Foto: Nadine Primeau on Unsplash / Unsplash
Every July 31, the National Avocado Day, the perfect pretext to talk about one of the greatest nutritional treasures that nature has given us. By now we all know that avocados are one of the most valued superfoods today, they are associated with numerous health benefits. One of the most relevant is its properties to control obesity and promote weight loss.
At some point there was a certain negative belief about the consumption of avocados and body weight, the main reason was their caloric intake and fat content. However, it is simply a myth as avocado is one of the best dietary additions to control body weight. For more context: each avocado has 322 calories and 29.5 grams of fat, that’s 10 to 20 times more than you might find in any other item in the produce aisle. So, it’s safe to say that avocado could be considered more of a fat than a fruit and best of all, it’s all about monounsaturated fat, simply the best for your health.
So avocado, with its proven ability to lower cholesterol, quell hunger, control blood glucose, and even reduce belly fat, is possibly one of the few. foods that are perfect for fighting obesity. Find out which are the most relevant reasons.
1. Science has shown that 1 avocado reduces belly fat
Swapping cooking oils for varieties like avocado oil, which is rich in monounsaturated and oleic fatty acids, has been found to can reduce abdominal fat. This in turn is not only an “aesthetic” benefit, it is a great ally to improve health since lowers the risk of metabolic syndrome, It is a concept that refers to a combination of negative health markers associated with body weight and that leads to chronic diseases. A study led by Penn State found that people who used 40 grams (about 3 tablespoons) of high oleic acid oils daily for four weeks reduced their abdominal fat by 1.6% compared to those who consumed a flax / safflower oil blend, which is comparatively high in polyunsaturated fat. Complementary to this there is a interesting reference from Diabetes Care magazine, which found significant insights: a diet rich in monounsaturated fats can prevent the distribution of body fat around the abdomen by downregulating the expression of certain fat genes.
2. They are great appetite suppressants
An exquisite spoonful of avocado can simply be one of the most effective appetite suppressants known to manOf course the same thing happens with avocado. In a study published in Nutrition Journal, participants who ate half a fresh avocado with lunch reported a 40% decrease in desire to eat during subsequent hours. Guacamole is specifically recommended, which in just a two-tablespoon serving provides 60 calories and is the best ally to control appetite and eat more cautiously.
3. They improve the overall quality of the diet
One of the best kept secrets of healthy people and that they enjoy a healthy weight It’s eating avocado every day! According to the National Health and Nutrition Examination Survey (NHANES), a program created by the Centers for Disease Control and Prevention (CDC): eating half a medium-sized avocado on a daily basis is highly correlated with better quality of diet in general and a 50% reduction in the risk of metabolic syndrome. In such a way that people who consume avocado in their daily diet not only reported a lower body mass index and smaller waist circumferenceThey also consumed significantly more fruits and vegetables, fiber, and vitamin K, nutrients associated with weight loss. It is a fact eating avocado not only benefits weight and health, it leads to a better diet, wonderful!
4. Avocado improves the absorption of nutrients
It’s no secret to say that eating low-calorie vegetables rich in vitamins, fiber, antioxidants, and packed with nutrients is an important measure that can significantly shrink your waistline. They are the best friend of anyone who wants to lose weight and fight obesity. However, expert nutritionists agree that you won’t get much out of that big salad if you don’t add a little fat. And when it comes to fats, the ones found in avocados are the best. There is an interesting study published in Molecular Nutrition & Food Research, the researchers fed participants salads topped with g-based dressings.saturated, monounsaturated and polyunsaturated rasas, and their blood was tested for absorption of fat-soluble carotenoids, disease-fighting compounds associated with better weight and fat. The result? Vegetables topped with monounsaturated fats required the least amount, just 3 grams, to obtain the highest absorption of carotenoidswhile the saturated fat and polyunsaturated fat dressings required higher amounts of fat (20 grams) to obtain the same benefit.
5. Avocado reduces ‘bad’ cholesterol levels
Avocados came to compete with apples, science has proven that an avocado a day can really keep the doctor at bay and especially LDL cholesterol levels. A study published in the Journal of the American Heart Association involved 45 overweight people who followed three different diets to lower cholesterol for five weeks. The types of diet were as follows: one diet was lower in fat, with 24% of the total calories coming mainly from saturated fat and did not include avocado. A second avocado-free diet was more moderate in fat, with 34% of total calories coming from mostly saturated fat. The third diet was moderate in fat, 34%, but replaced some of the saturated fat with one whole Haas avocado per day. The result? Low-density lipoprotein (LDL), the “bad” cholesterol, was 13.5 mg / dL lower among the avocado dieters than the low-fat group, enough to significantly reduce the risk of heart disease. The researchers attribute the results to the avocado’s monounsaturated fat content, which may play an important role in lowering high cholesterol – a factor in insulin resistance, excess weight, and obesity.
6. Antioxidants in avocado neutralize free radicals and accelerate metabolism
You are probably not so clear about it, but free radicals are not only responsible for oxidative damage and a long list of chronic diseases: they sabotage the metabolism. Free radicals are destructive oxygen molecules, natural by-products of metabolism, that trigger various reactions in the body that destroy cells and DNA, causing all kinds of health problems and one of the main ones is obesity. Fortunately, the antioxidants in fresh fruits and vegetables can help neutralize some free radicals, but they cannot reach the mitochondria and that is a problem; When the mitochondria are not working properly, the metabolism works less efficiently. The solution? Eat avocados every day.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.