If you are an Avocado lover and often relish it over a toast..you must be wondering how many calories in Avocado Toast? Avocado toast is one of the simplest dishes to prepare, yet delicious and can be eaten at any time of the day.
But there are several concerns when it comes too how much avocado is enough to stay healthy. Especially when you want to lose weight, you keep a strict count on your calorie intake. In this article, we demystify the number of calories in this delicious snack.
But before that, let’s take a look at how to make that perfect avocado toast.
6 Easy Steps to Make a Tempting Avocado Toast
1 – The first step is finding a fully grown and ripe avocado. As the main ingredient in this toast is the avocado, it thus needs to be tasty and mature. Avoid overripe and mushy avocados.
2 – Place the avocado’s flesh in a bowl and mash till to turn soft for a perfect texture. Use a potato masher instead of a fork to get a better blend.
3 – Add salt depending on the amount of avocado. Remember, avocado has natural sweetness, so avoid overdoing the salt.
4 – Take two pieces of whole-grain bread as wholegrain bread is always a healthier option than its counterparts. Spread the mashed avocado on one piece of the bread.
5 – Add some vegetables such as cilantro, basil, and a few slices of tomatoes. If you want to avoid vegetables, you can also substitute it with cilantro sauce. Your toast is now ready to eat.
6 – To make your toast protein-rich, add a fried egg. This combination will keep you fuller for long to prevent you from eating in between meals. You will also derive numerous nutritional benefits.
How Many Calories in Avocado Toast?
The number of calories in an avocado is determined by several factors, like the size of the avocado and the size of the egg as well as the size of the bread used.
A medium-sized avocado contains about 107 calories, while an extra-large avocado may even contain up to 300 calories. A fried egg, on the other hand, may contain about 91 calories, while two slices of wholegrain bread hold up to 131 calories.
If you add a handful of cilantro, then you have added about 23 calories to the toast. Now let’s do the math, let’s assume you use the medium-sized avocado and use half a piece that gives us 53.5 calories, add 131calories in the bread, then add about 91 calories in the egg, and 23 calories from the veggies.
This gives us around 298.5 calories; it is also key to factor in other foods used in the toast.
7 Health Benefits Of Eating Avocados?
Avocados are packed with several nutrients. There are healthy fatty acids and over 15 minerals and vitamins in Avocados which list them as one of the healthiest foods. Some of the nutrients present in Avocados are omega-3 fatty acids, vitamin K, C and E, lutein, potassium, magnesium, folate, beta-carotene, and niacin.
Healthy fatty acids present in Avocados are essential for the proper development of the body. But eating an excess of Avocado can yield negative results.
There are several benefits of eating Avocados while eating in moderation as below:
1 – Avocados Help in Maintaining Proper Cholesterol Levels
Avocados promote a strong cardiovascular system. As we know, high cholesterol levels lead to heart diseases. To keep your heart healthy, add avocado in your diet moderately to balance your cholesterol levels.
2- Improves and eases indigestion
Thie creamy texture of Avocados is useful in aiding digestion. Avocados contain the right amount of fiber for a healthy gut system. Say, a medium-sized avocado contains about 6 or 7 grams of fiber.
3 – Acts as a detoxifier
Avocado has detoxifying properties that help to balance the immune system and reduce inflammation. Chronic inflammation has been associated with unhealthy weight gain.
4 – Reduces the growth of cancerous cells
Studies show that folate prevents unwanted DNA mutations during cell division. This, in turn, reduces the risk of colon, cervical, stomach, and pancreatic cancer.
5 – Increase bone health;
Vitamin K increases calcium absorption in the body and also reduces the excretion of calcium through urine, subsequently preventing fractures.
6 – Reduces pregnancy risks
It helps in the proper development of the unborn child, research has shown that folate helps to reduce occurrences of miscarriages and other complications among pregnant women.
7 – Helps in Weight Loss
Eating an avocado reduces cravings during the day by keeping you full while offering the necessary nutritional value. So the next time you have a busy day ahead, treat yourself with a healthy avocado toast.
You will not only get the required energy to keep you active the whole day but will also reduce the craving for munching is largely responsible for weight gain. Other benefits include; improved eyesight, promote sound sleep, and regulate appetite.
Avocados also uplift your mood with its tempting taste, consequently preventing depression. The nutritional value of Avocados prevents strokes, balances blood pressure, cholesterol levels, and insulin sensitivity.
It’s important to remember; to reap of the benefits, it is necessary to balance your meals include other proteins such as legumes Or animal sources, vegetables, fruits, and carbs that will provide overall wellbeing.
As they say, Excess of everything is bad! This applies to Avvoados too. Despite many health benefits, you should eat small or just the needed portions to create balanced meals.
The Don’ts: When it Comes to Avocados
Do not overeat avocado, though good for your health. Avocados keep you feeling fuller for longer and once over eaten may disrupt eating times, in turn, lead to unhealthy eating habits.
Here Is The Best Tip For You
Do not store unripe avocados in the refrigerator, after buying or harvesting your avocado. wait till it gets ripe to store them in the fridge.
An avocado toast has approximately 298.5 calories. With this in mind, it is also necessary to know the number of calories you need in a day.
For instance, if the number of calories you need to have a productive day as well as to maintain your weight is 1900, plan your meals in a way that you end up eating 1601.5 calories for the whole day.
As we know fats help the body absorb minerals and vitamins and are responsible for healthy skin, eating Avocados in moderation is the key to a balanced diet.
For more health information, you can visit gohealthline.com.