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Why the avocado toast is about healthy fats, antioxidants, fibre and vitamins. It’s more than trendy food
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Just a couple of days ago, a video of a Vadodara vendor selling avocado toast with fresh tomato, onions and olive oil dribbled on top became a talking point on Instagram. Not only that, he served them at pocket-friendly prices and even used the healthier brown bread and sourdough for the toast. Often touted as an aspirational food item, with food bloggers giving it cult status on social media, avocado toast is more than just a trendy food. It may look like it is made for the Parisian café but it actually makes for a simple and nutritious meal that helps you tide over a busy workday.
In fact, now that avocados are grown in the country in the southern states and Sikkim, the local source means you can afford them. The second myth is that you should not eat them everyday when the fact of the matter is that they are superfruits that are a powerhouse of 20 vitamins and minerals. In fact, an avocado on toast makes for a filling meal under 300 calories.
Avocado toast is a slice of toasted bread with mashed or sliced avocado on top. Sourdough bread is the best because it relies on wild yeast and lactic acid bacteria, the latter known to improve digestion. It offers several nutritional and health benefits:
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1. Healthy fats: Avocados are rich in monounsaturated fats, which are considered heart-healthy. These help maintain healthy cholesterol levels, reduce inflammation, and support brain health
2. Fibre: Both avocados and whole grain bread are sources of dietary fibre, which aids in digestion, promotes satiety, delays digestion and can help regulate blood sugar levels.
3. Vitamins and minerals: Avocados are packed with various essential vitamins and minerals, including vitamin K, vitamin C, vitamin E, vitamin B6, potassium and folate. These nutrients play crucial roles in maintaining overall health, supporting immune function and promoting healthy skin among others.
4. Antioxidants: Avocados contain antioxidants like lutein, zeaxanthin and various carotenoids that provide protection against oxidative stress and damage. These antioxidants are beneficial for eye health and may reduce the risk of certain chronic diseases.
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5. Phytochemicals: Avocados also contain phytochemicals, such as polyphenols and flavonoids, which have anti-inflammatory and anti-cancer properties.
6. Protein: Although avocados are not a significant source of protein, combining avocado toast with other plant-based protein sources like nuts, seeds, or beans can help increase the protein content of the dish.
7. Nutrient absorption: The healthy fats enhance the absorption of fat-soluble vitamins, optimising the body’s utilization of essential nutrients.
8. Digestion and gut health: The fibre content in avocado toast may help in aiding digestion and contribute to a balanced gut microbiome. Fibre acts as a prebiotic, providing fuel for beneficial gut bacteria.
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9. Satiety: The combination of healthy fats, fibre and protein in avocado toast help with satiety, preventing hunger pangs and potentially aiding in portion control and weight management.
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To enhance the nutritional value of avocado toast, you can add toppings like sliced tomatoes, sprouts, fresh herbs, or a sprinkle of seeds for extra nutrients and flavours. However, it is essential to consider the portion size and the overall balance of your meal within your dietary needs and goals.
– Vedika is a clinical dietician at Sir H.N. Reliance Foundation Hospital, Mumbai
