Everything you need to know about avocado
The avocado has many health benefits and virtues. In addition to being rich in fiber and antioxidants, it promotes weight loss and calms hunger. Discover these great reasons to incorporate this food into your diet.
Although caloric, avocado could promote weight loss by calming hunger, according to a scientific study. In fact, they contain oleic acid, a fat that activates the part of the brain linked to the feeling of satiety, thus curbing cravings and allowing better control of hunger. Moreover, unlike other fruits, it has very little carbohydrate.
One serving of 100 g of an avocado provides:
15 g of fat (including 2 g of saturated fat)
9 g of carbohydrates (including 7 g of fiber)
2 g of protein
It provides vitamin B6, C, and E and contains lower amounts of magnesium, iron, zinc, phosphorus, and vitamin A. Although it tends to be considered a vegetable, avocado is a fruit from a tropical tree of the Lauraceae family.
Healthy fats on avocado:
Although avocado is high in fat, it is mostly unsaturated fat (mostly monounsaturated), considered “good” fat for cardiovascular health. In humans, a study has shown that replacing part of the fat in the diet with avocado for three weeks can lead to a decrease in blood lipids, without reducing the concentration of HDL cholesterol ( “Good” cholesterol).
The consumption of this fruit effectively reinforces the vitamin intake of the diet. Thus, with only half a avocado (about 100 g), we can cover a significant fraction of the daily requirement of vitamins: – 4 to 6% of the recommended daily intake for provitamin A – 5% for vitamin B1 and vitamin B8 (biotin) – 8% for vitamin B5 – 10 to 15% for vitamin C, vitamin B2, vitamin B3 (or vitamin PP), vitamin B6 and vitamin E – 18% for vitamin B9 (or folic acid).
it also provides a significant contribution in many minerals, including potassium (whose beneficial effect on blood pressure is recognized) and magnesium, often present in insufficient quantities in the diet (100 g of the avocado cover 10% of the recommended daily intake).
Choosing my avocado:
choose a rather heavy avocado, not too firm and without black spots or bruises. The color of the skin is not a sign of maturity but rather of variety. Avoid very soft fruit or skin that is withered because they are too ripe.
The different varieties:
Avocado varieties are classified into three subgroups: Mexican, Guatemalan and West Indian, depending on their degree of cold tolerance and the various characteristics of their fruits: size, nutritional composition, flavor, etc. What you need to know in practice is that the fruits of the Antillean subgroup (sometimes referred to as “Florida avocados” because, in this state, the varieties of this subgroup) may contain up to half as much fat as the other two. Unfortunately, this information does not appear on commercially available (fresh or frozen) products. Anyway, we find especially in our markets the variety Haas, which belongs to the Guatemalan subgroup and whose fruits are particularly rich in fat.
Keep it well:
Avocados often arrive green in our markets, which is not necessarily a disadvantage, as they can easily be grown at room temperature by keeping them in a brown paper bag. If you want to speed up the process, put an apple in the bag: by releasing ethylene, it will ripen the fruit, which should be ready to eat two to five days later.
In case the surplus is available, it is possible to freeze the lawyer. It will first turn into a puree because it congeals badly when it comes to whole or cut into slices. Wash the fruit, cut in half lengthwise, remove the core, peel and crush the flesh, and add lemon juice (about a tablespoon for two avocados). Put the puree in a rigid container leaving a centimeter of vacuum and freeze. Do not keep more than five months in the freezer.
How to cook it? How to match it? Salty, sweet or both?
There would be three types of avocado lovers: those who like it salty, those who prefer it sweet and those who taste it in both ways. Everywhere in the world, this unusual product has been adapted to local cuisine and, depending on whether it is on the sweet side or salty side of the flavor map, it is prepared as a vegetable or a fruit.
The avocado flesh is easily oxidized, so always use stainless steel utensils to work it. For the same reason, if you do not intend to serve it immediately after it has been cut or crushed, it will be sprinkled with lemon juice, lime juice or vinegar.