Okay, I’m not out to give all fruit a bad wrap but most fruit is acidic and some have other acids like citric acid that some folks may be better off avoiding.1 2 Yet citric acid is not all “that” bad in its natural form, as it does have some good benefits. 3 4 But fruit, for the most part, is acidic. However, not all fruit is or is of the same acidic make-up. In fact, some fruits are so different, we don’t usually consider them when we think of fruit.
When most of us think of fruit, it’s usually apples, pears, peaches, berries, melons, pineapple, bananas, kiwi, etc., etc., etc, however, even cucumbers, pumpkins and squash, and many other so-called vegetables are fruits. But there are some fruits that are made up somewhat differently, like avocados, olives, and coconuts . . .. These are not your “typical” fruits as they are high in healthy “fats”. They are low to non-existent or almost in acid, high in fats, and may in fact be healthier than their counterparts.
Many who try to avoid fats, even in these fruits, having been fooled 20 into thinking fat makes you fat, and miss out on the immense nutritional benefits of these “superfood” fruits.
Avocados are not drupes as they appear, but are actually a single-seed berry 5 and are considered basically non-acidic with a pH of 6.27-6.58 (almost neutral).6 They have no citric acid as most berries though. They are, on the other hand, high in healthy fats. One-third of an average (80 g) avocado provides as much as 8 grams of fat; with 1g polyunsaturated and 5g monounsaturated fats. 7
Olives, which are technically drupes, can be slightly more acidic than avocados or much less, ranging from 6.0 to 7.5, yet have no citric acid. But they do have healthy fats. Olives contain 11-15% fat, 74% percent of which is oleic acid, a type of monounsaturated fatty acid. It is the main component of olive oil. Oleic acid is linked to decreased inflammation and a reduced risk of heart disease. It may even help fight cancer. 8 9 10 11 12
In 100 grams or 3.5 ounces of olives, you will find 1.42 g of saturated fat; 7.89 g of monounsaturated fat; and .91 g of polyunsaturated fat. 12
Coconuts are also drupes, have no citric acid, and have an average pH range from 5.5 to 7.8, actually reaching into the alkaline portion of the pH scale. 13
Despite the fact that coconuts are high in saturated fat, many studies, have shown there is no doubt that coconut oil is extraordinary for our health. It has proven to help one lose weight, improve the immune system, increase antioxidant activity, and have countless cosmetic uses. 14 How much fat would you expect to find in coconuts? One piece of fresh coconut meat measuring 2″ x 2″ x 1/2 (45g) provides from the average 159 calories, 15.1g of fat. 15 16 Many have also argued that saturated fat is not unhealthy. 17 18 19
With these healthy fats, no one should be concerned about eating them because they have fats. And as far as getting “fat” from eating them, it just won’t happen. Many studies and physicians have already begun to get the word out that Big Sugar put us on the wrong path, and that there is nothing wrong with eating fats as they are not what causes obesity and heart disease. Sugar and carbs do that. 20 Physicians like Dr. Mark Hyman, M.D., author of “Eat Fat, Get Thin” as well as Dr. David Perlmutter, M.D., author of “Grain Brain” and others such as Averyl Hill, author of “American Women Didn’t Get Fat in the 1950s” all have clearly shown fat does not make you fat.
So have no fear of these fatty fruits because eating them, even daily, will not make you fat! In fact, and depending on the rest of your diet, they might help you lose weight if you need to.
Written by Douglas K. Johnson – Life, Health and Wellness Coach, Herbalist, Nutritionist, and Author
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