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Like the egg-and-chicken controversy, avocados have always pissed people off with their very existence. Is it a fruit or a vegetable? According to Reader’s Digest, both. Well, technically, it’s a large, single-seeded berry. Regardless of its origins, avocado is a great addition to your diet healthy diet.
Rich in healthy monounsaturated fats. avocado They can help support heart health and reduce cholesterol levels. They are also a good source of dietary fiber, which aids in digestion and promotes feelings of fullness, according to Dr. Rajkumar, Senior Consultant, Internal Medicine, Indian Spinal Injury Center, New Delhi.
Calories: 234
Total fat: 21 grams
Saturated fat: 3.1 grams
Monounsaturated fat: 14.7 grams
Polyunsaturated fat: 2.7 grams
Cholesterol: 0 grams
Sodium: 10 mg
Total carbohydrates: 12 grams
Dietary fiber: 10 grams
Sugars: 1 gram
Protein: 2.9 grams
Vitamin K: 26% of the Daily Value (DV)
Folate: 20% of the daily value
Vitamin C: 17% of the daily value
Potassium: 14% of the daily value
Vitamin B5 (pantothenic acid): 14% of the DV
Vitamin B6: 13% of the daily value
Vitamin E: 10% of the daily value
Avocados are a great source of both soluble and insoluble dietary fiber. (Source: Unsplash)
Health benefits of avocado
Avocado offers a myriad of health benefits due to its rich nutritional profile, according to Dr. Rajkumar.
Source of heart-healthy fats: First, they are an excellent source of heart-healthy monounsaturated fats, especially oleic acid. This type of fat has been associated with lowering LDL (bad) cholesterol levels and boosting HDL (good) cholesterol, which ultimately benefits Cardiovascular health.
Provides dietary fiber: Moreover, avocado is a great source of both soluble and insoluble dietary fiber. Fiber aids digestion, promotes feelings of fullness, and helps regulate blood sugar levels.
Helps manage chronic conditions such as diabetes: It also contributes to maintaining a healthy weight and reducing the risk of chronic diseases such as heart disease and type 2 diabetes.
Packed with essential minerals: They are particularly rich in potassium, which supports healthy blood pressure levels and helps prevent high blood pressure. In addition, avocados contain vitamins K, E, C, and various B vitamins that play vital roles in immune function, bone health, skin health, and cognitive function.
Loaded with antioxidants: This fruit also contains powerful antioxidants, including carotenoids (such as lutein and zeaxanthin) and tocopherols, which help fight oxidative stress and inflammation and reduce infection risk. chronic diseases like cancer.
Can diabetics eat avocados?
Despite being relatively high in calories, avocados have a low glycemic index, which means they have minimal impact on blood sugar levels, according to Dr. Rajkumar.
The high fiber content in avocados slows the absorption of carbohydrates, which helps regulate blood sugar levels and improve blood sugar control. In addition, the monounsaturated fats in avocados can enhance insulin sensitivity, which is beneficial for individuals with diabetes. Type 2″.
However, portion control is still important due to their caloric content.
Is avocado good for pregnant women?
Dr. Rajkumar says that avocado can be extremely beneficial for pregnant women due to its nutrient-rich composition.
“They are an excellent source of healthy fats, including monounsaturated fats, which are essential for the development of the fetus and the overall health of the mother. avocado It also provides essential vitamins such as folic acid, which helps prevent neural tube defects in the developing baby.”
The fruit is rich in fibre, aids digestion and prevents constipation, which is a common problem during pregnancy.
Avocados also contain important minerals like potassium and magnesium, which support proper muscle function and blood pressure regulation. Their versatility makes them a convenient and nutritious addition to a pregnant woman’s diet, providing valuable nutrients for both the mother and the developing baby, explains Dr. Rajkumar.
Excessive consumption of avocados can upset the nutritional balance. (Source: Getty Images)
Things to keep in mind while eating avocado
While avocados are generally safe and nutritious, there are some important considerations, says Dr. Rajkumar.
- Individuals with a latex allergy may experience a cross-reaction to the avocado, resulting in itching or swelling of the mouth. It is essential to be aware of these potential allergic reactions and seek medical advice if necessary.
- Although avocados are low in sugarThey are relatively high in calories due to their fat content. Excessive consumption may lead to weight gain, if not accounted for in an overall balanced diet.
- As with any food, excessive consumption can upset the nutritional balance and may contribute to an increased risk of nutritional imbalance or gastrointestinal discomfort. Therefore, it is recommended to enjoy avocado as part of a varied and manageable diet.
Myths and facts about avocado
According to Dr. Rajkumar, avocados are often thought of as “fattening,” but the majority of their calories come from healthy, heart-healthy monounsaturated fats. “They can be included in a balanced diet without causing weight gain,” he says.
Secondly, some people think that avocados are high in carbs, but they are actually low in carbs compared to other fruits.
Plus, while avocados are nutrient-dense, they should not be relied upon as your sole source of nutrition, explains Dr. Rajkumar. “It is best consumed as part of a varied diet to ensure a wide range of nutrients.”
Finally, contrary to a common misconception, the avocado pit is not edible and should not be eaten due to potential choking hazards. You can Cut the avocado Lengthwise, run the knife around the pit to eat it. Twist the halves apart and remove the pit with a spoon or tap it lightly with a knife and twist to release. Scoop out the flesh with a spoon or cut it while it is still in the skin and peel it off carefully.
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