Avocados have become a modern superfood from smashed avo on toast to creamy smoothies, we can’t seem to get enough of them. But have you ever tried heating one? If you have, you’ll know exactly what I’m about to say: it tastes awful. Bitter, metallic, and frankly unappetising. But why?
The answer lies in the delicate fats and antioxidants that make avocados so nutritious. They’re rich in monounsaturated fats, especially oleic acid, which is brilliant for heart health, hormones and skin. But when exposed to high heat, these fats begin to oxidise. That breakdown not only creates an unpleasant off flavour (think rancid oil) but also reduces the nutritional value of the fruit.
Heating also destroys the natural enzymes and antioxidants in avocados, the very compounds that make them such a powerhouse food in the first place. On top of that, the creamy, buttery texture we all love becomes slimy and mushy not the silky mouthfeel you expect.
And it’s not just avocados that suffer when cooked. Other foods can lose valuable nutrients too. For instance, water-soluble vitamins like vitamin C and the B group leach into cooking water if you boil your vegetables and throw the water away. Potatoes, meanwhile, can produce a harmful chemical called acrylamide when fried or roasted at very high temperatures.
So, what’s the best way to keep your food nourishing? Gentle cooking methods like steaming, roasting at moderate temperatures, or simply eating foods raw when possible. Avocados in particular are best enjoyed fresh in salads, guacamole, or simply sliced onto toast.
The bottom line: avocados are nutritional gold, but only if you treat them kindly. Heating them strips away both flavour and benefits. Save them for your salads, dips and smoothies, and let them shine the way nature intended.
--Written by Hala Ali, founder of Dietapplements
