Instead of contemplating the negative impact you will incur on your wallet when you pay extra cash for guac at Chipotle or any other restaurant, think of the positive effect of avocado on your body and your weight loss journey. Studies have shown that avocado helps your body burn fat for fuel; you can consider it as “nature’s keto” starter.
The number of calories in your avocado might concern your health, but studies have shown that avocados help keep you fuller for a long time which will eventually help you lose weight. According to this research, the benefits of losing weight go beyond feeling full.
Eating avocado at lunchtime will prevent you from feeling hungry for up to five hours, as per a nutritionist who headed this research on the benefits of this uncommon fruit – they are in the category of fruits, not vegetables.
Are Avocados Healthy?
The whole story of why avocados are good for you has yet to be told, although they have an adverse perception as they are known to have a high content of calories.
With roughly one-third of your daily recommendation or about 21 grams, these fruits are also high in fat. A common misconception is that since avocado is high in fat, it will make you fat – it is not true.
Ask every dieter, and they will tell you that avocado is their best friend! There are several popular diets nowadays – Paleo, Atkins, Zone, Keto – they do not see eye to eye on what to eat, but when it comes to promoting weight loss, they all advise eating avocados for faster results.
Avocado at Lunch Every Day Can Aid in Weight Loss
According to a study published on Nutrients, it has shown that when you eat an avocado, it will keep you satisfied for six hours afterwards.
After comparing an avocado meal and a control meal, a high concentration of hormones that suppressed appetite for six hours was found in the blood of those who had consumed the avocado meal.
The ideal ratio of fat and fibre in the whole fruit was credited by scientists as the cause of this appetite suppression.
A nutritionist and registered dietitian, Lori Meyer, has written about the outstanding benefits of eating avocados. She notes that after eating an avocado, your appetite will be suppressed for at least five hours.
According to the study’s findings, eating avocados causes people to eat less overall and consume fewer calories at lunch, which leads to weight loss.
According to the research, Meyer explains that it proved that in addition to the monounsaturated fat in the avocado and its ability to make you feel full, it has another content called mannoheptulose.
It is a sugar in avocados that helps your body use insulin, lowering your body’s resistance to insulin. Therefore, avocado encourages your body to burn more fat as it is the ideal combination of fat, fibre, and a plant-based carb.
This organic process, where the body burns excess fats, helps the body not to accumulate more fat. On a ketogenic diet, you must consume a significant amount of fat for the body to enter ketosis, where it burns fat for energy rather than storing it.
For this reason, avocados are known as “nature’s keto,” as the body switches into a fat-burning mode when eating them.
You will subsequently lose weight as a result. One of Meyer’s recommendations is to eat an avocado around lunchtime, so you will only get the temptation to snack as you will feel full at dinner.
She further suggests snacking on an avocado if you are a full-time snacker. See her video down below.
Does Consuming Avocados Promote Weight Loss?
In a review research study, investigators compared avocado consumption to weight and body composition alterations over time in adult subjects. Two groups of 56-year-old participants were examined in the long-term research investigation.
Avocados were consumed by one group but not by the other. A food frequency questionnaire was used to self-report avocado consumption. It was reported, however, that those who gained less weight and stayed leaner over time were the frequent avocado consumers compared to those who did not consume the avocados regularly.
The study’s findings concluded that avocados comprise biologically active compounds and nutrients that can assist one from developing overweight-related issues or even obesity. The study concluded that continual consumption of avocados may help bring down substantive weight gain in adults.
It is even more amazing as it is shown that an adult is likely to gain 1 to 2 pounds in a year, and in a decade, one might gain about 10-20 pounds. In the eleventh year of the study period, it was observed that the only group with a constant weight were the avocado eaters.
The Beneficial Health Effects of Avocados
1. It’s an Excellent Source of Nutrients.
Many of the essential nutrients lacking in contemporary diets are abundant in avocados.
A 7-ounce equivalent of 201-gram avocado has the following nutritional analysis according to three trusted sources:
28% of the DV for vitamin E30 grams of fat
The DV content for copper is at 42%
17 grams of carbs
The DV content for manganese is at 12%
22% of the daily value (DV) for vitamin C
22 calories
35% of the DV for vitamin K
DV for riboflavin (B2) is 20%.
The DV content for magnesium is at 14%
B5 pantothenic acid: 56% of the daily value
DV for pyridoxine (B6) is 30%.
B3 vitamin niacin: 22% of the DV
4 grams of protein
The DV content for folate is at 41%
14 grams of fibre
The DV content for potassium is at 21%
Avocados are nutrient-dense fruits with many minerals and vitamins and are an excellent source of healthy fibre and fats, as indicated above.
According to 4 trusted sources, magnesium, vitamin E, folate, B6 and vitamin C are nutrients often lacking in many people’s diets but are available in abundance in avocados.
For instance, 10% of the DV for potassium is present in half of an avocado.
The Health and Human Services Department of the United States classifies potassium as a “nutrient of public health concern”. According to a trusted source, Americans typically need to consume more of this mineral.
According to a trusted source, a little over three per cent of U.S. adults, in a research investigation with data on 4,730 adults, found that their average daily potassium intake exceeded the suggested daily intake of 4,700 mg.
Two sources suggest that numerous vital bodily processes require potassium, such as controlling blood pressure and operating the nervous system. You can help protect your body against diseases like stroke and hypertension by ensuring daily potassium intake.
According to a source, vitamins E, C, and B6 are crucial nutrients avocados provide for your immune system health.
B6, a nutrient that helps reduce swellings and prevent damage caused by oxidants, can be found in half of the fruit, which meets 15% of your daily requirements. You are at risk of contracting diseases easily if your B6 intake is inadequate and impacts your immune function negatively.
Even in the United States and Canada, mild B6 deficiency might be uncommon, but insufficient or slightly deficient levels are more frequent.
Avocados are rich in nutrients that are vital for good health, so regularly eating them may help elevate the standard of your diet.
Avocados are a great source of magnesium, vitamin E, good fats, folate, fibre, potassium, vitamin C, and vitamin B6, among many other nutrients.
You can improve the quality of your overall diet by taking them regularly.
2. Positive Effects on Gut Health
Naturally, avocados contain a lot of fibre. Each avocado contains about 14 grams of fibre which are very high.
Getting enough fibre in your diet is essential to keep your digestive system in check. Fibre encourages the growth of good bacteria, which are needed during digestion.
A study was carried out for 163 adults believed to have been overweight. It was found that men who had an intake of 175 grams of avocado daily and 140 grams for women for 12 weeks had an increased diversification of bacteria. It was also noted that there was a reduced concentration of bile acids than that of another control group.
Increased levels of bile acid cause intestinal inflammation. According to a trusted source, these concentrated bile acid levels are linked to the development of microbes linked to harmful health outcomes like colon cancer.
In addition, the bacteria Lachnospira, Alistipes and Faecalibacterium generate fatty acids with a short chain, one of which is butyrate, which was noted to be more prevalent in the avocado group.
SFCAs support colonic cell growth and defend against inflammatory bowel disease and colorectal cancer.
Even though these findings are positive, it’s important to remember that the Hass Avocado Board funded this study, which might have influenced the findings.
Remember that fruits, vegetables, seeds and nuts are essential for the health of your gut as they contain fibres, which are necessary for your overall body health. Eating them regularly and not just avocados is the most important factor in supporting your digestive system.
The essential requirement for a healthy digestive system is fibre which is richly found in avocados. According to some evidence, consuming avocados increases bacterial diversity and decreases faecal bile acid concentration, which may improve gut health.
3. Reduced Risk Factors for Heart Disease May Help
Avocados and other nutrient-rich foods may help prevent heart disease.
Avocados have fibre, vitamins, good cholesterol levels, and minerals, contributing to a healthy heart and circulatory system.
An avocado-rich diet has always been said to help prevent the onset of heart disease, as it helps improve heart disease risk factors, as study findings suggest.
According to a source, the Hass Avocado Board funded numerous studies on the effects of avocados on heart health. Some experts assert that although industry participation in this research does not necessarily invalidate the researchers’ conclusions, it may bias findings.
Avocado consumption can significantly raise HDL cholesterol, a type frequently linked to atherosclerosis, also known as plaque buildup along the artery walls. The amount of oxidised LDL cholesterol can also be reduced similarly according to two trusted sources.
According to a source, to regulate blood pressure, it is essential to maintain the high magnesium and potassium content of avocados in your body. Preventing heart disease will require you to maintain healthy blood pressure levels.
Avocado consumption can significantly raise HDL cholesterol, a type frequently linked to atherosclerosis, also known as plaque buildup along the artery walls. The amount of oxidised LDL cholesterol can also be reduced similarly.
4. Antioxidant and Anti-inflammatory Compounds
Avocados contains biologically active compounds such as carotenoids, phenolic compounds, vitamin C and E, and healthy fats, vitamins, fibre and minerals.
These biologically active substances have been found to have activities such as neuroprotective, cardioprotective and significant antioxidants.
For instance, α-Carotene, β-Carotene and lutein, carotenoids found in avocados, have strong antioxidant effects. These carotenoids give protection against damage caused by oxidants, which is frequently linked to the development of many chronic diseases.
Regularly eating avocados will help increase the body’s defence against antioxidants since their levels are very high.
According to a source, a group of 45 people were subjected to a small study, and it was found that there was an increase in carotenoid lutein in the individuals who were eating avocado daily in comparison to their counterparts who took a typical Western meal without taking an avocado alongside.
In addition, improved health of the heart, better cognitive function and other benefits have been associated with carotenoids and vitamin C found in avocados as well as having a greater dietary intake and a level of the oxidants in the blood high according to 5 different sources.
Summary
inflammatory-reducing substances like vitamin C, carotenoid lutein and vitamin E are abundant in avocados.
5. Possibility of Promoting a Healthy Body Weight
Many factors affect body weight; however, following a well-balanced and nutritious diet is the most important to help you achieve and maintain healthy body weight. It is critical to your body as it helps prevent diseases.
Avocados are packed with nutrients even thorough they have high contents of calories. These nutrients help promote satiety due to the high contents of healthy fats and high fibre.
According to this research, a dietary pattern is independent of participants’ calorie and macronutrient intake. It is the most important predictor of body weight.
Weight loss, decreased abdominal fat, and improved satiety have been associated with regular avocado intake, according to several studies.
In as much as this is not meant to discredit any study results, Hass Avocado Board funds the majority of these studies investigating weight loss as a positive effect of the consumption of an avocado.
The study’s outcomes may be influenced by this funding from the food industry.
Nevertheless, more satiety promotes weight loss, probably due to eating fibre-rich foods.
Eating more high-fibre foods like avocados promotes weight loss or maintains your body weight.
A diet extensively rich in fibre is always recommended to maintain your body weight. Studies have shown that eating avocado is the way to go for reducing fat in the belly, enhancing weight loss, and improving satiety. The Hass Avocado Board funds many of these studies and hence may influence these studies.
6. A Wise Decision for Pregnancy and Nursing
When one is pregnant:
The amount of folate needed rises from 400 to 600 g.
2,600 mg of potassium must be increased to 2,900 mg.
The body needs 85 mg of vitamin C instead of 75.
During pregnancy, your needs for folate significantly increase. Sadly there has been an increased risk of pregnancy worldwide as many pregnant people do not consume enough folate, according to a trusted source.
According to a source, a pregnant woman should take at least 600 μg of folate daily. Eating an avocado daily will give you 27% of the recommended folate.
During pregnancy and breastfeeding, B6, potassium and vitamin C are required in high content. Eating your avocados will help you reach the recommended nutrient intake levels faster.
During pregnancy, there is a high chance that constipation will occur. Avocados’ high fibre content will aid in preventing constipation, per a trusted source.
Summary
The need for more nutrients arises when one is either pregnant or when you are breastfeeding. Eating avocados is the most innovative way to get specific vitamins like potassium, vitamin B6, vitamin C and folate during this period.
Delicious and Flexible Ingredient
Aside from being very healthy, avocados can also be used to make both sweet and savoury dishes. They are, therefore, a wise ingredient to keep on hand.
Down below are some suggestions on how you can add more avocados to your diet:
Use avocado and Greek yoghurt in your salmon, chicken, tuna, and egg salads instead of mayo.
Use ingredients like avocados, lime, cilantro, and onions to make good guacamole.
Add a tomato and avocado salad to the top of the chicken breasts.
Blend smoothies with avocado chunks that are frozen.
Add sliced avocado to soups and chilli as a garnish.
Avocado can be added to salads and grain bowls.
Make an avocado chocolate mousse without dairy.
For a crunchy treat, bread avocados and bake them.
For a filling breakfast, combine eggs and berries with half an avocado.
Serve a toast or a sweet potato roasted on one side on mashed avocado.
Avocados can be stuffed with bean or chicken salad.
Consider using avocados in tacos and burritos.
Blend avocados and your preferred seasonings to make a straightforward creamy dressing.
Sliced avocado can be added to your favourite burger.
Enjoy an avocado half straight from the rind by sprinkling it with coarse salt and pepper.
Feel free to try out different meals with avocado, as there are many ways to use avocado.
If you cannot consume all your avocados in one sitting and want to keep them fresh, you can refrigerate them until you are ready to eat them.
If you notice that your avocado still has a green colour, please set it on a counter for a couple of days to ripen until it turns black. However, not all avocados turn black once they ripen.
When it is ripe, you will observe a deep green colour on the avocado, which will be slightly soft when you touch it. If it dents easily or feels mushy when touched, there is a high chance it has passed its prime.
If you find your avocados are overripe, don’t break a sweat, overripe avocados work well in dressing and recipes used for baked goods. However, if they have moulds, the flash has discoloured much, or they taste or smell sour, toss them.
Bottom Line
Fibre, B6, C, E, folate, potassium, vitamins B and C and copper are some of the unique content in avocados, among several others.
Regular intake of avocados may improve your health in several ways, including improved overall diet quality, increased gut health and protection against heart disease.
In addition, they are sweet and versatile too!
