Avocado is considered a superfood by some nutritionists. Due to its high fiber, this tasty fruit has health benefits such as cholesterol and blood sugar regulation. However, when it comes to the nutrition facts of avocados, you could be shocked. Avocado calories are not only high, but the majority of the calories are from fat. So, should you eat this fruit as part of a healthy, balanced diet? Many individuals do, but if you’re limiting your calorie and fat intake, you may want to limit your avocado consumption.
Avocado Nutritional Values
Avocados contain a lot of fat, but monounsaturated fat is a good kind of fat. They also include fiber and a range of vitamins and minerals while having very little sugar. Half an avocado (100g) contains 160 calories, 2g protein, 8.5g carbs, and 14.7g fat. In addition, avocados have high magnesium, potassium, vitamin C, vitamin E, and vitamin K levels.
Carbs
The fiber in avocado provides the majority of the carbs. A whole avocado has around 17 grams of carbohydrates and 13.4 grams of fiber. An avocado contains relatively little sugar (less than one gram), while the remainder of the carbohydrate in the fruit comes from starch. As a result, avocado has a glycemic index of roughly zero, making it a low-glycemic food.
Fats
A single avocado has over 30 grams of fat, 4.2 grams of saturated fat, nearly 3.6 grams of polyunsaturated fat and 20 grams of monounsaturated fat. So, while fat accounts for the majority of the calories in an avocado, it is largely in the type of healthy monounsaturated fat. Monounsaturated fatty acids, or MUFAs, are derived from plants and may aid in the reduction of LDL, or “bad” cholesterol. As a result, the Academy of Nutrition and Dietetics suggests eating foods high in monounsaturated fat rather than saturated fat.
Protein
A half avocado has roughly 2 grams of protein. So while it is not a high-protein food, it can help you achieve your protein requirements.
Minerals and Vitamins
Because the serving size is so small, consuming a few slices of avocado will not deliver significant vitamins or minerals. On the other hand, an entire avocado is high in vitamins K, E, and C. Avocado includes folate, riboflavin, niacin, and pantothenic acid, among other nutrients. In addition, avocado contains minerals such as magnesium, potassium, copper, manganese, and magnesium.
Calories
The number of calories in an avocado varies according to its size. The avocado nutrition data displayed are for half of a medium-sized avocado, but many avocados are smaller, and some might be significantly larger (up to 300 grams or more). A larger (200-gram) avocado contains 322 calories, according to the USDA Nutrient Database. According to the Cleveland Clinic, an average avocado contains 200 to 300 calories. So if you put a thin layer of avocado on your sandwich or add a modest quantity to your healthy taco, you are likely consuming 30 grams of fruit or around two teaspoons.
Health Advantages
Avocados have been widely researched, thanks partly to the Hass Avocado Board funding. As a result, determining whether avocados provide the benefit can be.
Helps Control Diabetes
Avocados may be beneficial to those with diabetes. Although they include carbohydrates, their nearly zero glycemic index value indicates that they have no influence on blood sugar. The glycemic index is a scale from 1 to 100, with higher numbers suggesting foods that spike blood sugar more quickly. As a result, avocados are a good choice for people with diabetes, especially when they replace higher-glycemic foods.
Several trials have proven avocado-eating enhances glycemic control in people with type 2 diabetes. Furthermore, there is substantial evidence that high-MUFA diets can improve metabolic health in persons with type 2 diabetes.
May Lower the Risk of Cardiovascular Disease
Several studies have found that eating avocados may help certain people’s cholesterol levels. For example, avocado consumption has been linked to greater HDL cholesterol levels. Higher HDL cholesterol levels are connected to a lower risk of cardiovascular disease.
Weight Loss May Be Facilitated
Even though avocados are high in calories, they may be beneficial if you attempt to reduce weight. The creamy texture and savory flavor that (good) fat provides can help you feel full and pleased with dinner. Avocados are also high in fiber. Fiber-rich foods might help you feel full.
Avocado consumption has been connected to lower body weight, body mass index (BMI), and waist circumference. Avocados are also helpful for weight loss, according to a few small studies, and regular eating of avocados may lessen your chance of becoming overweight.
Allergies
While avocado allergy is uncommon, research indicates that there may be an increase in food protein-induced enterocolitis syndrome (FPIES), a non-IgE mediated allergy affecting the gastrointestinal tract, with avocado as a possible cause. Avocados may cause an allergic reaction in people with oral allergy syndrome, also known as pollen-food sensitivity syndrome. However, studies say oral allergy syndrome is rarely associated with symptoms that extend beyond the mouth cavity, such as hives, breathing issues, or anaphylaxis.
Negative Effects
Avocados may reduce warfarin’s efficacy (Coumadin).
If you are taking this medicine, consult your doctor for a specific suggestion.
When is it Ripe?
The avocado tree has a prolonged harvest season that can overlap yearly, the fruit can be purchased in most grocery shops all year. Avocados don’t ripen until they are removed from the tree.
How to Properly Storage
When selecting an avocado, it is best to consider its color and texture. First, pick an avocado that is dark but uniform in color. Then, place it in the palm of your hand and squeeze it lightly. It is ripe and ready to use if it yields somewhat. Ripe, uncut avocados can generally be stored in the refrigerator for 2 to 3 days. If you consume a tablespoon of avocado at a time, add lime or lemon juice to keep it from browning. By placing an unriped avocado in a brown paper bag with an apple or banana for 2 to 3 days to ripen fast. You can also freeze an avocado, although the texture of the fruit may alter.
Kim’s Final Thoughts…
Avocados are high in nutrients that are essential for good health, and eating them regularly may improve overall diet quality. Avocados are high in fiber, good fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate. That being said, eating an avocado might keep the doctor away.
