In recent years, avocados have become a very popular food. How many of us use it for toast, salad, scrambled or guacamole? It is, without doubt, one of the most versatile and favorite foods of many lovers of a healthy diet. And it is logical that this is so. You already know that avocados are high in fat, satisfy the appetite and are easy to prepare.
Even so, the human being is wonderful and continues to create doubts (although he knows that it is a worthwhile food.) Is it dangerous to eat avocados regularly? The World Health Organization determines that adults should consume 30% of their daily calories of fat, less than 10% coming from saturated fats There will always be exceptional cases, such as athletes, which can slightly increase consumption.
Fat is fat, apt? It really is not how you think. There are two types of fat: unsaturated (both poly and mono) and saturated fat, which comes practically from animal products. Avocados are high in unsaturated fats, specifically in monounsaturated fats. This type is considered the “healthiest”, so it is very different from the type of fat that we can find in a donut or a hamburger, for example.
An avocado has approximately 322 calories, 29 grams of fat (25 grams of unsaturated fat), 975 mg of potassium, 13 grams of fiber, 4 grams of protein and 33% of your daily intake of vitamin C. Unsaturated fat can help us control blood sugar levels, reduce the risk of cardiovascular disease, keep us sated and is anti-inflammatory.
In contrast, saturated fat has been linked to an increased risk of high cholesterol and heart disease, and we should consume it in moderation. That is, in a balanced and varied diet we can also consume it. There is also some fear of consuming dairy products with fat; Actually, they are a great source of protein, calcium, and phosphorus. In addition, the fat content helps the body absorb essential nutrients. Even so, the proportion of unsaturated fats should always be higher than saturated fats.
Do not be afraid to consume fat. There are studies that show that a low diet in this nutrient is not beneficial to yield more in training.
So, can I consume the avocados that I want?
As we said before: in a balanced and varied diet, everything is possible with moderation. This does not mean that you do not have to run away from avocados and their fat, but it does not mean you should eat seven avocados a day. Keep in mind that the recommendation says that we consume around 30% of the daily calories from fat.
Unfortunately, there is no general recommendation on how many avocados are too much, but depending on your goals and your level of activity, taking half an avocado a day is a safe bet. It is also interesting that you see what you are going to combine with, to avoid creating unhealthy fats combos.