Recently, it seems that every route to a healthy life runs through Instagram… and through avocado. We see it on gourmet toast, on green smoothies, on salads and on all kinds of “fit” recipes. The image is always the same: creamy, healthy and perfect. So much so that many people have grown accustomed to including it every morning in their routine, without asking whether it is truly the best fit for their goals.

This is what nutritionist Ángela Quintas asserts; in one of her social media videos she says she often encounters people who want to have an avocado for breakfast every day, and they ask whether they should. And when we talk about healthy eating, we tend to fall into a very common error: thinking that if something is good, the more we eat it, the better. But is that really the case with avocado?

 

Is it healthy to eat avocado every day?

Ángela Quintas, a nutritionist specialising in weight loss and author of several books on mindful eating, asserts that “the avocado, nutritionally, is a very beneficial fat for the body.” And indeed this fruit has earned its reputation as a superfood thanks to its content of monounsaturated fats, fibre, potassium, B vitamins and antioxidants.

Undoubtedly, its nutritional profile is excellent. All these nutrients help regulate cholesterol, improve cardiovascular health and create a sense of fullness that can be very advantageous if consumed appropriately. However, the expert also notes a caveat. And that is not its nutritional contribution itself, but that “for every avocado piece, it contributes around 200 kilocalories.”

 

Not if you’re trying to lose weight

There are no magical methods for weight loss: the key lies in creating a calorie deficit. In other words, consuming less energy than you burn. And although it might seem that a single food cannot make a difference, in reality it is the small daily excesses that most hinder progress.

In this regard, Ángela Quintas is clear: “if I want to lose weight or I have a weight problem, I cannot eat an avocado every day. Why? Because I would be exceeding the amount of fat I should be consuming.”

A whole avocado, even though it is healthy, can be adding around 200 extra kilocalories to our daily diet, roughly the equivalent of a snack. And if we do not compensate for those calories by reducing other fats or adjusting portions in other meals, we will end up making weight loss more difficult, even if we are eating healthy foods.

It isn’t about demonising avocado, but understanding that nutritional quality isn’t everything: the amount and the context also matter. That is why incorporating this type of food should be done thoughtfully, especially when the goal is to lose weight.

Healthy breakfasts that do help with weight loss

If you’re trying to lose weight, your breakfasts should ideally be filling, balanced and low in sugars and unnecessary fats. That doesn’t mean you can’t occasionally enjoy a slice of toast with avocado. But day to day, it’s better to opt for some of the following options that will start your day with energy without sabotaging your goal.

  • Plain yoghurt with fresh fruit and chia seeds. Plain yoghurt or low-fat Greek yoghurt provides protein and probiotics. Pair it with a fruit such as kiwi or blueberries, and a teaspoon of chia seeds to add fibre and natural fats.
  • Wholemeal toast with soft cheese and tomato. A classic but effective option. It provides complex carbohydrates, protein and a touch of lycopene, an antioxidant found in tomatoes. You can drizzle a little extra virgin olive oil, moderation in the rest of the day’s fat intake.
  • Porridge made with plant-based milk, cinnamon and apple. Oats are one of the most complete cereals. It is filling, high in fibre and has a low glycaemic index. The apple and cinnamon add a natural sweetness without needing to use sugar.
  • Hearty green smoothie. You can prepare a very complete drink with spinach, cucumber, half a banana, protein powder and yoghurt (or plant-based milk). It’s refreshing, easy on the stomach and perfect if you don’t have much appetite first thing.
  • Scrambled eggs with spinach and a slice of wholemeal bread. Eggs are rich in protein and healthy fats, and spinach provides fibre and iron. This breakfast is ideal if you’re looking for a very filling, low-calorie option. Ideally, cook it without oil or with only a minimal amount.

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