Avocado Or Banana, Which Is The Right Choice In The Morning?

Pisang dan Avokat (Photo: Freepik/EyeEm)

JAKARTA - Breakfast is the first meal time in the morning that should be high and healthy, but that doesn't mean it has to be high in calories. Nutritionists recommend that daily calorie intake be evenly distributed for some meal time.

According to nutritionist Rujuta Diwekar, skipping breakfast is not a good habit because it can make a person tend to eat more during the day or at night.

Reporting from the Times of India page, the best way to make a healthy breakfast is to add fruits. Fruits such as bananas and avocados can be eaten directly, used as bread toppings, or smoothies.

Both are popular choices to start the day with energy. But, which one is actually better?

1. Nutrition Content

According to USDA data, each 100 grams of avocado contains about 160 calories, 14.66 grams of total fat, 2.13 grams of saturated fat, no cholesterol, 7 milligrams of sodium, 8.53 grams of carbohydrates, 6.7 grams of fiber, 2 grams of protein, and 485 milligrams of potassium.

Meanwhile, in 100 grams of cooked bananas there are about 89 calories, 0.33 grams of total fat, without cholesterol, 1 milligrams of sodium, 22.8 grams of carbohydrates, 2.6 grams of fiber, 1.09 grams of protein, and 358 milligrams of potassium.

2. Energy and Nutrition

Alpukat is a fruit with a moderate energy density (about 1.7 kcal/gram). About 80% of the content consists of water and fiber, making it low in sugar compared to other fruits. Healthy fat-rich avocados (unsaturated fats and doubles), fiber, vitamins E, K, magnesium, and potassium. Healthy fats and vitamin E, C in avocados help menutriate the skin, maintain moisture, and stimulate collagen production for healthier skin.

The potassium content is even higher than bananas, which helps keep blood pressure stable. In addition, vitamins E, K, C, and B6 also support brain health and endurance.

Bananas are rich in natural sugars such as glucose, fructose, and sucrose which provide fast energy. Potassium content, vitamin B6, and fiber make bananas suitable for consumption in the morning or before exercising.

Pisang also has a low to moderate glycemic index, and contains magnesium, calcium, and various important vitamins that make it a source of dense energy for nutrients.

3. Manage Weight

Several studies have shown that avocado is more filling because it contains healthy fats and high fiber. Meanwhile, bananas are digested more quickly, so they are suitable for consumption before exercising or when they need fast snacks.

4. Health Implementation

Both are good for the digestive system because they are both rich in fiber. Bananas, especially those that are not yet ripe, contain resistant bags that help maintain the balance of good bacteria in the intestines. Meanwhile, avocados with their soft texture increase healthy fat intake which helps absorb nutrients from other foods.

So, Which One Is Better?

If you need a fast energy boost in the morning or will you exercise, bananas are the right choice. But if you want to feel full longer and get healthy fat intake for your heart, avocado can be the first choice.

For the best results, you can combine the two. For example, apply the impact avocado on the roast bread, then add banana slices and sprinkled Chia seeds. Be a balanced breakfast that saturates and energizes. You can also make smoothies from a mixture of avocado, bananas, yogurt, oil, and a little honey.

This drink is rich in nutrients, filling, and suitable to accompany a busy morning.

The combination of avocados and bananas provides an important body of vitamins, minerals, and antioxidants that support muscle recovery and brain function. Suitable for students, workers, and sports lovers because it provides a balance between fast carbohydrates and healthy fats. This provides long-lasting energy and focus throughout the day.