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Avocado makes you fat?

  1. Although there is a lot of positive news about the avocado, you can also hear that the avocado is a fattener. Does this creamy fruit really make you fat?

  1. The avocado is a unique fruit. In contrast to other fruits, the avocado contains a relatively large amount: a lot of fat, dietary fiber and energy, or kilocalories. After all, where there is a lot of fat, there are also many calories.

Lots of fat

  1. Fat contains at least twice as many calories per gram as carbohydrates or proteins. Someone with a daily energy requirement of 1,500 kilocalories needs at least 33.3 grams of (total) fat per day. One avocado contains about 35 grams of fat, so for many people one avocado already contains more fat than they need on a daily basis. And then the fats from your other snacks and meals are not included.

Healthy nutrients

  1. Among dietitians, nutritionists and nutritionists, the quality of the calories and fats you consume on a daily basis is considered more and more important than the quantity. The avocado provides healthy nutrients. Although the avocado provides a lot of calories, it is therefore part of a healthy diet.

Filled feeling

  1. The fact that the avocado creates a full feeling also makes it easier to avoid tempting sweets and snacks. As long as your overall diet is healthy and you don't consume too many calories, you don't have to see the avocado as a fattener.

Getting started with avocado

  1. Some tips for the avocado lover: The key to a healthy diet is variety, so there is no need to eat an avocado every day. Alternative sources of unsaturated fat include unsalted nuts (pasta) and fish (spread). Keep a maximum of half an avocado at a time. Also eat a second piece of fruit that day, such as an apple, banana or kiwi. With the help of water or lemon juice, and leaving the stone on, you can (largely) prevent the other half of the avocado from turning brown. Avocado combines well with vegetables, such as cherry tomatoes and peas. For example, make an avocado vegetable spread or (Mexican) guacamole. This is delicious on bread or with raw vegetables.

Nutritional values ​​of one average avocado (180 grams)

  1. Nutritional values 1 avocado percentage of daily requirement * Energy (kcal) Â 358Â 17.9 Carbohydrates (grams) Â Â 3.2Â 1.6 Proteins (grams) Â 3.4 7.6 Fats (gram) 35.1 52.7 ** - of which saturated (gram) 4.0Â Â 18 - of which omega-3 fatty acids; alpha linolenic acid (gram) 0.13 5.7Â Â - of which omega-6 fatty acids; linoleic acid (gram) 2.7Â Â Â 60.8Â Â Dietary fiber (grams) 7.7 25.8 Vitamin A (µg) 18Â 2.3 Vitamin C (mg) 10.8 14.4 Vitamin D (µg) 0 0 Vitamin E (mg) 5.8 64.4 Vitamin K (µg) 37.8 36.0 ** Potassium (mg) Â 678.6 20.6 ** Magnesium (mg) Â 45 14.3 Â Â Â Â Â Â Â * Based on 2,000 kilocalories (kcal) per day. Note: this is not the same for everyone. ** The maximum recommended amount of (total) fat depends on a person's weight. The lower limit of the recommendation for overweight people is 30-35 percent energy. 30 percent of 2,000 kcal = 600 kcal. 1 gram of fat is 9 kcal. 600 kcal / 9 kcal = 66.7 grams of fat. (35.1 grams of fat from 1 avocado / 66.7 grams of fat) * 100 = 52.7 percent of the daily requirement. *** In the Netherlands there are no recommended amounts for vitamin K and potassium. This article therefore uses an American guideline (for vitamin K) and a Scandinavian guideline (for potassium).

  2. Nutritional values 1 avocado percentage of daily requirement * Energy (kcal) Â 358Â 17.9 Carbohydrates (grams) Â Â 3.2Â 1.6 Proteins (grams) Â 3.4 7.6 Fats (gram) 35.1 52.7 ** - of which saturated (gram) 4.0Â Â 18 - of which omega-3 fatty acids; alpha linolenic acid (gram) 0.13 5.7Â Â - of which omega-6 fatty acids; linoleic acid (gram) 2.7Â Â Â 60.8Â Â Dietary fiber (grams) 7.7 25.8 Vitamin A (µg) 18Â 2.3 Vitamin C (mg) 10.8 14.4 Vitamin D (µg) 0 0 Vitamin E (mg) 5.8 64.4 Vitamin K (µg) 37.8 36.0 ** Potassium (mg) Â 678.6 20.6 ** Magnesium (mg) Â 45 14.3 Â Â Â Â Â Â Â * Based on 2,000 kilocalories (kcal) per day. Note: this is not the same for everyone. ** The maximum recommended amount of (total) fat depends on a person's weight. The lower limit of the recommendation for overweight people is 30-35 energy percent. 30 percent of 2,000 kcal = 600 kcal. 1 gram of fat is 9 kcal. 600 kcal / 9 kcal = 66.7 grams of fat. (35.1 grams of fat from 1 avocado / 66.7 grams of fat) * 100 = 52.7 percent of the daily requirement. *** Exists in the Netherlands



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