For a long time, people have avoided avocados due to their high fat content. Eventually, fat makes up 77 percent of its total calories, making avocados one of the worst foods on the planet.
Fortunately, recent research has revealed the myth that fat is bad, and avocados are now one of the most versatile health products. It is also one of the best sources of healthy fats for the keto diet.
Although it is often called a vegetable due to its lack of a sweet aroma, an avocado is actually a fruit. In addition to healthy anti-inflammatory fats, avocados contain around 20 vitamins and minerals and a wide range of highly nutritious plant compounds. Avocados are great as baby first foods; It can also be added to cocktails, salads, baked goods and dressings.
Improve heart health
Although the high-fat content in avocados was believed to severely affect the heart, we now know that avocados contain a special type of fat that improves heart health.
Studies show that diets high in monounsaturated fat (a type of fat found in avocados) and low in sugar prevent atherosclerosis, which causes hardening of the arteries and blocks blood flow to the heart.
Avocados contain oleic acid, which is a type of monounsaturated fatty acid associated with cancer prevention. Oleic acid resists heat up to high temperatures, making avocado oil an ideal cooking product.
In addition to the monounsaturated fatty acids, avocados contain more plant-based compounds that help lower blood pressure and cholesterol: Beta-sitosterol compounds, potassium , magnesium, plenty of fiber .
One study found that people with normal blood lipids who ate avocados lowered total cholesterol by 16 percent. Those who had high cholesterol and consumed avocados lowered their cholesterol by 17 percent, including a 22 percent drop in LDL or “bad” cholesterol, and increased HDL or “good” cholesterol by 11 percent.
Reduces the risk of metabolic syndrome
Metabolic syndrome is a term used to describe a group of diseases such as diabetes, obesity, stroke, and heart disease.
According to a 2013 study, avocados regulate hormones responsible for mediating metabolic syndrome. Research has shown that people who eat avocados are generally healthier.
People who eat avocados have lower body weight, thinner waist, and lower cholesterol. In conclusion, the study found that people who eat avocados are 50% less likely to develop metabolic syndrome.
Many beauty trends (skin and hair) are centered around an avocado and its oil. Consuming them is a great way to enhance your appearance from the inside out. They have a high content of fat-soluble vitamins and healthy fats, which moisturize the skin and give it an attractive appearance.
Avocados also contain a lot of antioxidants. They fight free radicals, which accelerate the aging process and make you look older, for example, wrinkles and blemishes. In particular, avocados contain a carotenic antioxidant commonly found in carrots, known as lutein. Although associated with eye health, lutein also contributes to young, healthy skin and hair.
There is nothing worse than an aggressive form of cancer. Several studies have shown that avocados contain herbal chemicals – so powerful they can prevent cancer. According to a 2009 study, people with oral cancer were able to bypass chemotherapy and instead treated their avocado disease.
According to Ohio State University researchers, avocados contain some plant-based chemicals that inhibit the growth of cancer cells’ cytokines. They also positively affect cancer cells that are already formed to die.
The monounsaturated fats in avocados have been shown to help fight cancer. Due to their natural anti-inflammatory properties, monounsaturated fats are better than other types of fats for fighting disease-causing pathogens.
Finally, avocados contain a large amount of antioxidants that fight radical toxins before they can build up in tissues and form tumors. Avocados contain two important antioxidants known as beta-sitosterol and carotenoids, which have been shown to prevent prostate and skin cancer respectively.
How Can High-Fat Foods Help You Lose Weight? Diets low in carbohydrates and high in fat and protein are the best for losing weight.
Avocados fall into this category. Its fruit contains a lot of good fats and fiber, which help you stay full longer. And also very few carbohydrates will not be stored as fat.
Studies support diets high in monounsaturated fat to help lose weight more than eating lots of carbohydrates and a small amount of fat (9).
Have you ever noticed that you are hungry after a meal high in carbohydrates and low in fat and protein?
Low-fat meals increase blood sugar. When the glucose level drops, your body signals you to eat again, because it needs to restore this indicator. But when you eat low-sugar foods and absorb a lot of fiber and fat, you feel less hungry for longer periods of time and need fewer calories.
An avocado contains 11 to 17 grams of fiber, depending on its size. Eating more fiber has been shown to improve digestion.
A Harvard report found that high-fiber foods also reduce the risk of heart disease, type 2 diabetes, colon, breast cancer and diverticulitis.
Fiber plays an important role in diabetes by maintaining adequate blood glucose levels. Fiber slows down the rate at which glucose is absorbed into the blood. When glucose levels are absorbed into the bloodstream all at once, it causes insulin to rise. Eventually, the glucose will run out, leading to a reduction in blood sugar. The brain then sends hunger signals to the body, trying to stabilize levels by consuming more glucose. The fiber acts as a control device, sending a slow and steady flow of glucose into the bloodstream, preventing glucose spikes and breaks.
Additionally, your brain relies on fibers to send a constant supply of energy (glucose) to cells for memory, focus, and mood. If you’ve ever noticed that you are irritable or unable to focus when hungry, or about an hour after a sweet meal, it’s because your blood sugar is so low and your brain energy is cut off.
100 g of servings contain:
- 160 calories.
- 15 g of fat.
- 2 g of protein.
- 9 g of carbohydrates.
- 7 g of fiber.
- 26% vitamin K.
- 20% folic acid.
- 17% vitamin C.
- 14% potassium and vitamin B5.
- 13% of vitamin B6
- 10% vitamin E.
Avocados contain more potassium than bananas. Potassium is essential for brain and blood health and also reduces the risk of stroke, improves muscle strength, stimulates metabolism, reduces stress and anxiety, balances electrolytes and lowers blood sugar.
Watch Video: Health Benefits of Avocado