Apple versus Avocado: Which is healthier for breakfast

Breakfast, as the first meal of the day, should be rich and healthy. It is always said to have breakfast like a king, and even experts feel that skipping breakfast is not a healthy practice. As per nutritionist Rujuta Diwekar, skipping breakfast is not a healthy practice. It often leads to consuming more calories later in the day. And the best way to have a healthy breakfast is by adding a lot of fruits to it. Fruits like apples and avocados are often considered to be a rich source of nutrients and make for an ideal choice for breakfast. This piece of information explores the nutritional value and benefits of these two fruits and which one makes for a healthier breakfast choice.

According to the USDA data, a medium-sized apple, which is around 182 gms, offer around 94 calories, 25.1 g carbs, 18.9 g total sugars, 4.37 g dietary fiber, 0.473 g protein, 4.6 mg vitamin C, and 107 mg potassium.

Apple is a rich source of nutrients and having an apple a day can help lead to a healthier tomorrow. According to a study titled Apple phytochemicals and their health benefits, it is a rich source of phytochemicals, and epidemiological studies have linked the consumption of apples with reduced risk of some cancers, cardiovascular disease, asthma, and diabetes. In the laboratory, apples have been found to have very strong antioxidant activity, inhibit cancer cell proliferation, decrease lipid oxidation, and lower cholesterol. Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants. Their natural polyphenols support heart health by reducing bad cholesterol and regulating blood pressure. It is also referred to as a low calorie snack, that aids digestion, provides antioxidants like quercetin, and may help reduce risk of chronic diseases.

As far as avocado is concerned, per 100 gms of avocado offers 160 calories, 8.53 g carbs, 0.66 g total sugars, 6.7 g dietary fiber, 2 g protein, 10 mg vitamin C, and 485 mg potassium.

As per a study, avocados are a medium energy-dense fruit, with about 1.7 kcal/g, and contain approximately 80% water and dietary fiber, contributing to their lower sugar content compared to other fruits. They have good amounts of total fat, monounsaturated and polyunsaturated fats, dietary fiber, vitamins E, K, magnesium, and potassium, with a lower intake of added sugars. Another study titled A Comprehensive Review of Hass Avocado Clinical Trials, Observational Studies, and Biological Mechanisms states that avocados help reduce cardiovascular disease risk by lowering non-HDL cholesterol, triglycerides, LDL oxidation, and small atherogenic LDL particles. They are also a good source of micronutrients and polyphenols, and are very low in sodium and available carbohydrates supporting secondary health and wellness benefits.

As per experts, both the fruits have their own set of benefits. If you are someone who is concerned over weight management and heart health, then avocado is a better option, because of healthy fats and satiety. And for those, looking for a low-calorie and vitamin-C snack option, apples are an ideal deal. Take a look at smart ways of adding these fruits in your daily diet.

Apple Cinnamon Oatmeal Bake: To make this, simply mix chopped apples, oats, cinnamon, milk, and a touch of honey, then bake and enjoy for a filling breakfast or snack.
Apple and Carrot Salad: Grate apples and carrots, toss with lemon juice, a pinch of salt, and some yogurt or olive oil. This fresh salad is very refreshing and healthy.
Baked Apple Dessert: Take core apples, stuff with nuts, raisins, and a sprinkle of cinnamon, then bake until soft. This makes for a natural, sweet dessert without refined sugar.

Avocado Toast: Mash avocado with a pinch of salt, pepper, and lemon juice, then spread on whole-grain bread. Top with cherry tomatoes, radish, or a poached egg for extra flavor.
Guacamole: Mix mashed avocado with chopped onions, tomatoes, coriander, lime juice, and a dash of chili. Perfect as a dip with chips or a spread for sandwiches.
Avocado Smoothie: Blend avocado with milk, a banana, and a little honey. Creamy, filling, and packed with healthy fats.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.