Must I be afraid of avocado fat calories?
From time to time overweight people ask their nutritionists about fat and avocado fat calories. People are also interested in the dietary characteristics of this product and want to know exactly how many avocado fat calories are in avocados. Nutritionists consider that it is very good to possess some information about the fat, avocado fat calories, and the plant itself. The scientific name for avocado in Latin is Persea Americana. As a matter of fact, the fruit of the avocado is a big a pear-shaped berry with usually green skin, yellow pulp and stony seed inside. The fat content in avocados with avocado fat calories corresponds to 70 % or even 90 % of their total calories, which exceeds approximately 20 times the average fat content in other fruits. Scientists, however, think that in spite of the fact that avocados contain rather large amounts of fat and avocado fat calories, they are useful for most people due to numerous qualities that are beneficial for health.
What is known about fat and avocado fat calories?
Avocados really contain large amounts of fat that may attain 25-35 grams and certainly bear equivalent of avocado fat calories. A portion of avocados usually contains about 30 grams of fat, of which 4.5 grams are saturated fat and 25.5 grams belong to unsaturated fat. It covers about 45 % of daily necessities of total fat together with avocado fat calories and 21 % of the daily needs of saturated fat. Thus, avocado does not offer considerable amounts of saturated fat and it is good for those who love consuming this fruit. Moreover, scientists did not find any trans-fat or cholesterol in avocados. An average avocado of about 150 grams gives 240 calories including avocado fat calories. Larger avocados may contain even 320 calories, with 245 avocado fat calories, 60 calories from carbohydrates and 15 calories from protein. As a matter of fact, this gives about 16 % of the caloric needs in case that daily diet should contain 2 000 calories. Nutritionists found that one cup of avocado contains about 385 calories including avocado fat calories.
Useful qualities of avocado
Nutritionists point out that avocado is an excellent provider of dietary fiber, vitamins and microelements. A serving of avocados includes about 5 grams of protein, 17 grams of carbohydrates and 14 grams of dietary fiber. Avocados are a useful source of monounsaturated fat and omega-9 fatty oleic acid that may reduce cholesterol. As a matter of fact, monounsaturated fats and avocado fat calories included into daily diet bring considerable benefits for health. Avocados are also rich in natural β-sitosterol that also is able to lower cholesterol in blood. Avocados are a valuable potassium source and owing to this quality may help in regulating blood pressure and heart activity. Moreover, scientists detected magnesium, copper, and phosphorus in avocados. Avocados also contain necessary amounts of folate, which is important for cardiovascular health. Doctors affirm that people consuming dietary folate are at lower risk of cardiovascular affections and stroke.
Optimal serving and avocado fat calories
Avocados may be of various sizes and thus smaller avocados contain less fat and avocado fat calories than larger ones. The volume of the avocado pulp may also vary and the amount of flesh inside the fruit may be different. Those who count calories are recommended to consume 2 tablespoons of avocados daily and it will give for each serving 5 grams of fat and 45 avocado fat calories.
How to consume avocado
Nutritionists also discovered that avocados are an extremely valuable source of the carotenoids and tocopherols. Doctors demonstrated that avocado extract rich in carotenoids and tocopherols suppressed the malignant growth and development of prostate cancer. It is recommended to add a few avocado slices into salad. This will supply the salad with rich and creamy taste at the same time also improving the body’s ability to assimilate the healthy carotenoids from vegetables. Experts affirm that avocado is a rich source of various nutrients, such as vitamins, minerals, and good-for-health monounsaturated fat, and reasonable consuming of avocados with vegetables and fruits is a superb approach to extract maximum benefits from nutritional advantages. Therefore avocados can considerably improve nutritional qualities of healthy diet.