I LOVE AVOCADO!!

Avocado is helemaal een hype en terecht! Wie heeft er nog niet gehoord van The Avocado Show in Amsterdam of is er zelfs al geweest? Een restaurant waar het allemaal draait om avocado’s: avocado als burger, roos, sushi bowl en meer! Ge-wel-dig! Je kunt het nog niet zo gek bedenken wat je er allemaal mee kunt doen. Daarom nu wat meer informatie over de avocado. Waarom is het gezond? Op welke manieren kun je een avocado eten? En kun je er ook teveel van eten?

Avocado is gezond
Ten eerste valt de avocado onder de categorie fruit. Tussen het andere fruit is de avocado qua voedingswaarde uniek: laag in suikers, hoog in voedingsvezels en vetten. De vetten bestaan voornamelijk uit onverzadigde vetten, deze bevorderen een gezond cholesterolgehalte in het bloed. Dit effect is gebleken uit verschillende wetenschappelijke onderzoeken waarbij ze de avocado hebben vervangen of hebben toegevoegd aan de voeding. Hiermee draagt het bij aan de gezondheid van hart en bloedvaten. Verder past avocado, en overigens ook andere gezonde vetten, in de voeding om gewicht te verliezen.

Avocado’s bevatten veel antioxidanten, namelijk vitamine C en E. Ook bevat het veel vitamine K, bepaalde B-vitamines en wat vitamine A. Naast vitamines bevat het ook veel soorten mineralen, zoals koper, kalium, magnesium, ijzer, fosfor, mangaan en zink. De vetten in de avocado verbeteren ook de opname van zijn eigen vet-oplosbare vitamines en die van andere soorten groente of fruit die laag in vet zijn. Verder bevat het bioactieve stoffen. Dit zijn stoffen die een gezondheid bevorderend effect hebben. Bepaalde carotenoïden die voorkomen in avocado zou goed zijn voor het gezichtsvermogen en kan bijdragen aan een gezonde huid. In de onderzoeken wordt gesuggereerd dat avocado ook bijdraagt aan andere aspecten bij gezond ouder worden.

Hoe eet je een avocado?
Hierbij wat tips voor de beginnende eter:

– Zorg ervoor dat je een avocado hebt waarvan de schil bruin is en deze een klein beetje kan indrukken. Vergelijk dit met een banaan. Wanneer je hem niet in kan drukken (meestal is hij dan ook nog een beetje groen), is hij nog niet rijp. Wanneer je hem goed in kan drukken weet je dat hij overrijp is.
– Een avocado kun je doormidden snijden en uitlepelen. Wist je dat je ook heel gemakkelijk de schil eraf kan trekken als hij rijp is? Hierdoor blijft de avocado mooi heel. Dit gaat het makkelijkst wanneer je de avocado door vieren snijdt. Vervolgens kun je hier reepjes of blokjes uit snijden of prakken.

Je kunt de avocado gewoon (zonder met iets erbij) uitlepelen met een beetje peper. Avocado wordt verder veel op brood, crackers of in salades gegeten. Ook kun je er guacamole van maken. Dit gebruik je als dipsaus of als spread. Je kunt het ook prakken en door de pasta doen voor een romige smaak. Met andere soorten fruit of groente kun je er een smoothie mee maken, gebruiken als topping op een (zelfgemaakte) pizza of als ingrediënt in ijs! Tegenwoordig wordt er ook olie van gemaakt en sinds kort heeft Becel een nieuw product op de markt gebracht waarin avocado is verwerkt, namelijk Becel met avocado-olie en limoenolie. Avocado is voor 15% hierin verwerkt. Qua voedingswaarde komt het zo goed als overeen met margarine. Het bevat iets minder vitamine E dan margarine, maar met normale voeding kun je je ADH van vitamine E wel behalen.

Too much avocado?
Een avocado van normale grootte (180 gram) staat gelijk aan 360 kcal. Een kleine avocado (110 gram) bevat 220 kcal. Kortom, gezond maar energierijk! Dit is te danken aan de vetten, deze leveren veel calorieën. Dus hoeveel zou je hiervan moeten eten? Dit hangt natuurlijk af van hoeveel je lichaam qua energiebehoefte nodig heeft en hoe je de rest van de dag eet. Avocado past in ieder geval in de voeding als je op gewicht wil blijven, maar ook als je wil afvallen (en natuurlijk ook aankomen). Variatie in de voeding is erg belangrijk om alle juiste voedingsstoffen binnen te krijgen, daarom zou ik het houden bij 1 avocado per dag en andere gezonde vetten uit een andere bron halen. Maar mocht je langs The Avocado Show komen, houd je dan vooral niet in! Houd erbij afvallen dus wel rekening mee dat ze energierijk zijn.

Wetenschappelijke onderzoeken:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
https://www.ncbi.nlm.nih.gov/pubmed/26892133
https://www.ncbi.nlm.nih.gov/pubmed/25567051

Posted by tahneevanlaere

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