Avocado is also considered a superfood by some nutritionists. This flavorful fruit provides health benefits when you add it to your favorite dishes. Now you will think about how many calories in an avocado? You will be surprised that avocado is a high calories fruit. And most of the calories come from fat. You should add this fruit to your diet plan carefully to acquire the complete benefits.
Avocado is a household staple across the US. It is healthy fruit but keeps in mind that they are not the lowest in calories and fats.
Avocado is considered to be a healthy slice. They are rich in nutrients and healthy fats. People believe that this healthy fat in them are perfect for weight loss.
Avocado nutrition facts
It is a pear-shaped fruit of an avocado tree. They have leathery green skin. They contain a large seed called a stone. The Hass avocado is the most cultivated in the world.
As they ripen, avocados turn dark green to black. They vary in size. The suggested serving size is around one-fifth of the medium-sized avocado.
Now have a look at how many calories and fats are present in avocado.
3.5 ounce or about half an avocado contains around 160 calories
|1 serving(1/5 of an avocado)||50||4.5g|
|½ of an avocado (medium)||130||12g|
|1 avocado (medium, whole)||250||23g|
This serving also contains
1.Vitamin K 26% of RDI
2. Folate 20% of the RDI
3.Vitamin C 17% of the RDI
4. Potassium 14% of the RDI
5. Vitamin E 10% of the RDI
Avocado also contains a fair amount of niacin, riboflavin, copper, magnesium, manganese, and antioxidants. They are low in carb and a rich source of fiber.
Each serving contains only 9 grams of carb, 7 of which come from fiber.
Unlike most other fruits, avocados are relatively high in fat- about 15% by weight.
Is the fat in avocado healthy?
Avocados are rich in fats. But it is not the saturated fat that we find in red meat, full-fat dairy products. The American Heaŕt Association has recommended that limiting saturated fat reduces the risk of heart diseases.
But according to meta-analysis, there was no connection found between saturated fat and heart disease and stroke. The trans fat that is found in hydrogenated oils like margarine play a role in heart disease.
Avocado contains only a trace amount of saturated fat. Most of the fat in avocados is monounsaturated fatty acids. These fatty acids are thought to lower cholesterol levels and your bad cholesterol and increase your good cholesterol.
Avocados are technically a fruit, nutritionally
Avocado can help you feel full longer
Foods that are rich in fàts and fiber can help you feel more full and satisfied after eating. This is partly because fat and fiber slow the release of food from your stomach. That’s why you feel full for longer. People who eat half an avocado in their lunch had a decreased desire to eat for up to five hours.
This makes avocados a valuable tool when it comes to appetite regulation and weight loss.
Avocados are relatively high in calories
They are relatively high in fat, they are also high in calories. In the case of weight loss, the main thing which matters is the number of calories you eat. And if you are trying to lose weight, you should stick to a reasonable portion.
Weight loss friendly or flattening
There is no reason to fear that avocados will be flattening, as long as you eat them as part of a healthy diet based on whole foods.
Avocados have many qualities of weight loss of friendly food. If you take it in a reasonable amount, they are a part of an effective weight loss diet.
Health benefits of avocados
Avocados are very beneficial as they play role in cancer prevention. Phytochemicals are present in avocado that prevents the growth of a tumor and cause the cell death of precancerous and cancerous cells.
It is also a good source of dietary fiber. This will prevent constipation. One serving contains 2 grams of fiber. Fiber helps to keep you fuller and prevent overeating. Those people who use avocado in their lunch have a more stable blood sugar level.
A 2013 report found that eating avocados is associated with improved overall diet, nutrient intake, and a reduced risk of metabolic syndrome.
Vitamins and minerals in avocado
It is observed that red meat may promote body inflammation due to the saturated fat content. It can increase the risk of cardiovascular disease. Avocados are considered to reduce inflammation in the body.
Avocado also helps the body to absorb specific nutrients from other foods.
They are cholesterol-free, sodium-free, and low in sugar. They are rich in vitamins and minerals:
B vitamins (except B12)
Are the seeds edible?
You may have heard about the benefits of eating avocado seeds. Research has shown that seeds have antimicrobial and anti-inflammatory properties. Some of the researchers used seed extract but still, it is not confirmed whether seeds are safe to eat or not.
Different ways of incorporating avocado in your diet
These creamy avocados have a nutty flavor. You can try different strategies for adding them to your diet.
Eat avocado for breakfast
1. You can spread mashed avocado on toast instead of butter
2. You can enjoy top scrambled eggs with diced avocados
3. Crack an egg into an avocado half and bake at 425° for about 20 minutes.
Eating avocados in lunch or dinner
1. You can add avocados to chicken salads
2. You can also add pureed avocados to a baked potato instead of sour cream
3. Pureed avocados can be added to hot pasta instead of marinara sauce.
4. You can simply top your favorite burger with avocado slices.
Although avocados are healthy it doesn’t mean you start eating them non-stop.
Avocados have an impressive nutrition profile. If you eat too many, you will be at the risk of packing extra pounds.
They also help you to lose weight. If you want to lose weight then you should replace unhealthy foods in your diet like a sandwich spread with avocado.
Some people who are allergic to latex show cross-reactivity. So if you are allergic then talk to your doctor before eating avocados.