The benefits and harms of avocado and how often you can eat it
A lot has been said about the benefits of avocado and it is very popular among supporters of a healthy diet. In addition, it is not only a great breakfast option, but also an excellent oil substitute.
Avocado is an unusual fruit, because it contains a lot of fat. This means that this fruit contains more calories than other fruits and vegetables.
Avocado nutritional value
A whole regular-sized avocado contains about 240 calories and 22 grams of fat, while a whole orange of the same size has 33 calories. Therefore, if you are planning to reduce weight, the energy contribution of this fruit should be considered. Calories in 100g avocado is almost 120 calories which is really high compared to any other fruit.
This does not mean that you should give up avocados, but if you want to eat them regularly, you will have to plan your entire diet much more carefully.
For the sake of fairness, it’s worth noting that compared to other high-fat foods, avocados are a healthy option because the fats are unsaturated.
Why avocado is good for you
The pulp of avocado fruit contains fatty oil and acids, protein, unique antioxidants Rarthenon A and B, magnesium, potassium, vitamins K, E and D, and the content of the latter is higher than in oil and eggs.
The creamy taste and texture of the avocado makes it ideal for adding to salads and replacing butter in sandwiches and baked goods.
Don’t be surprised, because avocado really goes well with desserts. Moreover, when consumed in place of high-fat foods, it can help maintain healthy cholesterol levels.
Late last year, British and Irish chefs began removing avocado dishes from the menu. The reason is the damage that the fruit does to the environment. Despite the fact that avocados are promoted as a healthy and “clean” food and in our head it rises on a par with canvas bags and garbage sorting, the reality of producing and importing avocados looks much more sad. In particular, J.P. McMahon, head of two Michelin-starred restaurants Aniar and Tartare in Galway, called avocado with the “blood diamonds of Mexico”. It sounds intimidating, and there is some truth here: in Latin America, the production and sale of avocados is controlled by drug cartels, and in some areas, farmers are forced to cut down entire pine forests to plant young avocado trees. In addition to damaging the biodiversity of the region, the alligator pear is also threatened by drought – huge amounts of water are required to grow the fruit. The biggest harm to the environment is caused by transportation. Avocados end up on the shelves of European supermarkets after traveling half the world: the leaders in fruit cultivation are Mexico, the Dominican Republic and Peru.
Even if we omit the ethical component, there are also reasons to limit the consumption of this fruit: it is quite high in calories. On average, one fruit “weighs” 300 kcal, and if you add to it a wheat bun, with which it is usually adjacent in avocado-toast, such an appetizer will pull you for a full lunch.