Smashed avocado is a popular breakfast and most people would class it as healthy due to the type of natural fats found in the avocado.
This website is in no way affiliated with Slimming World, Weight Watchers, Noom or any other weight loss plan and no contributors have been trained by them or worked for them. It is the reader’s responsibility to check syn values, points and allowances themselves on the appropriate website or app as those given are approximate.
Health benefits of avocado
Avocado is believed to be very good for you and has a number of health benefits. It is favoured by those on the Keto diet and many other diets encourage enjoying it too. Here are some of the health benefits it has.
1/5 of an avocado contains 64 calories, 6 grams of fat and 3.4 grams of carbohydrate.
Avocados are a great source of vitamins C, K, E and B6 as well as a number of minerals.
Due to the fats in avocado, it allegedly slows down the breakdown of carbohydrates making it great on a diet. In my eyes, things like this mean the avocado syns on Slimming World are reasonable.
Avocado is believed to help maintain healthy cholesterol levels.
Prevention of vision problems such as macular degeneration due to avocado’s monounsaturated fatty acids which support the absorption of beta-carotene.
The amount of vitamin K in half an avocado is 25% of the amount you need in a day. Vitamin K is essential for bone health and increases calcium absorption.
The folate in avocadoes is important for a healthy pregnancy and reduces the risk of miscarriage and neural tube defects.
Also helped by the folate is depression. Folate prevents the build-up of homocysteine which can interfere with the production of serotonin and other hormones which regulate your mood, sleep and appetite. I do wonder if increasing folate could stop me comfort eating? I do hope so!
How to tell if avocado is ready to eat
Whilst some people would tell you it is all about colour this is not strictly true. Darker avocadoes tend to be more likely to be ready to eat but as the colour of them varies a lot the best way to tell is by the feel of the fruit.
If an avocado is slightly soft to the touch but not mushy then it is perfect. If you have a few that are starting to ripen and you want to slow down the ripening process then pop them in the fridge. They will still ripen in there but much more slowly.
If you are looking to make guacamole you will need avocado that is very ripe whereas smoothies or salads can be made with them when they are only just ripe.
Can you freeze avocado?
Yes, you certainly can but when it is defrosted it is really only best for smoothies or guacamole.
The best way to freeze an avocado is to prepare it as normal and then place in a freezer bag. Remove all the air, or as much as possible from the bag then pop straight in the freezer.
For best use of the avocado use the frozen fruit within a month. Adding a few chunks of frozen avocado to smoothies is a great way to add many nutrients to your smoothie and also a creamy texture.
How many syns in avocado? Why Slimming World syn avocados
Avocado syns are in my eyes a little unfair on Slimming World but read on for more information about them.
I have shared the syns for this recipe and all the avocado syns you need to know so you can enjoy it even if you follow Slimming World and wish to count the avocado.
Slimming World asks you to syn avocado on the plan, this is something which causes a lot of controversies as they are also described as healthy by many diets.
Avocados, compared to other fruits, are not low in calories and a medium avocado has around 250 calories and 23g of fat. That said these are often referred to as healthy fats. They are a good source of dietary fibre, like many fruits and vegetables, and a lot of research suggests they help you to stay feeling full for longer.
Avocados are high in a variety of vitamins and minerals so are very much a superfood when it comes to a concentrated source of vitamins and minerals. This doesn’t stop Slimming World from asking you to syn them, unfortunately.
A whole avocado either fresh or pureed is 14 syns. If instead, you prefer to work out the syns based on weight, or are not having a full avocado then 100g of avocado is 9.5 syns.
Other articles you may like
If you fancy avocado in a salad you could save syns by making your own salad dressings, check out my salad dressing recipes.
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A tasty smashed avocado recipe perfect for vegans or anyone who wants a unique breakfast idea.
Toast a slice of sourdough. Smash the avocado with a fork and a splash of rapeseed oil (optional) and a dash of white wine vinegar. Serve on the toast and decorate with the remaining ingredients. Add a drizzle of olive oil if required.
Keywords: avocado, vegan, breakfast
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