How to Eat Avocado? A Full Guide to Nutrition, Calories and How to Choose Them

Avocado is a fairly common fruit. Many people love eating it, and just as many do not, with opinions at both extremes. Its nutritional value can rival that of cream, and it even has the reputation of “forest cream”. So how do you eat avocado? What are the nutritional benefits of avocado? Who should not eat avocado? Is avocado high in calories? How do you choose an avocado?

1. How to eat avocado?

1. Eat it directly

Wash the avocado, remove the skin and pit, and cut it into small pieces to eat directly. Be sure to savor it carefully; you may not be used to it the first time.

2. Make a salad

Cut the avocado into pieces about 1 cubic cm, pair with peas, corn and vegetable pieces you like (such as blanched broccoli, cucumber, tomato, etc.), then toss with salad dressing or tomato sauce for a delicious and healthy avocado salad!

3. Spread it on bread slices

Cut the avocado open, scoop it out with a small spoon, spread it evenly on a slice of bread like jam, then add strawberry jam or honey for a very good taste. This method is very simple, convenient and sweet.

4. Milkshake

Add an appropriate amount of milk or yogurt to the avocado, add honey, put it in a blender, and blend into a milkshake. This is a favorite of children and young people.

5. With granulated sugar

Choose a ripe, soft avocado, cut it in half, remove the pit, scrape the flesh off the skin with a small fork or spoon and mash it, add one spoonful of white granulated sugar and mix well, then eat it directly with a spoon.

6. Make jam

Cut the avocado flesh into small pieces and stir-fry briefly in a pan with a small amount of olive oil. Then add salt and garlic powder for seasoning. Use it as a dip for bread, or spread it on bread or a sandwich.

2. Nutritional value of avocado

1. Every 100 grams of avocado contains about 160 kcal of energy, which is 3 times that of sweet apple and 2.7 times that of milk.

2. Avocado kernels contain 8-29% oil. Avocado is also a good source of folate: one avocado provides 57 micrograms of folate, which is 28% of the daily intake.

3. Avocado is rich in glyceric acid, protein and vitamins, and is also rich in lutein, which is a carotenoid.

4. Avocado has a very high fiber content: one avocado provides 34% of the daily intake of dietary fiber. In terms of fiber content, 1 avocado is equivalent to 2 sweet potatoes and 2 lettuces.

5. Avocado is rich in multiple vitamins (A, C, E and the B-complex vitamins, etc.), multiple mineral elements (potassium, calcium, iron, magnesium, phosphorus, sodium, zinc, copper, manganese, selenium, etc.) and edible plant fiber. Among its rich fats, the content of unsaturated fatty acids is as high as 80%, making it a high-energy, low-sugar fruit.

3. Who should not eat avocado?

1. People with allergies should not eat avocado

Avocado is rich in protein, which can produce a certain stimulation in the body and cause discomfort in some people with allergic constitutions. It can worsen the condition of patients with an allergic constitution and is also very likely to trigger allergic symptoms, which is very unfavorable to the patient's body.

2. Obese people should not eat avocado

Because a certain substance contained in avocado can make obese patients become even more obese and increase the fat content in the patient's body, which is very unfavorable to our bodies.

3. People with poor digestive function should not eat avocado

Because avocado is very rich in unsaturated fatty acids and protein, and most of these proteins are plant proteins, they are not easy for our bodies to digest. Therefore, people with relatively poor digestive function are not suited to eating too much avocado.

4. Is avocado high in calories?

Avocado's calorie content belongs to the very high category among fruits, higher than the same weight of rice, and because energy expenditure is small at night, eating such a high-calorie avocado makes it very easy to develop fat accumulation.

5. How to choose avocado?

Color: black is best; do not pick blue-green ones.

Feel: choose one that is just right in firmness; too hard means it is unripe, while too soft may mean it is bad.

Appearance: rough ones with dents are better; those with smooth surfaces should not be eaten.

Stem: if the color where the stem joins the fruit is dark brown, do not buy it.

Wounds: do not buy ones with wounds on the outside or exposed flesh.