When it comes to avocados, there’s a lot to love. These delicious fruits are packed with nutrients and offer a host of health benefits.
Native to Central and South America, avocados are a type of fruit that belongs to the flowering plant family known as Lauraceae.
There are more than 400 different varieties of avocados, but the two most common types are the Hass avocado and the Fuerte avocado.
With their rich, creamy texture, mashed avocados feel remarkably like butter and are frequently used as a substitute.
Avocados can also be used as a spread, dip, and baking ingredient in addition just eating the raw fruit itself.
Avocado and butter are, of course, different and adjustments need to be made when using avocado as an ingredient as compared to how butter is used.
And because avocados are considered to have a buttery taste, it’s a great alternative to the dairy product and an excellent choice for the millions around the world that are lactose intolerant.
For one, if you’re going to substitute butter with avocado as a spread, just mash a fresh and healthy avocado and you’re good to go!
Mash that avocado and when it’s ready, spread it out on your bread like how you normally spread butter on toast.
With fewer calories, saturated fat, sodium, cholesterol, and all the bad stuff, avocados are a nutritious, healthful substitute for one of America’s favorite dairy spreads.
Avocados are a popular fruit that can be used in many different ways.
One of the most popular uses for avocados is in baking as a butter substitute.
Can I Use Avocado Instead Of Butter In Cookies?
There are many recipes for cookies with avocado ingredients and even avocado cookies in itself.
Lower in calories, saturated fat, and sodium, avocados are an excellent substitute for dairy-based butter and a suitable choice for those that are lactose intolerant.
It might seem unusual but avocados can be a substitute for butter in many different ways and one of those includes baking cookies!
The California Avocado Commission has a list of varieties of cookie recipes that substitute butter with avocado.
Recipes like Avocado Pumpkin Bread with Dark Chocolate Chips and Almonds, Pistachio Avocado Quick Bread, Backed Chocolate Avocado Donuts, Avocado Chocolate Chip Cookies, and many others are on the list with avocado as a substitute for butter when baking cookies.
Avocado still has the fats that butter has but it is relatively less compared to the fat content of butter.
While 30 grams of butter has 204 calories, avocado has only 50 calories.
Another thing is that avocado has significantly lower fat – it has 15 grams of total fat in 100 grams of avocado and 2.1 grams of saturated fat while butter has 81 grams and 51 grams respectively.
For the icing on top, butter contains 215 grams of cholesterol and 11 mg of sodium while avocado offers none of either.
Baking with avocado instead of butter is easy.
One of the easiest recipes is simply avocado cookie, made with just three simple ingredients – avocado, egg, and baking soda.
These cookies are not only delicious but also super simple to make. And, since they’re made with healthy ingredients, you can feel good about indulging in them.
- 1 large avocado, peeled and pitted
- 1 egg
- 1/2 teaspoon baking soda
- Preheat the oven to 350 degrees F.
- In a medium bowl, mash the avocado with a fork until it is smooth.
- Add the egg and baking soda and mix until well combined.
- Drop dough by the tablespoon onto a baking sheet lined with parchment paper.
- Bake for 10-12 minutes, or until cookies are golden brown.
- Let cool on the baking sheet for a few minutes before transferring to a wire rack to cool completely.
Is Avocado Healthier Than Butter?
Yes, avocado is way healthier than butter.
A simple comparison would be avocado is a fruit while butter is a dairy product with refined additives.
Broadly speaking, fruits have more vitamins than dairy products.
Avocados are rich in nutrients, healthy fats, and low in calories, while butter is high in saturated fat, calories, and often have additives added.
Avocados are “healthy super fruits” that should be incorporated into one’s healthy diet because it is one of those nutrient-dense foods.
These nutritional powerhouses contain loads of healthful minerals including generous amounts of antioxidants.
Antioxidants are necessary for our bodies to maintain control of free radicals, which are inadvertently absorbed by us through chemicals, pollution, and the environment.
These unstable molecules can wreak havoc on our bodies and create a condition called oxidative stress.
Too much oxidative stress and you’ll have to worry about some serious illnesses like heart disease, cancer, and Alzheimer’s.
In addition, avocados have thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, and folate, all highly beneficial nutrients that help our bodies function.
And of course, ample amounts of the immune system hero, vitamin C.
Avocados are not only delicious but they have also been credited with a plethora of health benefits.
For starters, avocados are a good source of fiber, which can help to regulate digestion and prevent constipation.
In addition, the healthy fats found in avocados can help to lower cholesterol and reduce the risk of heart disease.
Avocados are also rich in vitamins and minerals, including potassium, which is essential for maintaining healthy blood pressure.
Plus, the antioxidants in avocados can help to protect against cell damage and reduce the risk of some types of cancer.
In contrast, while there is no denying that butter is delicious, it is also remarkably unhealthy.
A single tablespoon of butter contains a whopping 102 calories and 11 grams of fat, making it a major contributor to weight gain.
Furthermore, butter is high in saturated fat, which has been linked to an increased risk of heart disease.
So why does butter taste so good?
The answer lies in its fat content. Fat is an essential part of the flavor of butter, and it also helps to give it its smooth texture.
However, the health risks associated with butter are simply too great to ignore.
Substituting butter with healthful avocados might give you the result that you are looking for, in addition to enjoying your spread guilt-free!
But of course, moderation is always necessary, especially on food intake.
Excessive amounts of anything that goes into the body can always cause an imbalance and some problems.
Is Avocado On Toast Better Than Butter?
When it comes to taste and texture, there is just a slight difference between what butter and avocado are like.
Butter and avocado are both soft, creamy, and rich with just a hint of sweetness.
However, when it comes to nutritional content, the two are as different as night and day.
Avocado toast is a healthy alternative to butter.
The saturated fat in butter can raise your cholesterol levels, while the unsaturated fat in avocado can help lower them.
Avocado toast also provides more vitamins and minerals than butter, including vitamins E and K.
Avocados are a great source of antioxidants, which can help protect your body from disease.
Antioxidants help protect your cells from damage and keep your skin looking young and healthy.
Avocados are also a good source of fiber, which can help keep you regular and help reduce your risk of constipation, so the next time you reach for a spread, go avocado instead of butter!
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.