The Skinny:
Remember when grabbing a bran muffin for breakfast was considered a healthy start to the day? Okay, that option has probably passed for the better of everyone. There are, of course, new, trendy alternatives for a morning repast, including smoothies, overnight oats, high-end yogurts and, perhaps the new champion, avocado toast. This enhanced toast is no longer the exclusive province of stylish cafes and restaurants. In fact, it can be ordered up pretty much everywhere from city delis to ubiquitous coffee shop chains. Ultimately, that’s probably a good thing because avocado toast has a lot going for it. Unfortunately, it also offers up some potential pitfalls. Read on.
The Slate:
Numbers Game
A one-ounce slice of sound bread, i.e., whole bread, covered with 50 grams of avocado—about half a medium avocado—serves up the following nutritional ingredients: 195 calories. 11 grams of fat, 1.5 grams of saturated fat, 150 mg of sodium, 20 grams of carbs, 8 grams of fiber, 1 gram of sugar, 5 grams of protein and 425 grams of potassium.
Monounsaturated Fats
The 11 grams of monounsaturated fats in a half cup of avocado is a sizeable benefit because it has been linked to reduced risks of cardiovascular disease and lower inflammation. These fats are also believed to support healthy blood sugar levels and fight type 2 diabetes.
Fiber Strong
Avocados don’t just provide healthy fats, they are high in fiber which helps gut health and digestion and when teamed with bread also helps people feel sated, promoting weight management and loss.
Essentials Provided
Avocado toast also supports heart, eye and skin health, among other things, because it is loaded with vitamins, minerals and antioxidants. These include B vitamins, folate, vitamins K, E and C, magnesium, potassium, phytonutrients (tocopherols, carotenoids, phenolics and phytosterols) and antioxidants.
Protein Problems
Yes, avocado toast may offer some undeniable health benefits, but many argue that it is not a complete breakfast because it is low in protein. This is why many look to top their toast with a protein source, such as an egg, smoked salmon or beans.
Terrible Toppings Trap
Adding a topping to avocado toast is, as noted, a good idea provided it is a limited amount of something healthy. Toppings high in saturated fats—bacon, cheese, processed meats—erase the toast’s overall benefits and raise the risk of cardiovascular disease. Opt instead for herbs, spices, seeds and tomatoes.
Getting Toasted
You can’t make toast without bread, but which type can make or break an otherwise healthy meal? Avoid white bread and other highly processed options. They can raise calorie levels and increase the risk of type 2 diabetes and heart disease.
Environmentally Unfriendly?
Avocados whether eaten alone or spread on toast may have a lot to offer, but there is growing concern their rising popularity is exacting a high price on the environment. For example, it takes an enormous amount of water to produce a single pound of avocado. Beyond this, there are worries that transporting avocados to market from places like Mexico and California is leaving a sizeable and unhealthy carbon footprint.
Eyes Up:
What’s your take on avocados? Let us know at info@wellwellusa.com.
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