Khaberni - There is no doubt that breakfast should be rich and healthy, but this does not necessarily mean that it should be high in calories, as it is advised to distribute daily calories evenly across different meals.
According to nutrition expert Roguta Dewickar, skipping breakfast is not a healthy practice, as it often leads to consuming more calories later in the day.
However, the best way to have a healthy breakfast is to add lots of fruit to it, as fruits like bananas and avocados are versatile, as they can be consumed in various forms, according to what has been published by the Times of India
But which one is the better choice?
The nutritional value of avocado
Every 100 grams of avocado contains: 160 calories, 14.66 grams of total fat, 2.13 grams of saturated fat, 0 milligrams of cholesterol, 7 milligrams of sodium, 8.53 grams of carbohydrates, 6.7 grams of dietary fiber, 2 grams of protein, and 485 milligrams of potassium, according to data from the USDA (United States Department of Agriculture).
The nutritional value of banana
Meanwhile, every 100 grams of ripe banana contains: 89 calories, 0.33 grams of total fat, 0 milligrams of cholesterol, 1 milligram of sodium, 22.80 grams of total carbohydrates, 2.60 grams of dietary fiber, 1.09 grams of protein, and 358 milligrams of potassium, according to the USDA
It is also rich in vitamin B6 which helps in the production of serotonin, supporting mood, sleep, and cognitive functions.
Energy and Nutrition
Moreover, avocado is a medium energy-density fruit, containing about 1.7 calories per gram, and consists of about 80% water and dietary fiber, which reduces its sugar content compared to other fruits, according to several scientific studies.
It also contains good amounts of monounsaturated and polyunsaturated fats, dietary fiber, vitamins E and K, magnesium, and potassium, with less consumption of added sugars. Vitamins E and C and the healthy fats nourish the skin cells, reduce dryness, and enhance collagen production, giving it a natural radiance. Avocado also contains more potassium than bananas, which helps maintain blood pressure balance, along with vitamins E, K, C, and B6, which enhance skin radiance, brain health, and immunity.
On the other hand, banana is rich in natural sugars (glucose, fructose, and sucrose), providing a quick energy boost. It is rich in potassium, vitamin B6, and fiber, making it ideal for morning meals when the body needs immediate energy.
It also has a low to medium glycemic index, and is rich in magnesium, calcium, and vitamins, making it a comprehensive source of energy-producing nutrients.
Weight Management
Studies have shown that avocado keeps you satiated for a longer period thanks to its healthy fats and fiber. Meanwhile, banana is digested more quickly, making it an ideal option before exercising or when needing a quick, light meal.
Digestive Health
Both contain a suitable amount of fiber, but banana is distinguished by the presence of resistant starch (especially when slightly unripe), which supports gut health... Meanwhile, avocado adds a creamy texture and healthy fats that improve the absorption of nutrients from other foods.
Which is better?
If you are looking for a quick energy boost or planning to exercise in the morning, banana is the better choice. However, for those seeking prolonged satiety, balanced energy, and heart-healthy fats, avocado is more suitable.
For the best results, you can combine the two by spreading mashed avocado on toasted bread and topping it with banana slices and chia seeds, for a balanced and energizing breakfast.
You can also blend them in a smoothie with yogurt, oats, and a dash of honey, to get a creamy, nutrient-rich drink provides lasting energy and maintains satiety for a longer period.
This healthy mix nourishes the body with vitamins, minerals, and essential antioxidants, supporting muscle recovery, brain function, and providing the perfect balance between quick carbohydrates and healthy fats. It also helps stabilize blood sugar levels, maintain focus, and supports the health of the digestive system, heart, and blood vessels, making it an ideal, delicious, and practical choice for the morning.
