The avocado, avocado or whatever you want to call it, is perhaps one of the most loved fruits at lunchtime can be great ally for your healthy diet.
Much has been discussed about the health benefits of this fruit, but perhaps its role in losing weight is not so clear. And that is precisely what I want to tell you in this article, so you know once and for all how much you should trust the avocado as an ally to eliminate those extra pounds.
But first, we must know the nutritional contribution of this fruit. Avocados are a great source of various vitamins, minerals, healthy fats and fiber. 100 grams (3.5 ounces), or about half an avocado, contain approximately 160 calories.
This portion also contains:
-Vitamin K: 26% of the RDI *
-Folate: 20% of the RDI
-Vitamin C: 17% of the RDI
-Potassium: 14% of the RDI
-Vitamin E: 10% of the RDI
* These percentages are based on the recommendations of daily intake (RDI) According to the Food and Drug Administration (FDA) of the United States.
In addition, avocados contain a good amount of niacin, riboflavin, copper, magnesium, manganese and antioxidants (2, 3). Avocados are also low in carbohydrates and a great source of fiber. Each serving contains only 9 grams of carbohydrates, 7 of which come from fiber.
Know your benefits:
Unlike other fruits, avocados are very rich in fat . In fact, 77% of your calories come from fat. Avocados contain mainly monounsaturated fat, in addition to a small amount of saturated fat and polyunsaturated fat.
Most of that monounsaturated fat is oleic acid, the same fatty acid found in olives and olive oil. This type of fat is considered very healthy.
Numerous studies have linked oleic acid with health benefits, such as decreased inflammation and a lower risk of developing heart disease.
Several studies have also shown that replacing some saturated fats in the diet with monounsaturated fat or polyunsaturated fat can lead to health benefits.
These benefits include increased sensitivity to insulin, better control of blood sugar and lower levels of “bad” LDL cholesterol.
In addition, another study concluded that adding avocado to salads allowed participants to absorb three to five times more carotenoids (components that attack diseases associated with weight and fat loss).
And, as if those benefits were not enough, avocados contain almost 20 times more fat-soluble phytosterols than other fruits. Phytosterols are plant compounds that are believed to have positive effects on heart health.
So, here we can understand the reason for the good reputation of this delicious fruit, even among doctors and experts in nutrition, but does it really help us in our weight loss process ?
I do not know if you already know, but foods that are high in fat or fiber can help you feel more satisfied after eating. This is partly because fat and fiber slow the release of food from your stomach.
Because of this, you will feel fuller for longer, which can significantly reduce your total daily caloric intake.
Well, as I have already mentioned, avocados are high in fat and fiber, which means that they have a strong effect on feelings of fullness.
This property can make avocados a valuable tool when it comes to appetite regulation and weight loss.
For now, do not be afraid to incorporate it into your meals, but you should bear in mind that they are relatively high in fat (even if it is the “good”) and calories, so it is important that you stick to the portions to avoid Exceed in your consumption and harm your efforts to reach your ideal weight.
Try using avocado to replace saturated fats in your meals and thus promote weight loss. For example, use it in your sandwiches instead of cheese, or make guacamole as a companion for your sandwiches instead of salsa and, above all, remember to always add it to your favorite salads to get the most out of them.
I highly recommend my article Not all salads are healthy so you do not make mistakes that could cost you your figure.