Avocado is a trendy fruit today. The reason for this is that it is an ideal food for weight loss. At the same time, avocado is one of the few fruits that contains … fats. And a lot! And yet, adding this miracle fruit to your diet can help you lose weight, lower cholesterol, normalize blood sugar, and many other health benefits.
Avocado is a multi-seeded berry native to Mexico. One medium fruit of this plant contains 322 calories, including 4 grams of protein and carbohydrates, and … 29 grams of fat This is 10 to 20 times more than you will find in any other plant product. Avocados can be considered the leader in fat content among all vegetables and fruits.
What's more, the researchers say it's these mono-unsaturated fats found in avocados that make it so special, earning its reputation as a health food leader. With its proven ability to lower cholesterol levels, suppress hunger and even reduce body fat, avocados are considered one of the few perfect weight loss foods. So, here are eight reasons to include this miracle fruit on your menu.
1. This is a way to reduce weight and cholesterol
In the past, nutritionists advised eating 1 apple a day. Now, researchers say that one avocado per day is what will actually make your body healthier by lowering your weight and blood cholesterol. This is confirmed by a study conducted by the Journal of the American Heart Health Association. The experiment consisted in the fact that 45 overweight people were put on diets of different cholesterol levels for five weeks. One diet contained 24% fat of the total calories, consisting mostly of saturated fat, and no avocado. The second diet had 34% fat of total calories, mostly from saturated fat, and also no avocado. The third group also received 34% of fatty foods, but some of them were replaced by 1 avocado per day.
As a result, after 5 weeks, low-density lipoprotein (LDL), or bad cholesterol, was lower in those who ate avocados than those who simply reduced the amount of fat in their diets.
Researchers have linked these findings to the monounsaturated fat content of avocados, which plays an important role in lowering cholesterol levels and is a factor in normalizing insulin secretion and successfully combating overweight and obesity. So rather add it to a salad, make a guacamole sauce, or just grab a spoon and start eating an avocado sprinkled with salt or spices.
2. Avocado Oil Fights Waist Fat
If you want to be successful in performing belly dancing, include avocado oil in your diet. Researchers say that avocado oil, which is rich in monounsaturated and oleic fatty acids, may help reduce abdominal fat. In addition, it reduces the risk of developing metabolic syndrome - this is the name of a combination of negative medical indicators associated with weight gain.
A recent study by the American Journal of Diabetes Care found that people who consumed 40 grams (approximately 3 tablespoons) of high oleic oil daily for four weeks lost approximately 1.6% more abdominal fat compared to those who took linseed or sunflower oil, which are relatively high in polyunsaturated fats.
One tablespoon of soft, slightly nutty avocado oil has about 120 calories and 10 grams of monounsaturated fat - almost identical to olive oil. But unlike olive oil, avocado oil has a very high smoke point, so you can use it to brown your meat without the risk of creating free radicals that can harm your health.
3. Avocado is a conduit of nutrients to your body
All weight loss diets include many vegetable dishes and salads made from raw fruits and vegetables. However, these low-calorie foods rich in vitamins and bulk and important nutrients will not do you much good if they do not contain fats - they help the body to absorb all the nutrients it needs.
And when it comes to fats, avocado oil is the undisputed leader in its properties. In one study, published in the American Journal of Molecular Theory of Nutrition and Nutritional Research, a group of participants ate salads that were seasoned with saturated, monounsaturated, and polyunsaturated fats. Participants in the experiment were tested for the absorption of fat-soluble carotenoids (compounds important in the fight against diseases associated with increased weight).
Result? Only 3 grams of monounsaturated fat is required to assimilate the maximum amount of carotenoids per meal, while saturated and polyunsaturated fats require about 20 grams to get the same effect. Therefore, dressing a regular vegetable salad with avocado oil, you bring your body the maximum benefit.
4. Avocado is a "radical" fighter
Every day there is a war going on inside our body. Free radicals attack mitochondria (cells) and this destroys our metabolism. What are free radicals? These are destructive rogue molecules that cause various chain reactions in the body, destroy cells and DNA molecules, causing all kinds of health problems.
The antioxidants found in fresh fruits and vegetables can neutralize some free radicals, but they cannot reach the mitochondria - the base camp for the free radical army. And this is a problem, when mitochondria do not work properly, it impairs metabolism, which leads to the accumulation of excess fat in the body.
The way out is to consume avocado. The researchers say that the lowest incidence of major modern diseases is in the population in the Mediterranean countries, where olive oil (similar in properties to avocado) is the basis of the diet. And it's not for nothing that avocado oil is called olive oil No. 2. So buy these green fruits more often: consuming them is good both for your metabolism and for protecting your cells from free radicals.
5. Avocado will provide the joy of hunger
Avocado is the main ingredient in guacamole sauce. This is a healthy sauce made from avocado, tomatoes, olive oil, onions, garlic, chili and spices. A healthy diet involves replacing the usual mayonnaise with this sauce. A spoonful of guacamole sauce added to an omelet, salad or a piece of meat enhances the satiety of the dish without increasing its calorie content.
A study published in the journal Molecular Theory of Nutrition and Nutritional Research reports that participants who ate half a fresh avocado experienced a 40% decrease in their desire to eat over the next hour. Two tablespoons of guacamole (60 calories total) can provide the same satiety effect because of the avocado in it.
6. Consumption of avocados leads to a healthy lifestyle
Do you know someone who always looks thinner, lighter and healthier than you? What is their secret? Not money or genes … Just regular consumption of avocados! The results of the survey, published in the same journal Molecular Theory of Nutrition and Nutritional Research, state that eating half the average avocado daily is highly correlated with an improvement in overall nutritional quality and reduces the risk of metabolic syndrome by 50%.
Surveys say that avocado lovers have a lower body mass index and waist, they also consume significantly more vegetables and fruits, plant fiber and vitamin K - substances that lead to weight loss. Eat avocados and get used to healthier foods, a more healthy lifestyle.
7. Avocado - a stabilizer for a sweet tooth
In addition to the healthiest vegetable fats, avocados contain about 20 types of vitamins, minerals and phytonutrients necessary for health and normalization of weight, including each fruit has 14 grams of plant fiber and 60 mcg (66% of the daily requirement for humans) vitamin K.
Let me remind you that vitamin K is a substance that helps regulate sugar levels, metabolism, and insulin sensitivity. A high intake of vitamin K reduces the risk of diabetes by 19%. Green leafy vegetables are an even richer source of vitamins, so it is good to include leafy lettuce, arugula, parsley, dill, spinach, etc. in avocado salads. Agree, this is the most delicious way to stabilize blood sugar levels.
8. Avocado is a calorie killer
A study published in the American Journal of Clinical Nutrition claims that consumption of avocados increases metabolism. In an experiment, the researchers compared the effects of two three-week diets, one high in palmitic acids (saturated fat) and one high in oleic acids (monounsaturated fat).
Results? Physical activity was 13.5% higher in those subjects who consumed oleic acids, and after a meal, this group had a 4.5% higher metabolism than those who received the saturated fat diet.
Takeaway: Swapping fried foods, baked goods, and oils for foods high in monounsaturated fats like fresh avocado or avocado oil gives you more energy that keeps your metabolism (i.e. fat burning) high even after you left the gym.
