These nutritional benefits can create a long list of ways avocados can help you look and feel better. Some of the most compelling reasons to eat avocados are because they can:. Part of the fun of making avocado toast in addition to searching for recipes is adjusting a recipe until it reflects your tastes and preferences.
Start with a classic version:. Of course, the main attraction: a great avocado cut in half, pitted and crushed with the teeth of a fork. Spread this mixture on two slices of whole-wheat toast and sprinkle with red pepper flakes, if desired. It is not to spoil the end for you, but there is the possibility of eating too many avocados. Brown advises his clients to aim for half an avocado a day and to consume the maximum.
The average avocado comprises calories and 29 grams of fat. So half an avocado comprises calories and So be sure to keep that in mind. It can exaggerate even the healthiest foods. A small variety is key because it requires other nutrients that are not found in avocados, such as protein and carbohydrates. It would be nice to have avocado toast for breakfast, a smoothie with avocado for lunch, and a salad with guacamole for dinner; it would be a day full of too many avocados.
There are worse foods to exaggerate, of course. But overall, you can limit your avocado intake to one per day. When it comes to avocados, the possibilities seem endless. But you can have too much of a good thing. That begs the question: How much is too much when it comes to avocados? Figuring out how to eat up your avocados? Try these 11 different avo toast ideas:. Because it seems crazy — I just feel like people are eating unbelievable quantities. A whole fruit contains about 21 grams of heart healthy monounsaturated fat, Fernstrom said.
This type of fat — also found in nuts and vegetable oils — can help lower your LDL, or bad, cholesterol, and helps develop and maintain your cells, according to the National Institutes of Health. This fat is also high in vitamin E, which is needed for healthy vision and a healthy immune system, the agency added. Monounsaturated fats can have a positive effect on your health when eaten in moderation, the American Heart Association notes.
One avocado also contains 10 grams of fiber — or almost half of your daily requirement — and with a variety of vitamins and minerals, including potassium, vitamin C, vitamin B-6 and magnesium, the fruit is also naturally free of sodium, cholesterol, and sugar, Fernstrom said. We asked RDs what's safe and healthy for the avo-obsessed. But the once-humble, now-superstar food is basically perfect. We enjoy them in sandwiches, omelettes , smoothies, soups , and, of course, smashed on toast.
They've even made their way into pudding and brownies.
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