8/17/2017 0 Comments 245G Avocado Calories DietWhat's New and Beneficial About Avocados. Many of our WHFoods provide you with carotenoids. These orange-yellow pigments offer you outstanding health benefits How to Do an Avocado Diet. They are high in calories, with one-half a Florida avocado providing 182 calories. If you eat too many of them. A vocados are great in salads, smoothies and even in chocolate cakes but what are the health benefits of this popular superfood and what is 'good fat'? Avocados are a versatile fruit that are packed with nutrients and are a great way to add healthy fat to your diet. If you're on a diet or want to drop a few pounds, avocados are alright to incorporate into your diet.Are Avocados Useful for Weight Loss, or Fattening? Avocados are a unique and delicious fruit. Most people consider avocados to be healthy since they’re rich in nutrients and healthy fats. Some people also believe the healthy fats in them are perfect for weight loss. However, others fear these fats may cause you to gain weight. This article explores whether avocados are weight loss friendly or fattening. Avocado Nutrition Facts. Avocados are a great source of several vitamins, minerals, healthy fats and fiber. This serving also contains: Vitamin K: 2. RDI. Folate: 2. 0% of the RDI. Vitamin C: 1. 7% of the RDI. Potassium: 1. 4% of the RDI. Vitamin E: 1. 0% of the RDI. Avocados also contain a fair amount of niacin, riboflavin, copper, magnesium, manganese and antioxidants (2, 3). Furthermore, avocados are low in carbs and a great source of fiber. Each serving contains only 9 grams of carbs, 7 of which come from fiber. Unlike most other fruits, avocados are relatively high in fat . In fact, 7. 7% of their calories come from fat (1). Avocados contain mostly monounsaturated fat, plus a small amount of saturated fat and polyunsaturated fat. Most of that monounsaturated fat is oleic acid, the same fatty acid found in olives and olive oil. This type of fat is considered to be very healthy. Numerous studies have linked oleic acid to health benefits, such as decreased inflammation and a lower risk of developing heart disease (4, 5). Several studies have also shown that replacing some saturated fat in the diet with monounsaturated fat or polyunsaturated fat can lead to health benefits. These benefits include increased insulin sensitivity, better blood sugar control and lower levels of “bad” LDL cholesterol (6). One review of 1. 0 studies found that replacing some fats in the diet with avocado may decrease total cholesterol by an average of 1. LDL cholesterol by 1. Another study compared moderate- fat diets containing either avocados or oils high in oleic acid. The diet containing avocados improved blood lipid levels even more than a diet with oils that were high in oleic acid (8). The avocado diet also decreased “bad” LDL cholesterol by 1. It was also the only diet to decrease the number of LDL particles. And, as if those benefits weren’t enough, avocados contain almost 2. Phytosterols are plant compounds believed to have positive effects on heart health (3). Bottom Line: Avocados contain a high amount of heart- healthy monounsaturated fats similar to those found in olive oil. Avocados Can Help You Feel Full Longer. Foods that are high in fat or fiber can help you feel more full and satisfied after eating. This is partly because fat and fiber slow the release of food from your stomach (9, 1. This causes you to feel full for longer and can mean you end up going longer between meals, potentially even eating fewer calories overall. Avocados are high in both fat and fiber, meaning they should have a strong effect on feelings of fullness. One study looked at how eating a meal that included avocado affected the appetite of overweight and obese people (1. People who ate half an avocado with their lunch had a decreased desire to eat for up to five hours afterward, although the effect was strongest within the first three hours. Participants also felt 2. These properties may make avocados a valuable tool when it comes to appetite regulation and weight loss. Bottom Line: Because avocados are high in fat and fiber, they can help you feel more satisfied and keep you feeling full for longer. Avocados May Help With Weight Maintenance. Studies have shown that people who eat fruits and vegetables tend to have lower body weights (3). One large observational study examined the nutritional patterns of Americans. Those who ate avocados tended to have healthier diets, a lower risk of metabolic syndrome and a lower body weight than those who didn’t eat avocados (1. Although this doesn’t necessarily mean that avocados caused people to be healthier, it does show that avocados can fit well into a healthy diet. There’s also no reason to believe avocados should be avoided when losing weight. In fact, one study found that when 3. Although there is currently no evidence that avocados can improve weight loss, there are reasons to believe avocados could have a beneficial effect. This is because in addition to improving heart health, the monounsaturated fats in avocados appear to have several other beneficial qualities (4): They are burned at a higher rate than other types of fats. They may actually increase the rate at which fat is burned. They may cause your body to burn more calories after eating. They can reduce appetite and decrease the desire to eat after a meal. However, it is important to note that these effects are not yet well researched. Yet some preliminary evidence suggests avocados may help fight weight gain. One study found that rats fed defatted avocado pulp ate less food and gained less weight than the control group (1. A second study also found that rats fed avocado extract on a high- fat diet gained less body fat (1. These studies are especially interesting because defatted avocado pulp and avocado extract do not contain fat. This means there may be other components in avocados that also help reduce appetite and weight gain. Bottom Line: People who eat avocados tend to be healthier and weigh less than people who don’t. Avocados may even help prevent weight gain. Avocados Are Relatively High in Calories. Because avocados are relatively high in fat, they are also high in calories. For example, 3. 5 ounces (1. While many different things can affect weight loss or weight gain, the biggest factor is the number of calories you eat. Because avocados are relatively high in calories, it can be easy to eat too much without realizing it. So if you’re trying to lose weight, be sure to stick to reasonable portions. One portion is typically considered to be a quarter to a half of an avocado . Make sure you pay attention to portion sizes if you are trying to lose weight. Weight Loss Friendly or Fattening? There is no reason to fear that avocados will be fattening, as long as you eat them as part of a healthy diet based on whole foods. On the contrary, avocados have many qualities of a weight loss friendly food. And although there’s currently no direct evidence that avocados cause weight loss, there are some reasons to believe they could help. As long as you eat them in reasonable amounts, avocados can definitely be part of an effective weight loss diet.
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