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Why the avocado toast is about healthy fats, antioxidants, fibre and vitamins. It’s more than trendy food
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Just a couple of days ago, a video of a Vadodara vendor selling avocado toast with fresh tomato, onions and olive oil dribbled on top became a talking point on Instagram. Not only that, he served them at pocket-friendly prices and even used the healthier brown bread and sourdough for the toast. Often touted as an aspirational food item, with food bloggers giving it cult status on social media, avocado toast is more than just a trendy food. It may look like it is made for the Parisian café but it actually makes for a simple and nutritious meal that helps you tide over a busy workday.
In fact, now that avocados are grown in the country in the southern states and Sikkim, the local source means you can afford them. The second myth is that you should not eat them everyday when the fact of the matter is that they are superfruits that are a powerhouse of 20 vitamins and minerals. In fact, an avocado on toast makes for a filling meal under 300 calories.
Avocado toast is a slice of toasted bread with mashed or sliced avocado on top. Sourdough bread is the best because it relies on wild yeast and lactic acid bacteria, the latter known to improve digestion. It offers several nutritional and health benefits:
1. Healthy fats: Avocados are rich in monounsaturated fats, which are considered heart-healthy. These help maintain healthy cholesterol levels, reduce inflammation, and support brain health
2. Fibre: Both avocados and whole grain bread are sources of dietary fibre, which aids in digestion, promotes satiety, delays digestion and can help regulate blood sugar levels.
3. Vitamins and minerals: Avocados are packed with various essential vitamins and minerals, including vitamin K, vitamin C, vitamin E, vitamin B6, potassium and folate. These nutrients play crucial roles in maintaining overall health, supporting immune function and promoting healthy skin among others.
4. Antioxidants: Avocados contain antioxidants like lutein, zeaxanthin and various carotenoids that provide protection against oxidative stress and damage. These antioxidants are beneficial for eye health and may reduce the risk of certain chronic diseases.
5. Phytochemicals: Avocados also contain phytochemicals, such as polyphenols and flavonoids, which have anti-inflammatory and anti-cancer properties.
6. Protein: Although avocados are not a significant source of protein, combining avocado toast with other plant-based protein sources like nuts, seeds, or beans can help increase the protein content of the dish.
7. Nutrient absorption: The healthy fats enhance the absorption of fat-soluble vitamins, optimising the body’s utilization of essential nutrients.
8. Digestion and gut health: The fibre content in avocado toast may help in aiding digestion and contribute to a balanced gut microbiome. Fibre acts as a prebiotic, providing fuel for beneficial gut bacteria.
9. Satiety: The combination of healthy fats, fibre and protein in avocado toast help with satiety, preventing hunger pangs and potentially aiding in portion control and weight management.
To enhance the nutritional value of avocado toast, you can add toppings like sliced tomatoes, sprouts, fresh herbs, or a sprinkle of seeds for extra nutrients and flavours. However, it is essential to consider the portion size and the overall balance of your meal within your dietary needs and goals.
– Vedika is a clinical dietician at Sir H.N. Reliance Foundation Hospital, Mumbai
FAQs
Avocado toast provides vitamins, minerals, and antioxidants
Why is avocado toast healthy for you? ›
Health benefits of avocado
Fiber, which also helps fill us up and is important for digestion and blood sugar control. Potassium, a mineral that can lower blood pressure. Folate, a B vitamin that is necessary before and during pregnancy to prevent birth defects.
Why is avocado toast so popular? ›
Modern day. Celebrities such as Gwyneth Paltrow have been credited with the popularization of avocado toast through her recipe book, It's All Good. The dish was popularized on social media, with many food bloggers recreating the dish.
Why is avocado the healthiest food? ›
Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.
What happens if you eat an avocado every day? ›
A daily dose of avocado is good for your heart. Research has shown that people who eat avocados every day have higher levels of HDL, the "good" cholesterol. Avocados also may be good for your gut biome. But they're high in calories, so stick to recommended serving sizes.
What is the healthiest bread to eat? ›
Next time you're at the store, look for the following options to find a healthy bread you like.
- Wholegrain bread. Wholegrain bread is minimally processed and made with flour from fully intact grains. ...
- Multigrain bread. ...
- Dark rye bread. ...
- Authentic sourdough bread. ...
- Flaxseed, or linseed, bread. ...
- Ezekiel, or sprouted grain, bread.
Bill Granger, an Australian restaurateur and owner of the aptly named Bill's Restaurant, will tell you that his 1993 creation of avocado, lime, salt, and olive oil on toast is the O.G. avocado toast.
Why do I love avocado toast? ›
We love avocado toast because it is packed with healthy fats and fiber, so you'll stay satisfied until your next meal. Memorize this recipe, then use it as a jumping-off point to customize your avocado toast—the variations are endless! Plus, get tips for how to choose a ripe avocado, the right bread to use and more.
Why are millennials obsessed with avocado toast? ›
Nor did the financial crisis imbue them with the mass desire for small but still affordable treats. The reason that millennials got the reputation for eating avocado on toast is that 1) it's true, 2) because they could afford it, and 3) older generations didn't even have access.
Why is avocado so popular? ›
One of the unique characteristics of avocados is their high-fat content. However, it's important to note that the fat in avocados is healthy, mainly unsaturated fat. In addition, avocados are one of the few fruits high in fat. This makes them a popular ingredient in plant-based diets where healthy fats are crucial.
Eating avocados regularly may benefit health in several ways, including protecting against heart disease, improving overall diet quality, improving satiety, and promoting gut health. Plus, they're versatile and delicious.
What are the secret benefits of avocado? ›
Avos contain carotenoids which are amazing for your eyes. So look beyond just orange veggies as avos contain important pigments including lutein and zeaxanthin. Not only do smashed avos taste good, they're rich in vitamin C which helps support your immunity.
What are the surprising benefits of avocado? ›
This gallery is brought to you by Australian Avocados.
- 1They're loaded with nutrients. ...
- 2They contain good monounsaturated fat. ...
- 3They're a good source of potassium. ...
- 4They're great for the skin. ...
- 5They're great for weight management. ...
- 6They're sugar-free. ...
- 7They can improve brain function. ...
- 8They help support growing bodies.
Avocados from Florida are sometimes advertised as “l*te” due to their lower fat content compared with the popular Hass avocado, but the overall nutritional difference between the two is small. Overall, avocados are very nutritious, and all types offer similar health benefits.
Do avocados burn belly fat? ›
Studies show that women who regularly consume avocados typically have reduced abdominal (belly) fat. According to a recent study conducted by the University of Illinois, women who ingested avocados daily lost deep visceral abdominal fat.
When not to eat avocado? ›
Avocados are rotten if they're mushy when squeezed, brown or moldy inside, and have developed rancidity or a sour smell. You may be able to salvage part of the fruit if it's just starting to brown inside and the rest of the fruit looks, smells, and tastes fine.
Is it okay to eat avocado toast every day? ›
The Bottom Line
Eating avocado daily is the perfect addition to a well-balanced, nutrient-dense diet.
Is avocado toast healthier than butter? ›
Fats are essential in providing us with energy and vitamin absorption. However, one of the most accessible sources of fat—butter—can contribute to high cholesterol levels and heart diseases. Although we have low-risk alternatives like olive butter and ghee, they don't give us the extra benefits like avocados do.
Is avocado toast healthier than oatmeal? ›
The verdict. You might've guessed it, but both oats and avocado on toast are super healthy choices for breakfast for different reasons – so it's pretty hard to say that one is better than the other. So, instead I'd say that if you're not already on the oats or avocado toast bandwagons, you should jump on, stat!
