Health and Me

Riya Baibhawi

Avocados Are Superfoods But Expensive—Here's Is What To Buy Instead

Avocados have earned their place as a beloved superfood, packed with heart-healthy fats, fiber, and essential nutrients. But whether you are allergic, don't enjoy the taste, or simply find them hard to get, the good news is that several alternatives are offering similar health benefits. And what's the best point about it? These options are much more affordable than the tropical fruit itself. 

<h2>Healthy Substitutes For Avocados</h2>

<h2><span rel="noindex">Nuts</span> And Seeds</h2>

Nuts and seeds, such as almonds, chia, flax, pumpkin, and sunflower seeds, provide heart-healthy fats, which are a type of healthy fat known to help lower LDL ("bad") cholesterol and reduce the risk of heart disease and stroke. These small but mighty foods are also loaded with fiber and protein, making them a satisfying and nutrient-dense option. Sprinkle them over salads, blend them into smoothies, or eat a handful as a snack.

<h2><span rel="noindex">Greek Yogurt</span></h2>Greek yogurt is a protein-packed alternative to <span>avocado</span>. It contains probiotics that support gut health and calcium to keep your bones strong. Its thick and creamy texture makes it a great substitute in salads, dips, and dressings, providing a satisfying mouthfeel without the need for avocados. For those who tolerate dairy, it’s an easy and delicious way to add creaminess and nutrition to meals.

<h2>Hummus</h2>Made from chickpeas, hummus is a plant-based source of protein, fiber, and healthy fats. It also contains essential vitamins and minerals like folate, iron, and zinc. This creamy spread can be used in many of the same ways as avocado—spread it on whole-grain bread, use it as a dip for vegetables, or add it to wraps for a nutritious boost.

<h2>Extra Virgin Olive Oil</h2>While not a whole food like avocados, extra virgin olive oil is a powerful source of monounsaturated fats, which are linked to better heart health. Drizzle it over salads, roasted vegetables, or whole-grain dishes for added flavour and health benefits. It’s a pantry staple with proven benefits in Mediterranean-style eating.

<h2>Nutritional Yeast</h2>Nutritional yeast is a non-dairy, protein-rich option that delivers a cheesy flavor without the saturated fats found in some creamy spreads. It’s also a great source of B vitamins, especially B12, which is important for vegans and vegetarians. Sprinkle it on popcorn, pasta, or roasted vegetables for a nutrient boost.

<h2>Tahini</h2>Tahini, a paste made from sesame seeds, offers a nutty flavor and creamy texture. It’s rich in healthy fats, protein, and minerals like calcium and iron. Use it as a dressing, dip, or drizzle it over roasted vegetables for added nutrition and depth of flavor.

Nut butters like almond or cashew butter can provide a rich and creamy element to your dishes. They offer protein, healthy fats, and essential nutrients. Spread them on toast, mix them into oatmeal, or blend them into smoothies. 

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Avocado

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Avocado alternatives

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Avocados have earned their place as a beloved superfood, packed with heart-healthy fats, fiber, and essential nutrients. But whether you are allergic, don't enjoy the taste, or simply find them hard to get, the good news is that several alternatives are offering similar health benefits. And what's the best point about it? These options are much more affordable than the tropical fruit itself. Healthy Substitutes For AvocadosNuts And SeedsNuts and seeds, such as almonds, chia, flax, pumpkin, and sunflower seeds, provide heart-healthy fats, which are a type of healthy fat known to help lower LDL ("bad") cholesterol and reduce the risk of heart disease and stroke. These small but mighty foods are also loaded with fiber and protein, making them a satisfying and nutrient-dense option. Sprinkle them over salads, blend them into smoothies, or eat a handful as a snack.Greek YogurtGreek yogurt is a protein-packed alternative to avocado. It contains probiotics that support gut health and calcium to keep your bones strong. Its thick and creamy texture makes it a great substitute in salads, dips, and dressings, providing a satisfying mouthfeel without the need for avocados. For those who tolerate dairy, it’s an easy and delicious way to add creaminess and nutrition to meals.HummusMade from chickpeas, hummus is a plant-based source of protein, fiber, and healthy fats. It also contains essential vitamins and minerals like folate, iron, and zinc. This creamy spread can be used in many of the same ways as avocado—spread it on whole-grain bread, use it as a dip for vegetables, or add it to wraps for a nutritious boost.Extra Virgin Olive OilWhile not a whole food like avocados, extra virgin olive oil is a powerful source of monounsaturated fats, which are linked to better heart health. Drizzle it over salads, roasted vegetables, or whole-grain dishes for added flavour and health benefits. It’s a pantry staple with proven benefits in Mediterranean-style eating.Nutritional YeastNutritional yeast is a non-dairy, protein-rich option that delivers a cheesy flavor without the saturated fats found in some creamy spreads. It’s also a great source of B vitamins, especially B12, which is important for vegans and vegetarians. Sprinkle it on popcorn, pasta, or roasted vegetables for a nutrient boost.TahiniTahini, a paste made from sesame seeds, offers a nutty flavor and creamy texture. It’s rich in healthy fats, protein, and minerals like calcium and iron. Use it as a dressing, dip, or drizzle it over roasted vegetables for added nutrition and depth of flavor.Nut ButterNut butters like almond or cashew butter can provide a rich and creamy element to your dishes. They offer protein, healthy fats, and essential nutrients. Spread them on toast, mix them into oatmeal, or blend them into smoothies. 