Avocado toast has exploded in popularity, gracing breakfast menus from cozy cafes to upscale restaurants. This simple yet satisfying dish has captured the hearts (and stomachs) of health-conscious consumers and foodies alike. But beyond its trendy appeal, avocado toast boasts a wealth of nutritional benefits and culinary possibilities. With its bright green flesh, it looks like a vegetable - but botanically, an avocado is a fruit. Indeed, avocados can defy categorizing.
The Nutritional Powerhouse: Avocados
Thanks to some intriguing research (and also, it must be said, to efforts by avocado marketing groups that supported some of the studies), avocados have a solid reputation as a nutrient-packed, heart-healthy superfood. Avocados are as nutritious as they are delicious, and they’re jam-packed with vitamins and nutrients. Avocados’ strong nutrition profile certainly stands out.
Key Nutrients in Avocados
One half of an avocado (100 grams) provides:
- 160 calories
- 2 grams of protein
- 14.7 grams of fat
- 8.53 grams of carbohydrates
- 6.7 grams of fiber
- 0.66 grams of sugar
It also contains these healthy nutrients:
- Vitamin B6
- Vitamin C
- Vitamin E
- Vitamin K1
- Folate
- Potassium
- Copper
Avocados are also packed with antioxidants, such as lutein and zeaxanthin that can help maintain your eye health over time.
Read also: Avocado toast: a guide to healthy eating
Heart-Healthy Fats
When it comes to avocado nutrition, they’re also high in monounsaturated fats (the “good” fats). Avocados are a nutrient-dense fruit known for their high content of monounsaturated fats. These fats are heart-healthy and can help lower bad cholesterol levels and reduce the risk of heart disease.
Fiber for Digestive Health
Avocados are a good source of fiber, which is a type of carbohydrate that your body can’t digest. You need both soluble and insoluble fiber - and lucky for you, avocados have both. Additionally, avocados are a good source of fiber, which aids in digestion, helps regulate blood sugar levels, and promotes feelings of fullness to prevent overeating.
Low in Sugar
And though most fruits are high in natural sugars, avocados rank very low on the sweetness scale. “A whole avocado has under 1.5 grams of sugar, while one medium apple, by comparison, has about 19 grams,” Zumpano points out.
Health Benefits of Avocado Toast
You may have gotten flak for ordering avocado toast in a pancake-and-sausage world - but you may be onto something. Whether you order it while dining out or make your own, avocado toast is the perfect canvas for a variety of sweet and savory toppings. Avocado toast has become a favorite choice for either a nutritious breakfast or a delicious snack, thanks to its unparalleled flavor, versatility of flavors and ease of preparation.
Cardiovascular Health
Avocados’ mix of fiber, healthy fat, and antioxidants - plus the presence of key minerals involved in supporting healthy blood pressure, like potassium and magnesium - may add up to better heart health. One of the main avocado health benefits? “Those heart-healthy monounsaturated fats in avocados can help lower your LDL, or ‘bad’ cholesterol,” Zumpano says. “Low LDL levels reduce your risk of heart disease and stroke.” The potassium found in avocados can also help your heart, as the essential mineral is beneficial for blood pressure management and heart health. Low blood potassium can increase your blood pressure.
Read also: Healthy Avocado Smoothies
Diabetes Prevention
Research is also uncovering a possible protective role in type 2 diabetes. For example, one survey of over 6,000 Hispanic/Latino adults (a population with a higher diabetes risk) found that those who reported eating any avocado in the previous two days at the beginning of the study had a 20% lower risk of developing diabetes over six years, compared with those who ate no avocado. For those who had prediabetes at the beginning of the study, the risk reduction was even greater (31%).
Weight Management
Thanks to the high amounts of fiber and healthy fats, research shows that avocados may help you manage your body weight. “Fiber can help you feel full and satisfied after a meal,” says Zumpano. “Additionally, if you use avocado to replace animal fats, you can enjoy the flavor and nutrients and also cut down on saturated fats.”
Vision Improvement
Avocados contain lutein and zeaxanthin, powerful carotenoids that have been linked to playing a significant role in eye health. They may help reduce age-related macular degeneration (AMD), retinal detachment and uveitis (inflammation of the middle layer of your eye). “Lutein and zeaxanthin can help protect your eyes from the damage of sunlight and free radicals,” says Zumpano.
Fetal Health Support
Folate is a B vitamin that’s important for normal cell function and tissue growth. It helps your body form red blood cells and DNA, which is especially critical when you’re pregnant (but still important if you’re not). “About half an avocado has about 20% of your daily recommended amount of folate,” shares Zumpano.
Brain Health Enhancement
Researchers believe that lutein, folate, monounsaturated fats and other compounds in avocados may contribute to your overall brain health. Lutein may help improve your cognitive function, while folate may help regulate your mood. And all those healthy fats play a role in how your blood flows throughout your body. “Avocado and avocado oil are sources of alpha-linolenic acid, which is the plant form of omega-3 fatty acids,” explains Zumpano. “Omega-3s are a potent antioxidant, which are proven to support brain health by minimizing damage from free radicals and decreasing inflammation.”
Read also: Benefits of Avocado
Skin Protection
Vitamins C and E and other compounds in avocados may protect your skin from oxidative stress and ultraviolet (UV) damage. “Due to their high fat, antioxidant and nutrient composition, avocado can potentially help moisturize, protect and firm skin,” says Zumpano.
Crafting the Perfect Avocado Toast
Nowadays, walking into your favorite brunch restaurant and finding avocado toast on the menu may come as no surprise! Besides being a quick and easy meal to prepare, the numerous variations of avocado toast allows you to customize the ingredients to suit your taste palette and nutritional needs.
Basic Avocado Toast Recipe
All you really need to make avocado toast is a toaster!
Ingredients:
- 1 slice of whole grain bread
- 1/4 of a large avocado
- Salt & pepper, to taste
Instructions:
- Toast bread as desired.
- Spoon avocado onto bread and mash with a fork.
- Season with salt & pepper.
Choosing the Right Bread
Whole grain bread adds complex carbohydrates and additional fiber to this recipe, providing a steady source of energy and helping to keep you feeling full and satisfied throughout the morning. I recommend choosing whole grain bread that has at least 3-4 grams of fiber per slice.
Topping Ideas for Extra Flavor and Nutrition
Top the avocado toast with fresh vegetables like tomatoes and spinach for the toast to become rich in vitamins, minerals, and antioxidants that support overall health and well-being.
Here are a few ideas for toppings:
- egg any style (hard boiled and sliced, scrambled, poached, or fried), sliced tomato, and everything bagel seasoning
- smoked salmon with sliced cucumbers and chives or dill
- sliced strawberries and a drizzle of balsamic glaze
- sliced radishes and arugula with fresh ground pepper
- tomato, basil, and fresh mozzarella
- black beans, salsa, and shredded Monterey jack cheese
- crumbled goat cheese and fresh, sliced figs
- red onion, chopped jalapeño, and corn
- hemp seeds or sunflower seeds with a squeeze of lime
For people wanting to integrate more vegetables into their diet, veggies like cherry tomatoes, onion or spinach, are perfect toppings that can easily be added to your avocado toast.
Considerations and Potential Risks
While avocado toast offers many potential health benefits, it may not be the best choice for everyone.
Protein Deficiency
First, avocado toast lacks a significant source of protein, which is an important part of a balanced meal.
High Calorie Content
Overall, you don’t want to go overboard with avocados. While they’re packed with nutrients, they’re also packed with calories.
Potential Interactions
Vitamin K, which is found in avocados, may interact with blood thinners like warfarin. So, if you take blood thinners, talk to your healthcare provider before eating avocados.
FODMAP Content
People living with IBS (irritable bowel syndrome) may also need to watch how much avocado they eat because avocados are considered a high FODMAP food. Consuming too much could lead to abdominal pain and digestive problems.
Moderation is Key
Like most things, Zumpano says that moderation is key. The recommended serving size is a 50-gram portion - about a third of a medium-sized avocado - which has about 75 calories. An entire large avocado can add upward of 400 calories to your daily diet. “As long as you’re paying attention to portion sizes, avocados are a very healthy food to include in your food repertoire.”