Avocados: Everyone's favorite source of fat. Their beautiful green color and fruity, buttery flavor have made them increasingly popular. In fact, they're so popular that you could say millennials can't afford houses because of the amount of avocado toast they buy.
Maybe one a day is not good for your pocket, but it is not bad for your health either. With so many nutrients and healthy fats, eating one each day is a healthy food choice that probably won't make you gain weight. Despite being known for their fat content, these are healthy fats and a small avocado a day is unlikely to make you fat. If anything, it might actually help you lose weight.
The avocado is native to Central America, but is now grown all over the world. There are hundreds of different types of avocados, but only a few dozen are popularly grown. The types of avocados like Bacon, Hass, and Pinkerton are some of the most popular.
Avocado Nutrition Facts
Nutritional values differ between types; for example, the California and Florida varieties have different fat contents. The nutrient content can also be different. But in general, this is what you can expect from a third of a medium avocado:
- 80 calories
- 8 grams of fat
- 4 grams of carbohydrates
- 1 gram of protein
One California whole has about 12 milligrams of vitamin C (20 percent of the recommended daily value for most people), while one Florida whole has 52,9 milligrams of vitamin C (88 percent of the amount you'd need in a day). If that difference seems significant, you're right: Avocados can also differ in nutrients due to their size differences.
avocado Hate average ranges from 160 to 400 grams, while the avocado Bacon it usually has between 280 and 510 grams. Consequently, eating a small one every day is perfectly reasonable, but a larger one every day may be too much.
Despite the nutritional differences between the types, the serving size is the same. That is, 50 grams (approximately a third of medium size). The 50 gram serving size contains approximately 84 of the calories.
Each serving of avocados contains 1 gram of protein and 13,5 percent of the recommended daily amount of Dietary fiber. Plus, they have a reputation for being nutrient-dense.
Each serving also contains:
- Vitamin B-3 or niacin (5% of the recommended daily allowance)
- Vitamin B-5 or pantothenic acid (7% of the recommended daily allowance)
- Vitamin B-6 (7% of the recommended daily allowance)
- Vitamin B-9 or folate (11% of the recommended daily allowance)
- Vitamin C: (7% of the recommended daily amount)
- Vitamin E (5% of the recommended daily allowance)
- Vitamin K (13% of the recommended daily allowance)
- Potassium (7% of the recommended daily allowance)
Avocados also have a reputation for being high in fat. This is true, but remember that these fats are heart-healthy fats like Omega-3 and Omega-6 fatty acids. Although there are 21 grams of fat in one, this value reduces to 7,6 grams per serving.
Will you gain weight if you eat one every day? Benefits of its consumption
Since the serving size of an avocado is 50 grams and the average avocado is 136 grams total, it is not unreasonable to eat one avocado in a day. It would certainly be healthy: they are full of antioxidants and may reduce inflammation. Its healthy fat content has been shown to benefits the heart and supports the weight control.
So if you're worried about getting fat eating avocados due to their fat content, fear not! A 2013 study in Nutrition Journal even showed that eating them can increase the Feeling full, which can help promote weight loss.
In general, despite their high fat content, they are a healthy food. If you are following a low carbohydrate diet or ketogenic and you are looking for foods that are high in fat, this food is actually one of your healthiest options.
Eating avocado while on these diets may even promote weight loss and lower cholesterol However, it's always sensible to vary the foods you eat, and an avocado every day could get a bit monotonous. Alternative nutritious foods with healthy fats include extra virgin olive oil, oily fish and nuts.