Which Is Better for Healthy Fats and Protein?

Which Is Better for Healthy Fats?

Avocado and peanut butter are both high in fat, with most of their fat content being unsaturated fat.

Avocado:

• Half an avocado contains about as much fat as a teaspoon of olive oil.
• The fat in avocados is mostly monounsaturated fat (about 67%).
• The ratio of unsaturated fats to saturated fats in avocados is about 6:1
• Oleic acid, a monounsaturated fat, is the most predominant fatty acid in avocados.

Peanut Butter:

• Peanut butter is a little under four times higher in unsaturated fat than saturated fat
• Peanut oil is nutritionally similar to olive oil for fatty acid ratios

Healthy fats include monounsaturated fats and polyunsaturated fats. Including these in your diet, particularly as a replacement for saturated and trans fats, can have benefits such as:

Which Is Better for Protein?

Here’s how avocados and peanut butter stack up in terms of protein:

• Nuts, including peanuts and peanut butter, are a good source of plant-based protein. Peanut butter has the most protein per serving of all nut butters.
• Peanut butter has about 5 g more protein per serving than avocado, making it a better choice for protein.
• Avocados contain protein and are considered one of the fruits with the highest protein content. Eating avocados can help add more protein to your diet, but they are not considered a high-protein food.

Protein helps the body:

• Build and maintain muscle, bones, cartilage, skin, and blood
• Build hormones and enzymes
• Heal from injuries
• Feel fuller longer, potentially helping with weight management

The source of protein matters, and it is essential to consider the entire nutritional profile of the food, not just the amount of protein. Choose lean meats, such as fish or poultry, and plant-based proteins, such as nuts or beans, more often than red meat or processed meats.

Other Benefits of Avocado

Avocados are nutrient-dense and offer plenty of health benefits, including:

• Helping to reduce LDL and total cholesterol levels
• Helping improve insulin sensitivity and potentially reducing the risk of type 2 diabetes
• Supporting eye health
• Helping to promote diversity of microflora in the colon, supporting gut health
• Helping with weight management
• Supporting cognitive function
• Supporting skin health

Other Benefits of Peanut Butter

Other health benefits of peanut butter include:

• Promoting heart health
• Helping regulate blood sugar
• Helping with satiety

Choosing Spreads for Your Toast

When choosing avocados, look for ones that:

• Have dark green or almost black skin
• Yield to pressure when gently squeezed, but are not mushy

When choosing peanut butter, look for products that:

• Need to be stirred (ones that are no-stir tend to have hydrogenated oils such as rapeseed oil or palm oil)
• Are free of additives such as salt, sugar, and hydrogenated or partially hydrogenated oils

Avocado and peanut butter are both high in calories, so portion size is important. Try to replace existing foods in your diet, such as butter or bacon, with avocado or peanut butter.

The bread you use for your toast matters. Choose breads that are:

• Made from 100% whole grains, such as whole wheat or oats
• High in fiber