Avocado, which was once considered a prized possession, has now become a popular food item for many, despite its high cost. In fact, avocado toast is a must-have in most cafes around the world. What's more? People have started preparing the dish at home and applauding it for its health benefits, specifically the advantages it provides for the heart.
In an interaction with the OnlyMyHealth team, Veena V, Dietician, Aster Women and Children Hospital, Whitefield, Bengaluru, shed light on why avocado recipes, particularly avocado toast, have become the talk of the town. She also shared how it can be prepared in the healthiest way.
Also Read: From Weight Loss to Proper Digestion, and Better Mental Health: Here's Why You Should Add Avocado to Your Diet
Benefits Of Avocado
Avocados, also known as alligator pears, are an oval-shaped fruit with a rich, buttery flavour. They are native to Central America and Mexico and have been cultivated for thousands of years.
According to Veena, avocados have high amounts of good fats, especially monounsaturated fats, which are known to improve heart health by reducing bad cholesterol levels and increasing good cholesterol levels.
The vitamins, minerals, healthy fats, and fibre found in avocados all play a role in keeping the cardiovascular system healthy, or the buildup of plaque along artery walls, she said.
Being an excellent source of potassium, avocados help manage blood pressure levels, and the fibre content helps aid digestion and promotes fullness in the stomach, thereby reducing unnecessary eating.
These nutritional benefits support claims that avocados are heart-healthy and beneficial for overall health.
Avocado Toast - A Popular Breakfast Choice
Veena said, “Breakfast time has seen a surge in the popularity of avocado toast, and this is attributed to its ease of preparation, nutritional value, attractive appearance, and taste that is loved by many people, including Instagramers and Facebook users.”
She added, “If you want to eat something healthy, gluten-free bread with some avocado may be your choice of food.”
According to her, it’s a light meal that doesn’t weigh you down. It has a creamy, buttery flavour profile that can be sliced or mashed.
One of the primary reasons why avocado toast has become so popular among people is the burst of flavours and the kind of benefits it provides for overall health.
People appreciate as well as enjoy combining the creamy avocado with crispy toasts, which creates an appealing texture and taste.
Also Read: 9 Health Benefits of Avocado That Makes This A Must-Have Superfood
How To Prepare A Healthy Avocado Toast?
To prepare a healthy avocado toast, follow these easy, expert-recommended steps:
Step 1: Begin with either whole grain or sourdough bread to improve the nutrients and fibre content.
Step 2: Crush a ripe avocado and smear it over your bread.
Step 3: Add other toppings like chia seeds, cherry tomatoes, poached eggs, or chilli flakes, which will make it even tastier and healthier.
Veena said, “You can also serve it with a glass of green tea or freshly squeezed orange juice for extra vitamins and antioxidants at breakfast time.”
She added, “You may take an accompanying meal of fresh fruits or greens plus a protein smoothie (which results in a balanced diet) with mashed avocados on crispbread.