Avocado is a very trendy food at the moment. The single-seeded berry from Mexico homes 29 grams of healthy fats, which is much more than you’ll find in any other fresh produce item in the supermarket. Avocado is with 322 calories relatively high in calories, but it can still help you with weight loss.
Not only is avocado high in healthy fats, it also provies lots of healthy vitamins, minerals and phytonutrients. Studies have also shown that avocado can help you perform better at the gym and lower your cholesterol. Curious to know why? Just keep on reading.
Avocado spot reduces fat on the abdomen
According to researchers, oils that are high in monounsaturated and oleic fatty acids can help reduce the fat around the belly area. Avocado oil is very rich in these acids, so it’s time to swap out your cooking oils! A second study in the journal Diabetes Care found these results: A diet rich in monounsaturated fat may actually prevent body fat distribution around the belly by down-regulating the expression of certain fat genes in that area. Avocado oil is also healthier than extra virgin olive oil because it has a much higher smoke point, so it won’t harm your health in the same way as olive oil does.
Avocado reduces hunger
In a study published in Nutrition Journal, study participants who ate one half of fresh avocado with lunch reported a 40% decreased desire to eat for hours afterwards. At only 60 – 120 calories, avocado can provide the same satiety but with even more of a flavor-punch. This is because avocado is so high in healthy fats, which take longer by the body to be fully consumed. Because of this, you will feel fuller for longer. If you know you get hungry in the afternoon, it’s a good idea to snack on a bit of avocado to carry you over until dinner. Be careful not to consume the avocado with too many carbs, as that can actually make you more hungry.
It’s very rich in nutrients
Avocado has much more going for it than just fat. It provides around 20 vitamins, minerals and phytonutrients that are essential for healthy weight management. One avocado also provides 14 grams of fiber and 66% of your daily Vitamin K intake. This nutrient helps regulate the sugar metabolism and insulin sensitivity.
One study even found that people who consumed more Vitamin K showed a 19% lower risk of developing diabetes over the course of 10 years compared with those with a low Vitamin K intake. Combine your avocado with leafy greens to make sure your blood sugar is stabilized and you’ll be full for a few hours.
Avocado helps you burn calories
Pre-workout supplements like powders and pills claim to give you that extra boost you need to sweat it out for just a little longer than you usually do. According to researchers, eating avocado can provide the same energy boost, but then without the powders and pills. A study in the American Journal of Clinical Nutrition compared the effects of a three-week diet high in saturated fat to a diet high in monounsaturated fats. The participants followed each diet for three weeks at a time, during which researchers assessed physical activity and metabolic rate after eating.
Curious to hear the result? Physical activity was 13% higher during the high monosaturated fat diet and post-meal metabolism was 5% percent higher as compared to the palmitic stretch. So, its time to swap fried foods, butter and baked goods for avocado and avocado oil. It will make you perform much better in the gym!
Avocado helps to keep cholesterol at bay
If you eat a diet high in healthy fats – which avocado’s are known for – your low-density lipoprotein (bad cholesterol) will automatically lower. And with that, it will significantly reduce the risk of heart disease. Researchers attribute the results to avocado’s monounsaturated fat content, which plays an important part in lowering cholesterol — a factor in insulin resistance, excess weight and obesity. So, if you suffer from high cholesterol, get snacking on avocado!
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