According to a recent study conducted by the University of Illinois, women who ingested avocados daily lost deep visceral abdominal fat.
Abdominal fat is of two types:
- Subcutaneous fat: the fat that accumulates under the skin
- Visceral fat: the fat that is present deeper in the abdomen around the intern organs, which is the toughest to burn
The study included both men and women who were placed into two groups, each of which had an identical diet except one group received one avocado daily in addition to the standard diet.
This 12-week study found that women who consumed avocados had reduced abdominal fat and improved glucose tolerance, which is a good marker for a reduced risk of diabetes. Men who received avocados daily, however, did not demonstrate as much improvement as women.
Experts suggested that daily avocado consumption did not affect glucose tolerance but influenced the body to store body fat healthily that benefits the body, but these benefits were predominantly seen in females.
According to the National Health and Examination Survey, those who ate avocados had considerably lower body mass indexes, waist circumference, and body weight than people who didn’t have avocados.
What is the relationship between avocado and gut flora?
Gut flora is the environment of beneficial bacteria in the intestines that helps with digestion and maintains the health of the lining of the gut. A small study published in 2019 found that those who had avocado as a part of a hypocaloric diet lost weight despite it being high in fat and high in calories.
- Participants in the avocado group experienced increased good gut bacteria and decreased levels of blood inflammatory markers, a decrease in bile acids, and a rise in short-chain fatty acids.
- It was believed that these changes may contribute to a decrease in the development of cardiovascular diseases.
Imbalances in microbial diversity have been linked to obesity and metabolic problems.
Consuming a variety of colorful fruits and vegetables (a Mediterranean-style diet) has been shown to increase levels of beneficial gut bacteria and lower the risk of diseases.
Does avocado protect heart health?
According to studies, avocados may protect the heart in the same way that olive oil and nuts do.
A 2018 meta-analysis of 10 studies discovered an increase in high-density lipoprotein (HDL) or good cholesterol in those who ate one to three avocados daily.
Avocados are abundant in monounsaturated fat, fiber, and potassium, as well as the following plant-based nutrients that have been linked to improving cardiovascular health.
- Phytosterols: When ingested in the correct proportions, phytosterols can help decrease bad cholesterol, which is a risk factor for heart disease.
- Lutein and zeaxanthin: These carotenoids act as antioxidants and safeguard healthy cells, particularly those in the eyes.
When is the best time to eat avocado?
- Having avocado during breakfast is considered beneficial.
- Avocados can induce satiety and keep the stomach full for about five to six hours.
- Ideal avocado serving is about a third of a medium avocado (50 grams or 1.7 ounces, one ounce has 50 calories).
- It reduces appetite and stimulates hormones (hunger hormones) and food cravings for a longer period.
- People who ate avocado at breakfast had lower blood sugar and fat levels.
- Eating avocado on an empty stomach is not recommended because the high-fat content in avocados can cause nausea in some.
- According to a study, those who eat avocados for lunch tend to eat less the rest of the day, resulting in consuming fewer calories and weight loss.
What are the nutritional values of avocado?
Avocados are packed in essential vitamins, antioxidants, nutrients, and fiber but are high in calories and fat.
A 100-gram raw avocado contains:
|Total fat||15 grams, 19 percent of the daily value (DV)|
|Saturated fat||2.1 grams, 10 percent of the DV|
|Sodium||7 mg, 0 percent of the DV|
|Total carbohydrate||8.5 grams, 3 percent of DV|
|Dietary fiber||6.7 grams, 24 percent of the DV|
|Protein||2 grams, 4 percent of the DV|
|Vitamin D||0 mcg, 0 percent of the DV|
|Calcium||12 mg, 1 percent of the DV|
|Iron||0.6 mcg, 3 percent of the DV|
|Potassium||485 mg, 10 percent of the DV|
6 health benefits of avocado
Besides weight management, avocados have several other health benefits, such as:
- Rich in antioxidants
- Avocados are rich in antioxidants, which prevent the cellular damage caused by free radicals.
- This protects the body from various metabolic disorders and boosts metabolism.
- Antioxidants in avocado oil have antiaging properties.
- Improves heart health
- Avocados are rich in potassium, which maintains healthy blood pressure levels.
- Avocados are a good source of beta-sterol, one among many phytosterols, that regulates cholesterol levels in the body and reduces levels of bad cholesterol low-density lipoprotein.
- The monounsaturated fatty acid, oleic acid, in avocado maintains a healthy heart.
- The fiber in avocados helps reduce inflammation, which causes heart diseases.
- They even reduce the risk of diabetes.
- Helps with digestion
- The high fiber content in avocados is beneficial for digestion and bowel movements.
- It maintains a healthy digestive tract, avoids constipation, and may prevent colon cancer.
- Avocados increase the absorption of essential vitamins, minerals, and all essential nutrients in the body.
- Prevents osteoporosis
- Avocados have abundant vitamin K that increases the absorption of calcium in the kidneys and prevents the loss of calcium in the urine. This helps increase body calcium levels, which prevents osteoporosis.
- Protects eyes
- Avocados contain a lot of phytochemicals that protect the eyes from ultraviolet rays.
- Monounsaturated fatty acids in avocados increase the absorption of beta-carotene and other fat-soluble antioxidants, which protect the eyes from macular degeneration and vision loss.
- Improves brain health
- Folate in avocados helps prevent homocysteine buildup. This can have an impact on circulation and nutrient supply to the brain.
- They delay the onset of dementia in the elderly.
- Avocados improve attention span.
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Anderer J. An avocado a day keeps belly fat at bay in women, researchers say. StudyFinds. https://www.studyfinds.org/avocado-belly-fat-women/
Fulgoni VL 3rd, Dreher M, Davenport AJ. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008. Nutr J. 2013;12:1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/
Eat This, Not That! 8 Avocado Health Benefits That Prove It's a Perfect Weight Loss Food. https://www.eatthis.com/8-reasons-avocado-perfect-weight-loss-food/
NutritionValue.org. Avocado, raw nutrition facts and analysis per 100 g. https://www.nutritionvalue.org/Avocado%2C_raw_63105010_nutritional_value.html?size=100+g
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