How much calories are in Avocados?

 The Truth About Fat-How Much Calories Are In Avocados?

This fruit has changed the way we eat forever. Eggs on the brunch with toast. With chicken sandwich for lunch. At dinner with chili con carne. Since creating a whirlwind in supermarkets, most of the meal time is now almost "naked" without avocado.

So it's no wonder that avocado sales continue to rise. According to the World Avocado Organization (the World Avocado Organization really exists), sales grew 26% in the UK alone last year, consuming more than 600 million avocados across Europe.

To help avocado producers catch up with this demand and prevent the 2016 "Avocado Apocalypse" from repeating, researchers at the University of Queensland have said Stem Cell Science. I'm even trying to accelerate the growth of avocado trees using. After all, we're not Oprah (Winfrey), so we can't have a private avocado garden at home.

But why is avocado love so high? Is it just being touted? Is it really nutritious enough to match the calories?

We asked certified nutritionist Claire Basley how much calories avocado and foods made from it have and should we eat so much.

What are the calories in avocado?

In other words, is it really okay to eat all at once?

"Hass Avocado has 191 calories and 19.7g of fat per 100g, while Fuerte Avocado has 198 calories and 19.3g of fat. Peeled and seeded L One size avocado weighs about 195g, so you'll eat half this at a time. M size weighs 145g, "says Basley.

So if you're trying to calculate your major nutrients and get a healthy body, it's wise to eat half at a time.

By the way, if you apply lemon juice or olive oil to the avocado pulp, or put the remaining half in a container with chopped red onion and store it, it will prevent the pulp from turning brown quickly.

So what about the calories in avocado-based foods?

Calculated from the average serving amount and recipe. It looks like this:

Guacamole (2 tablespoons) = 97 calories
* Also with guacamole. Mexican salsa with avocado, tomato, onion, lime juice, coriander, salt and chili serrano)
Avocado smoothie (1 glass) = 371 calories
Flavocado ice cream (100g) = 166 calories
Avocado toast (toast with avocado) ( 1 sheet) = 387 calories

What is the nutritional value of avocado?

1. Avocado contains "Healthy" Fat
"Most of the fat in avocado is unsaturated," says Basley. "It is said that eating a diet that changes saturated fats to unsaturated fats is good for your heart's health, so change your cheese spread to avocado and eat healthy fats."

2. Avocado is rich in vitamin E
"Contains 3.2 mg per 100 g (daily requirement is about 12 mg). Vitamin E acts as an antioxidant that helps protect cells from" oxidative stress ". We are all part of metabolics. Partly, while exercising, it produces free radicals, reactive compounds that damage DNA. Vitamin E is a great antioxidant that you should always have to deal with it. "

3. Avocado helps prevent fatigue
"Vitamin B6 contained in avocado helps reduce fatigue and malaise, participates in many metabolic reactions such as energy release and metabolism of proteins and carbohydrates, and supports normal immune function in the body. It has many functions. Vitamin B6 also supports the activity of female hormones such as estrogen and progesterone. Of the 1.4g daily vitamin B6 requirement, 100g of avocado contains 0.38. Remember that it is included. "

4. Avocado is a treasure trove of dietary fiber
"Avocado also contains a beneficial amount of fiber, which is useful because very few people are getting enough fiber. This keeps them" regular "and prevents terrible hunger. It's useful. " In addition, 25% of the fiber contained in avocado is water-soluble, which makes it excellent for increasing "good" bacteria in the intestines.

5. Avocado seeds have anti-inflammatory properties
A study from Penn State University found that the anti-inflammatory components of the species may help treat cardiovascular disease and cancer.

If avocado is so good, why should you care about fat?

Avocado is one of the fattest vegetable foods on the planet. 77% of calories are due to fat.

Unfortunately, eating too much fat can lead to heart disease, cancer, diabetes and obesity.

However, the fat content of avocado is not just fat. It's a good fat content.

There are four types of Fats

1.Saturated

2.Unsaturated

3.Trans

4.polyunsaturated. 

According to the British Heart Foundation, unsaturated and polyunsaturated fats are beneficial fats that help maintain healthy cholesterol levels and provide the body with essential fatty acids. Such fats are found in avocados, olive oil, nuts and seeds.

On the other hand, other saturated fats and trans fats are contained in fast foods, hard cheeses, butters, biscuits, cakes, etc., and are related to the above-mentioned health problems.

"The average avocado contains 19.5 g of fat, of which 12.1 g is unsaturated fat, 4.1 g is saturated fat and 2.2 g is polyunsaturated fat," Basley said. "If you compare it to a traffic light, avocado is red in terms of total fat mass, and yellow in saturated fat."

What should I believe in?

"Avocado contains healthier fats (as mentioned above), but it's still a high-fat food, with the right amount, part of a diverse and balanced diet. It's important to recognize that it's best to eat as avocado, "says Baisley.

So what's the best way to eat avocado?

"My favorite way to eat is crushed avocado with a little salt and chili on a seeded bread or sourdough with two poached eggs or scrambled eggs and cooked spinach." , Basley.

"Then you have carbohydrates and protein, fats, fiber, and vitamins to cover two of the five vegetable and fruit diet exercises a day, so it's very balanced. It will be a meal. "