Avocados and kohlrabi pack surprising health benefits for heart and diet
Avocados, known for their creamy texture and mild taste, have long been a favorite. Beyond their versatility in meals, they offer a range of health benefits—from supporting heart health to improving digestion. Meanwhile, kohlrabi, a lesser-known vegetable, is gaining attention as a low-carb alternative with its own nutritional advantages.
Avocados, though often treated as a vegetable, are technically a fruit native to Mexico and Central America. Their smooth, buttery consistency makes them a popular substitute for butter, mayonnaise, or dressings in sandwiches and wraps. Rich in monounsaturated fats, they help reduce inflammation and oxidative stress while supporting heart health by lowering cholesterol and blood pressure.
The fruit is also packed with vitamin E, an antioxidant linked to slower age-related neurological decline. Additionally, avocados act as a prebiotic, aiding digestion through their high fiber content. When selecting ripe ones, a gentle press should reveal slight give without mushiness. For later use, firmer avocados with even green skin can ripen at room temperature. Kohlrabi, on the other hand, stands out as a low-carb option for those managing weight or following diabetes-friendly diets. With just 5g of carbohydrates per 100g—compared to 28g in white rice—it provides more fiber, vitamin C, and potassium. Studies suggest its plant compounds may reduce inflammation and blood pressure, though whole consumption in mixed dishes works better than supplements. Pairing it with iron-rich foods like legumes also boosts nutrient absorption for vegetarians. Both ingredients fit easily into quick, nutrient-dense meals. Avocados blend well into drinks, salads, and condiments, while kohlrabi can replace rice in fried dishes, cutting prep time to 15 minutes.
Avocados and kohlrabi each bring distinct benefits to a balanced diet. The former supports brain, heart, and diabetes management, while the latter offers a fast, low-carb alternative with essential nutrients. Their versatility makes them simple to incorporate into everyday cooking.
