Nutrition Facts Avocado: Facts And Health Benefits
A few nutritionists refer to avocados as superfoods. This tasty fruit is a wonderful source of fiber, which helps with blood sugar and cholesterol management. However, you may be taken aback by what you learn about Nutrition Facts Avocado.
Avocados are high in calories, but most of those calories are from fat. Does this fruit fit within a balanced, healthy diet? Though many individuals do, you might want to eat avocados in moderation if you’re managing your consumption of calories and fat.
About Nutrition Facts Avocado
There are 160 calories, 2g protein, 8.5g carbs, and 14.7g fat in one-half of an avocado (100g). Magnesium, potassium, vitamin C, vitamin E, and vitamin K are all abundant in avocados. The USDA has provided the following nutrition information, which is for half of an avocado.
- Calories: 160
- Fat: 14.7g
- Sodium: 7mg
- Carbohydrates: 8.5g
- Fiber: 6.7g
- Sugars: 0.7g
- Protein: 2g
- Magnesium: 29mg
- Potassium: 485mg
- Vitamin C: 10mg
- Vitamin E: 2.1mg
- Vitamin K: 21mcg
Carbs
Fiber accounts for the majority of an avocado’s carbohydrate content. About 17 grams of carbohydrates and 13.4 grams of fiber are found in one full avocado. Less than one gram of sugar may be found in an avocado; starch makes up the majority of the fruit’s carbohydrates.
Nutrition Facts Avocado are low-glycemic foods because their estimated glycemic index is close to zero.
Fats
About 30 grams of fat, 4.2 grams of saturated fat, about 20 grams of monounsaturated fat, and 3.6 grams of polyunsaturated fat are included in one entire avocado. Therefore, although fat accounts for the majority of an avocado’s calories, most of those calories are monounsaturated fat, which is healthier.
Protein
About 2 grams of protein are found in half an avocado. It can nevertheless assist you in reaching your recommended protein consumption even though it isn’t a high-protein item.
Minerals and Vitamins
A slice or two of avocado won’t supply you with much in the way of vitamins or minerals due to the modest serving size. However, the entire Nutrition Facts Avocado provides a good source of K, E, and C vitamins. In addition, an avocado has more potassium than a banana and several other essential nutrients.
Vitamins and Minerals in avocados include:
- Vitamin C
- Vitamin E
- Vitamin K
- Folate (vitamin B9)
- Niacin (vitamin B3)
- Pantothenic Acid (vitamin B5)
- Magnesium
- Potassium
- Copper
- Manganese
Health Advantages
Due in large part to funding provided by the Hass Avocado Board, avocados have been the subject of substantial research. Because of this, determining whether avocados in particular offer the benefit under investigation can be challenging. Having stated that the results of several studies are presented here.
Could Help Manage Diabetes
People with diabetes may benefit from avocados. Despite having carbohydrates, they have little effect on blood sugar due to their low glycemic index rating of nearly zero. Foods with high scores on the glycemic index scale—which ranges from 1 to 100—raise your blood sugar more quickly.
Accordingly, people with diabetes can benefit from eating avocados, especially if they substitute them for meals with a higher glycemic index. Consuming avocados has been linked in several studies to better glycemic control in people with type 2 diabetes.
May Support Heart Health
Eating two or more servings (one serving is half an avocado) each week was associated with a 16% lower risk of heart disease and a 21% lower risk of coronary heart disease, according to a study published in the Journal of the American Heart Association. The study followed 110,00 adults over 30 years.
Additionally, some studies have demonstrated that eating avocados may lower cholesterol in certain individuals. In particular, a review published in 2022 found that consuming avocados lowered LDL (“bad”) and total cholesterol in people with high cholesterol, which is a risk factor. for cardiovascular disease. The review’s authors did point out that more extensive, carefully carried out research is required.
Potential to Prevent Cancer
Nutrition Facts Avocado – According to a 2019 review, because avocado seed extract contains more sterol components than the rest of the fruit, it may help prevent cancer.
It’s unknown, though, if eating the seed is safe. Thus, avocado farmers themselves discourage it.
May Reduce the Risk of Metabolic Syndrome
Researchers examined data from the National Health and Nutrition Examination Survey (NHANES) and concluded that eating avocados lowered the risk of metabolic syndrome. Additionally, they found a link between eating avocados with a higher caliber of diet overall.
Allergies
Although there is little evidence of an avocado allergy, there may be a rise in the gastrointestinal tract allergy known as food protein-induced enterocolitis syndrome (FPIES), which is not IgE mediated and has avocado as one of its putative triggers.
Eating avocado may trigger an allergic reaction in those with pollen-food sensitivity syndrome, commonly known as oral allergy syndrome. The American College of Allergy, Asthma, and Immunology states that symptoms of oral allergy syndrome are rarely connected to extraoral symptoms including anaphylaxis, hives, or difficulty breathing.
Adverse Effects
Nutrition Facts Avocado – Avocados may lessen warfarin’s (Coumadin’s) efficacy. For a piece of specific advice if you are taking this medicine, speak with your healthcare practitioner.
Varieties
Hass avocados are a popular avocado kind that can be found at most supermarket stores. In the United States, 95% of avocados consumed are avocados. This cultivar has a rough, black skin tone. However, there are further variations.
Pinkerton, Reed, Zutano, Bacon, Fuerte, and Gwen are some of the other kids. Some of these have thinner, brighter skin, and some are larger than the Hass. Just in Florida, there are 56 different varieties of avocados.
Storage and Food Safety
Color and feel are two important factors to consider while selecting an avocado. Choose a dark-colored avocado that is uniform in hue first. Gently squeeze it while holding it in the palm of your hand. It is mature and suitable for use if it yields slightly.
Ripe, uncut avocados can be kept in the fridge for two to three days on average. Add some lime or lemon juice to prevent browning if you only consume a tablespoon of avocado at a time.
A brown paper bag containing an apple or banana will help ripen an unripe avocado quickly—let it sit there for two to three days. Although the fruit’s texture could alter, avocados can also be frozen.
Conclusions
Avocados are not vegetables but rather berries. They contain a lot of fat, but it’s good fat because it’s monounsaturated, provided you don’t consume too much of it. A medium avocado, or one-third of one, is the recommended portion size.
Eating avocados may help reduce depression, inflammation, arthritis, and cancer, according to research. They also provide other vital nutrients including fiber, potassium, and folate. Avocado oil is a neutral cooking oil that is also used in makeup. It is extracted from avocados.
