Avocado toast provides vitamins, minerals, and antioxidants It's also a good source of magnesium, potassium, and vitamin C ( 1 ).
So not only do avocados help promote weight loss, but they also significantly improve cardiovascular health, possibly contributing to longer lives. Avocados are also low in carbs but high in fibre, so they keep people satiated longer than any other vegetable or fruit.
Studies have shown that avocados might help to limit the risks associated with high cholesterol levels. Eating a diet rich in avocados has been shown to reduce total cholesterol, blood triglycerides by as much as 20%, LDL by as much as 22%, and increase HDL up to 11%.
Fortunately, eating avocado toast has many benefits. Avocado has a buttery, savory taste, and eating the right portions of avocado can help improve bad cholesterol levels. Avocados are full of heart-healthy unsaturated fats and fiber.
A new 12-week study suggests that overweight women who ate a fresh Hass avocado daily saw a reduction in belly fat compared to their counterparts who did not eat an avocado daily.
"So to get those healthy fats without overdoing it, I recommend limiting the amount of avocado you put on your toast to two servings or less." At home, controlling the amount of avocado on your avocado toast is easy.
So whip up some avocado toast every day, if you like. Making avocado toast will make it easy to keep track of your avocado intake, ensuring you don't go overboard. (If you're really disciplined, you can split the two slices over two snacks or meals.)
“Usually, I would recommend that ½ to one avocado a day is reasonable,” she says. She notes that since avocados are a pretty significant source of healthy monounsaturated fat, they make you more satisfied and are harder to overdo because they tend to fill you up.
In fact, researchers have found that avocados may protect the heart in a similar way as olive oil and nuts do in the heart-healthy Mediterranean diet. A 2018 analysis of 10 studies found an increase in HDL (protective cholesterol) in people who consumed an average of 1 to 3.7 avocados daily.
The combination of fiber, protein, and healthy fats is filling, satisfying, and provides lots of nutrition to start your day. Avocados are a great source of potassium, fiber, heart-healthy monounsaturated fat, and folate, while eggs provide protein and micronutrients like choline, B vitamins, and vitamin D.
You can put it on top of salad. You can put it in a smoothie. It really is a versatile type of food, and it gets its kind of star or superfood claim because of its source of healthy fats — specifically heart healthy fat. So, really good for your cardiovascular system.
New research has found that eating two servings of avocados each week may boost your heart health and lower your risk of cardiovascular disease. Avocados contain dietary fiber, minerals, and healthy fats known to improve cardiovascular risk factors like high cholesterol.
While avocado toast offers many potential health benefits, it may not be the best choice for everyone. First, avocado toast lacks a significant source of protein, which is an important part of a balanced meal. But that's easily rectified by topping it with an egg, smoked salmon, tempeh “bacon,” or beans.
Nutrition Information per Serving:
Serving Size: 2 pieces. Vegetables: ½ cup. Fruits: 0 cups. Calories: 290 calories.
“Everything in moderation, even moderation”
The average avocado toast is just short of 300 calories, 290 calories to be exact, of which we have 30g of carbs, 8g of fiber, 8g of protein, 16g of fat and 415mg of sodium.
The beta carotene, protein, lecithin, fatty acids, and vitamins A, D, and E found in avocado oil help moisturize and protect your skin from damaging UV rays and also increase collagen metabolism .
It's true — avocados are a high-fat food. In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence. However, it's monounsaturated fat, which is a “good” fat that helps lower bad cholesterol. Because they are high in fat, they are high in calories.
Avocado is a great source of biotin, and adding this B-complex vitamin back into the diet may help hair to grow more healthily.
"Eggs combined with avocado are an excellent anti-aging remedy. This food combination contains vitamin C which promotes the synthesis of collagen and vitamin A, in the form of retinol and beta-carotene, which protects the skin from oxidative stress damage.
What you may not know, however, is that avocados are also great for your skin, whether eaten or applied topically. These bright green fruits are rich in antioxidants and hydrating vitamin E, making them particularly useful for dry and sensitive skin types.
Avocado Toast Bonus Tips
Add fresh leafy herbs or your favorite herbed sauce: Chopped fresh basil, cilantro, dill or parsley are all good with avocado. So is a drizzle of pesto, zhoug sauce (spicy cilantro sauce), or chimichurri.
Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation.
In fact, the combination is 'supra-addictive', similar to 'drugs of abuse. ' That's right, the research has revealed that when carbohydrates and fat are combined in a meal or food, the brain sees it as more rewarding than if it only contained one of the two.