Avocado: calories, nutritional value, glycemic index

Composition, nutritional value and GI of aurcado

Avocados contain a record amount of valuable fats, micro- and macroelements, and various vitamin complexes. This can be presented more clearly in the table:

Here are the main components that make up this unique fruit. But it also contains other substances, including mono- and disaccharides.

When compiling your menu, it is important to remember not only the valuable components of avocado, but also its BJU. In this regard, the product is quite balanced. For 100 grams of pulp there is:

• fat - 15.32 g;
• proteins - 1.6 g;
• carbohydrates - 2.3 g.

By the way, the fruit is often recommended to be included in the diet of diabetics, since its glycemic index is only 10 units.

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How to choose the right one

In order for an exotic fruit to benefit, you need to choose the right fruit. When purchasing, pay attention to the color of the peel, the stalk, the elasticity of the pulp and the sound made when shaking.

Do not choose fruits that are brown with speckles. Unripe yellow-green or light green avocados will ripen on the windowsill within 3-6 days.

You can also check ripeness by lightly pressing the surface of the fruit from above. An overripe fruit with loose flesh will have a dent.

The stalk should normally be light yellow. Preference should be given to small and not very heavy fruits, in which the sound of the kernel can be heard when shaken.

Cooking options as part of the diet

Many people wonder whether or not they can eat avocados when losing weight. Like many diets, this one is no exception. It is based on weight loss by cutting calories in foods and increasing the consumption of foods that are rich in fiber. This combination eliminates toxins and allows the body to partially use fat reserves. The diet will work 100% if you know how to eat avocado for weight loss. Banana diet.

How to cook?

To achieve maximum results, you need to know how to cook avocados for weight loss. You can make sandwiches, various soups, sushi, light snacks and salads. The most popular and beloved dish by all is guacamole, which contains pureed fruit pulp, lime juice and a pinch of salt. Some also add vegetables and spices. Before you make a choice in what form to eat avocados, you need to remember that only fresh avocados have the most beneficial substances. Important: The result of losing weight depends on how and with what you eat avocados.

Nachos with avocado guacamole

How to eat?

To clean, you need to make a cut along the fruit and then turn it in opposite directions. If the fruit is ripe, this will not be difficult. Then you need to remove the pit and separate the pulp from the peel. It is recommended to eat avocado immediately or use it in cooking, as when exposed to oxygen it begins to darken, losing its appearance. To slow down this process, sprinkle lemon juice on the avocado. How to properly peel a pineapple and cut a mango?

Not everyone knows how to eat avocados to lose weight. A diet based on this product, subject to certain rules and diet, will help you “become lighter” by 2 kilograms in 7 days. To do this, you need to eat 4 times a day at equal time intervals; snacking is unacceptable. It is also necessary to exclude alcohol, sweets and all other products that contain harmful carbohydrates.