Avocados are a nutrient-dense food that is loaded with a variety of vitamins and minerals. One medium-sized avocado contains about 21 grams of healthy fats, which can help you feel fuller for longer periods of time. It is also a good source of fiber, potassium, vitamin C, vitamin B6, and magnesium. All of these nutrients are essential for a healthy and balanced diet.
Avocados are Low in Carbohydrates
One of the best things about avocados is that they are low in carbohydrates. One medium-sized avocado contains about 12 grams of carbohydrates, 10 of which are fibre. This makes it an ideal food for people who are trying to lose weight or manage their blood sugar levels. The high fiber content of avocados can also help you feel full and satisfied, which can prevent overeating.
Avocados are Rich in Monounsaturated Fats
The majority of the fat in avocados is monounsaturated fat, which is considered a healthy fat. Monounsaturated fats have been shown to improve cholesterol levels, reduce inflammation, and lower the risk of heart disease. Consuming healthy fats like those found in avocados can also help regulate appetite, making it easier to stick to a healthy eating plan.
Avocados are High in Fiber
Another reason to include them in your diet, is that, avocados are high in fibre which can also help with weight loss. Fiber can help regulate bowel movements, reduce bloating, and keep you feeling full for longer periods. The high fibre content in avocados can also help to reduce cholesterol levels, which is important for overall heart health.
Avocados Contain Protein
Avocados are also a great source of protein, which is essential for building and maintaining muscle mass. Muscle mass is important for weight loss because it helps to burn calories even while you are at rest. By consuming more protein through foods such as avocados, you can help to increase your muscle mass and improve your metabolism.
Avocados are Versatile and Delicious
Additionally, the great thing about avocados is that they are incredibly versatile and delicious. They can be used in a variety of dishes, including salads, sandwiches, dips, and smoothies. They are also a great substitute for unhealthy fats like butter or mayonnaise. You can easily add avocado to your diet by simply spreading it on toast or using it as a topping for your favourite meals.
Avocado Toast: Toast a slice of whole-grain bread and top it with mashed avocado, a sprinkle of salt and pepper, and a drizzle of olive oil. This makes for a filling and healthy breakfast or snack.
Avocado Salad: Toss together some mixed greens, diced avocado, cherry tomatoes, and your choice of protein for a refreshing and filling salad.
Guacamole: Make a homemade guacamole by mashing together ripe avocados, diced tomatoes, onion, garlic, and lime juice. Serve with raw vegetables or baked tortilla chips for a healthy snack.
Avocado Devilled Eggs: Mix mashed avocado with hard-boiled egg yolks, a little bit of Dijon mustard, and some lemon juice. Spoon the mixture back into the egg whites for a protein-packed snack or appetizer, or if you prefer something even simpler:
Spread avocado on toast in place of butter or cream cheese.
Use avocado as a substitute for mayonnaise in sandwiches and wraps.
Add avocado to your favourite smoothie for a creamy texture.
Use avocado as a topping for salads, tacos, and other dishes.
Make guacamole with fresh avocados, tomatoes, onions, and lime juice.
Grill or bake avocado for a warm and tasty side dish.
Use avocado oil for cooking or as a salad dressing.
Add avocado to your favourite omelette or scrambled eggs for a healthy breakfast option.
Avocados for Weight Loss – Conclusion
In conclusion, it is important to remember that while avocados are healthy and delicious, they should be consumed in moderation as they are still high in calories. Aim for half an avocado per day to reap the benefits without overdoing it.
Avocados are a delicious and healthy food and an excellent addition to any weight loss diet. They are rich in healthy fats, low in carbohydrates, and packed with essential nutrients. Avocados are also versatile and delicious, making them easy to incorporate into your daily diet. By adding a few avocados to your meals each week, you can enjoy their numerous health benefits and support your weight loss goals.
Sources:
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 Jan 2;12:1. doi: 10.1186/1475-2891-12-1. PMID: 23282226; PMCID: PMC3545982.
Wien M, Haddad E, Oda K, Sabaté J. A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutr J. 2013 Nov 27;12:155. doi: 10.1186/1475-2891-12-155. PMID: 24279738; PMCID: PMC4227537.
Liyanage T, Ninomiya T, Wang A, Neal B, Jun M, Wong MG, Jardine M, Hillis GS, Perkovic V. Effects of the Amount and Source of Dietary Protein, Resistance Training, and Multimodal Intervention on Muscle Mass and Physical Functions in Frail Community-Dwelling Older Adults: A Randomized Controlled Trial. J Am Med Dir Assoc. 2018 May;19(5):407-413.e6. doi: 10.1016/j.jamda.2017.12.010. Epub 2018 Mar 2. PMID: 29503112.
Dreher, M.L. and Davenport, A.J. (2013) Hass Avocado Composition and Potential Health Effects. Critical Reviews in Food Science and Nutrition, 53, 738-750. doi:10.1080/10408398.2011.556759
