Avocados are very delicious and unique. Many people believe avocados to be healthy because they are rich in healthy fats and nutrients. Many people also believe the healthy fats in avocados are perfect for weight loss.
However, most people fear the fats may cause them to gain weight.
This Article explains whether avocados are fattening or weight loss friendly.
Avocado Nutrition Facts
They are great source of different vitamins, healthy fats, fiber and minerals. About half avocado or 3.5 ounce (100g), contains about 160 calories.
The serving also contains;
- Vitamin C: 17% of the RDI
- Vitamin E: 10% of the RDI
- Vitamin K: 26% of the RDI
- Folate: 20% of the RDI
- Potassium: 14% of the RDI
Avocados also contain some amount of riboflavin, magnesium, antioxidants, manganese, niacin, and copper.
In addition, avocados are great source of fiber and are low in carbs. Each serving just 9 grams of carb and 7 of those come from fiber.
Unlike many other fruits, avocados are relatively high in fat (around 15% by weight).
The main point is that avocados are fully packed with healthy fats, fiber, vitamins and minerals.
Avocados Are High in the Heart-Healthy Fats
Even though avocados are technically a fruit, they are often nutritionally considered to be a fat. This is so because 77% of calories in any avocado come from fat.
Mostly, avocadoes contain monounsaturated fat in addition with small amount of polyunsaturated fat and saturated fat.
Most of the monounsaturated fat is oleic acid. The same fatty acid that is found in olive oil and olives. This type of fat is considered to be highly healthy.
Different studies have linked oleic acid to many healthy benefits like a low risk of developing heart disease and decrease in inflammation.
Many studies have also showed that replacing some saturated fat in our diet with polyunsaturated fat and monounsaturated fat can result in healthy benefit. Such benefits can include better blood sugar control, lower levels of bad LDL cholesterol and increased insulin sensitivity.
A review of 10 studies discovered that, replacing some fats in your diet with avocado could decrease the total cholesterol bi an average of 18.8 mg/dl, triglycerides by 27.2 mg/dl and cholesterol by 16.5 mg/dl.
Another study compared the moderate-fat diets containing either oils high in oleic acid or avocados. The diet containing avocados resulted in even more changes to blood lipid levels than diet with oils high in oleic acid.
Avocado diet also decrease total cholesterol by 8% and bad LDL cholesterol by 10%. Avocado is also the only diet that decrease the number of LDL particles.
To cap it all, avocados contain about 20 times more fat-soluble phytosterols than any other fruit. Phytosterols are plants compound understood to have positive effects on the heart health.
The main point is that, avocados contain high amount of heart-healthy monounsaturated fats that are similar to those found in olive oil.
Avocados Can Make You Feel Full For Long Time
The foods that are high in fiber and fat can help you feel more satisfied and full after eating. This is partly because fiber and fat slow the release of the food from your stomach. This helps you fee full for a very long period and as a result, cause you to eat less and consume fewer calories.
Avocados are high n fiber and at, meaning they will have a strong effect on ones feeling of fullness.
A study looked at how eating a meal that has avocado affected the appetite of obese and overweight people. People who consumed half an avocado with their lunch experienced a deceased desire to eat for up to 5hours afterward, though the effect was strongest within first 3hours.
The participants also felt 23 percent more satisfied after meal containing avocado, compared to when they consume the control meal without avocado.
These properties may cause avocados to be a very valuable tool when it comes to weight loss and appetite regulation.
The main point is that, the fact that avocados are high in fiber and fat, they can make you feel even more satisfied and also keep you feeling full for longer period.
Avocados May Aid Your Weight Maintenance
Studies showed that people who consumed vegetables and fruits tend to have lower body weight.
When a large observational study examined American nutritional pattern, those who consumed avocados seemed to have healthier diets, a lower body weight and a lower risk of metabolic syndrome than those who did not eat avocados.
Though, this does not necessarily mean that avocados made people to be healthier, but means that avocados can really fit into a healthy diet.
There is no reason to avoid avocados when losing weight. As a matter of fact, a study found out that when 30g of fat from avocado were substituted for 30g of any other type of fat, the participants lost equal amount of weight.
Though there is no evidence as of now that avocado can improve weight loss, many facts point to the fact that avocados could have very beneficial effects.
In addition to improving the heart health, monounsaturated fats in avocados looks t have several other beneficial qualities:
- They may increase the rate at which fat is burned.
- They burn at higher rate than any other types of fats.
- They can reduce appetite and reduce the desire to eat after a meal
- They may help your body to burn more calories after eating
Note that these effects are yet to be well researched, but some preliminary evidence shows avocados may have effect on weight management.
The bottom line is that, people who consume avocados seem to be weigh less and healthier than people who don’t. It may prevent weight gain.
Are Avocados Fattening or Weight Loss Friendly?
You have no reason to fear avocados will be fattening as long as you eat them as part of healthy diet based on whole foods.
On the other way round, avocados possess many qualities of a weight loss friendly food.
As long as you eat avocados in reasonable quantity; it can definitely be part of effective weight loss diet.