will appreciate the inclusion of avocados in your regular diet. Feel free to buy them in bulk; since they can be frozen, there's no need to hold back on your avocado purchases.