Calories, benefits, harms and recipe

Avocado toast is ubiquitous on breakfast menus these days. From small cafes and upscale restaurants to fast-food chains, you’re almost guaranteed to find some form of this meal on the menu.

Whether you order it at the restaurant or make it yourself, avocado toast is the perfect backdrop for a variety of sweet and savory toppings.

But some people wonder if eating avocado (a high-fat food that’s also calorie-dense) or eating toast (a high-carb food) can be part of a healthy, balanced diet. .

This article explores the nutritional value and possible health benefits of avocado toast, and it offers tips on how to make your own for optimal nutrition.

Avocado toast, in its simplest form, is bread toasted and topped with mashed or sliced ​​avocado. But many people will add toppings like eggs, fruits, vegetables, seasonings, etc.

It has become a popular breakfast and brunch item, enjoyed at home and in restaurants.

As public nutrition messaging has begun to encompass dietary fats in recent years — especially fats derived from plant sources like avocado — avocado toast has become a favorite among health and fitness enthusiasts. .

Calories and other nutritional information will vary depending on how you prepare your avocado toast.

Nutrition information for avocado toast prepared on a 1 ounce slice of whole wheat bread with half of a medium avocado (50 grams) is (1, 2):

  • calories: 195
  • Fat: 11 grams
  • Saturated fat: 1.5 grams
  • Sodium: 150mg
  • Crabs: 20 grams
  • Fiber: 8 grams
  • Sugar: 1 gram
  • Protein: 5 grams
  • Potassium: 425mg

If you order avocado toast at a restaurant, make it with a different bread, use more or less avocado, or add toppings, the actual nutritional composition will vary.

For example, the nutritional values ​​of an avocado and roasted tomato toast from the famous Dunkin’ coffee chain are (3):

  • calories: 260
  • Fat: 10 grams
  • Saturated fat: 1.5 grams
  • Sodium: 630mg
  • Crabs: 37 grams
  • Fiber: 7 grams
  • Sugar: 4 grams
  • Protein: 7 grams
  • Potassium: 626mg

The avocado toast at Dunkin’ is made with avocado mixed with lemon juice, sea salt, and pepper, and it’s served on sourdough toast with roasted tomatoes.

Adding or adapting the recipe will change the nutritional value of your toast. For example, toppings like eggs, smoked salmon, and hemp seeds are said to boost protein and healthy fat content.

Fruits and vegetables can add fiber, vitamins, minerals and antioxidants to make your avocado toast an even more nutritious breakfast or snack.

Avocado toast can be part of a weight loss plan.

Consumption of avocados has been associated with lower body weight, lower body mass index (BMI), and smaller waist circumference (4. 5).

Some small studies have shown that consuming an avocado every day can lead to weight loss. It is important to note, however, that much of the research in this area is funded by the Hass Avocado Board, so there is potential for bias in these reports (67).

Remember that weight loss isn’t caused or hindered by specific foods, but replacing certain foods with others – like using avocado on your toast instead of pork bacon, which is high in saturated fat, for example – can help achieve this goal.

Avocados are a good source of monounsaturated fats and fiber, two nutrients known to play a role in weight loss (8, 9).

Additionally, diets high in monounsaturated fats, such as the Mediterranean diet, are linked to lower body weight (ten).

A review of several studies suggests that fats, especially polyunsaturated and monounsaturated fats, may increase feelings of fullness and reduce the release of hunger hormones in the body, which may aid in weight loss (11).

If your goal is to lose weight, you may want to choose whole grain bread and consider adding a protein source like an egg to your toast. This will help keep you full.

Besides being delicious, avocado toast offers many health benefits.

Avocado Toast Offers Monounsaturated Fats

Half a cup of avocado provides 11 grams of monounsaturated fat. This type of fat has been linked to a reduced risk of cardiovascular disease and lower levels of inflammation (12, 13, 14).

Monounsaturated fats may also improve blood sugar management and other health outcomes in people with type 2 diabetes (15, 16).

Avocado toast is a great source of fiber

People often think of an avocado as just a good source of fat, but 1/2 cup of the fruit also provides 8 grams of fiber, or about 30% of the daily reference intake (1).

When paired with whole grain bread, the fiber count increases even more.

Fiber slows digestion, helping you feel full longer. It’s also linked to many positive health outcomes, as it plays an important role in gut health and can support healthy digestion. [17, 18].

Avocado toast provides vitamins, minerals and antioxidants

Avocado is an excellent source of B vitamins, folate, vitamin K and vitamin E. It is also a good source of magnesium, potassium and vitamin C (1).

It contains a variety of phytonutrients, including tocopherols, carotenoids, phenolics, and phytosterols. These antioxidants are linked to heart, eye and skin health (19).

Whole-grain bread also contains B vitamins and may contain minerals like zinc, iron, and magnesium (2).

Although avocado toast offers many potential health benefits, it may not be the best choice for everyone.

First, avocado toast lacks an important source of protein, which is an important part of a balanced meal. But this is easily rectified by topping it with an egg, smoked salmon, “bacon” tempeh, or beans.

Also, some avocado toast can easily go from nutritious to more indulgent with toppings like pork bacon or lots of cheese, which would add saturated fat. Excess saturated fat is linked to an increased risk of cardiovascular disease, type 2 diabetes and cancer (20).

It’s also important to consider the type of bread you use and how much you eat per serving. White bread, which is a type of refined carbohydrate, is linked to an increased risk of type 2 diabetes and cardiovascular disease when eaten in excess (21).

Finally, there are concerns about the environmental impacts of consuming many avocados, primarily related to their transportation around the world from California and Mexico.

A basic avocado toast is quite simple. Just toast your bread and top it with mashed or sliced ​​avocado and a pinch of sea salt.

However, there are many interesting and tasty ways to elevate your avocado toast. Here are some topping ideas:

  • egg any style (boiled and sliced, scrambled, poached or fried), sliced ​​tomato and any bagel seasoning
  • smoked salmon with cucumber slices and chives or dill
  • sliced ​​strawberries and a drizzle of balsamic glaze
  • radish and arugula slices with fresh ground pepper
  • tomato, basil and fresh mozzarella
  • black beans, salsa and grated Monterey Jack cheese
  • crumbled goat cheese and sliced ​​fresh figs
  • red onion, chopped jalapeño and corn
  • hemp seeds or sunflower seeds with a squeeze of lime

Don’t be afraid to get creative and mix and match toppings for a sweet or savory meal.

Avocado toast is a hearty breakfast or snack that offers many potential health benefits. Nutritional value varies depending on how you prepare it or where you order it.

Avocados provide healthy fats, fiber, vitamins, minerals and antioxidants, all of which contribute to overall health and a reduced risk of chronic diseases such as cardiovascular disease, type 2 diabetes and certain cancers. Avocados can also help with weight management.

When paired with whole-grain toast, you’ll eat even more fiber, vitamins, and minerals, giving you even more health benefits.

Avocado toast is delicious on its own, but it can be even tastier with your favorite toppings. Top with fruits, vegetables, nuts and seeds for extra nutrition.

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