Avocado, which is considered a superfood, has exceptional nutritional value. In addition to aiding digestion and improving constipation and slimming the waist, it is definitely the top choice for weight loss food! However, people may worry about the high calories, fat, and calories in avocados. Does avocado really have weight loss effects? This time, we invited accredited nutritionist Wen Qiaoqing to deconstruct the benefits of avocados, debunk weight loss myths, and recommend 3 simple breakfast recipes!
What are the nutritional value and benefits of avocado?
Effect 1: Maintaining heart health
Avocado has a high fat content, with over 70% being unsaturated fat or “good fat”, which can lower “bad” cholesterol (low-density lipoprotein) and increase “good” cholesterol (high-density lipoprotein) levels, preventing cardiovascular disease.
Effect 2: Enhance brain function
Avocado’s lutein can improve focus and cognitive abilities. It also contains rich Omega-3 fatty acids, which help repair brain nerve cells, promote brain information transmission abilities, and enhance memory and focus.
Effect 3: Prevents constipation
Avocado contains a rich amount of dietary fiber, with 6.7 grams of dietary fiber per 100 grams. This is higher than other fruits and helps prevent constipation and promote the elimination and metabolism of waste in the body.
How to determine the ripeness of an avocado?
You can start by checking if the surface color of the avocado is darker than other avocados. The darker the color, the more ripe the avocado is. At the same time, you can place the avocado in your palm and gently press it with your fingers to check its firmness. If it feels mushy and has deep indentations, it means it is overripe.
Deconstructing the nutritional composition and calories of avocado
Each 100 grams of avocado (approximately half) contains about 160 calories, 73.2 grams of water, 8.5 grams of carbohydrates, 2 grams of protein, 14.6 grams of fat, 6.7 grams of dietary fiber, 81 milligrams of folate, 52 milligrams of phosphorus, and 485 milligrams of potassium. It also contains small amounts of vitamins A, C, E, K, calcium, and magnesium.
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What kind of person is not suitable for eating avocados?
Avocado contains vitamin K, and excessive consumption of avocado can affect the effectiveness of blood thinners. People who are taking blood thinners should be cautious. In addition, individuals who are sensitive to latex should avoid consuming avocado, as the components of avocado are similar to latex and can cause allergic reactions.
Does eating too many avocados cause weight gain?
The dietary fiber in avocados can improve digestive health, and their high fat content can increase satiety and effectively suppress appetite. However, since 70% to 80% of the calories in avocados come from fat, the calorie content is relatively high, and consuming too much may lead to weight gain. Additionally, any food, including avocados, can cause weight gain or loss, depending on the overall calories we consume and absorb each day. The key to weight loss is learning how to balance overall calorie intake. It is recommended to consume half an avocado per day, eat in moderation, and avoid excessive consumption.
Nutritionist Recommended Easy Avocado Breakfast Recipe
| 食譜 | 份量 | 做法 |
| 牛油果炒蛋 Bagel | 牛油果半個 雞蛋 一隻（使用一至兩茶匙油快炒） Bagel 一個 | 1. 將牛油果切半，並起核。 2. 把雞蛋和牛奶拌匀，開小火炒一炒，加入牛油果、鹽和黑胡椒調味，備用。 3. 將炒蛋加入香草做裝飾，夾在Bagel中即成。 |
| 牛油果醬酸種包配無糖豆漿一杯 | 酸種包 一片 牛油果 半個 | 牛油果醬做法： 1. 把牛油果洗淨，去核切粒。 2. 將牛油果壓成蓉。 3. 加入適量鹽、檸檬汁、黑椒，攪拌即成。 |
| 牛油果燕麥奶昔 | 牛油果 半個 脫脂奶 一杯 燕麥 二湯匙 | 1. 牛油果洗淨，去核，把果肉挖出備用。 2. 把所有材料加入攪拌機中，攪拌至幼滑即成。 |
Learn more: Amy Wen Qiaoqing – Accredited Nutritionist (Hong Kong Nutritionist Association)
“Home Nutrition Center” nutritionist, Bachelor of Food and Nutritional Sciences (University of Osteopathy, UK). Loves cooking, skilled in combining different ingredients, designing nutritious and delicious recipes to help urbanites easily practice healthy eating.
