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KOMPAS.com – Avocado is a fruit that is high in nutrition and offers many health benefits.
Interestingly, unlike other fruits, avocados contain high levels of fat. However, the fat found in avocados is healthy fat.
Avocados are mostly monounsaturated fat, plus small amounts of saturated and polyunsaturated fats.
Most of that monounsaturated fat is oleic acid, the same fatty acid found in olives and olive oil that is considered very healthy.
Avocado nutrition
Avocados are a source of several vitamins, minerals, healthy fats and fiber. In addition, in 100 grams of avocado fruit also contains:
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- Calories: 160
- Vitamin K: 18 percent of the daily requirement
- Folate: 20 percent of daily needs
- Vitamin C: 11 percent of the daily requirement
- Potassium: 10 percent of the daily requirement
- Vitamin E: 14 percent of the daily requirement
Avocados also contain a fair amount of niacin, riboflavin, copper, magnesium, manganese and antioxidants.
Plus, avocados are low in carbohydrates and a great source of fiber. Each serving of avocado contains only 9 grams of carbohydrates, of which 7 come from fiber.
Is avocado good for diet?
Reporting from Healthline, there is no scientific evidence that avocados can increase weight, if we consume them as part of a nutrient-dense diet based on whole foods.
On the other hand, avocados have many of the qualities of a great food for weight loss.
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Evidence showing that avocados can help promote weight loss is limited, but there are some research findings that may help.
As long as we eat them in moderation, avocados can certainly be a part of effective weight loss.
Avocado to help maintain weight
SHUTTERSTOCK/UTIK MARGARINI
Avocado illustration
Studies have shown that people who eat fruits and vegetables tend to have lower and controlled body weight.
One large observational study has examined the nutritional patterns of Americans. As a result, people who eat avocados tend to have a more nutrient-rich diet, a lower risk of metabolic syndrome, and lower body weight than those who don’t eat avocados.
While this doesn’t mean that avocados make us healthier, it does show that they fit into a health-boosting diet.
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On the other hand, there is no reason to believe that avocados should be avoided when losing weight.
In fact, one large study found that people who regularly ate avocados were up to 9 percent less likely to be overweight or obese.
While it’s not clear whether avocados can promote weight loss, there is reason to believe they may have beneficial effects.
This is because apart from promoting heart health, the monounsaturated fats in avocados have several other beneficial qualities, such as:
- Can increase the rate of fat burning
- Can cause the body to burn more calories after eating
- Can reduce appetite and reduce the desire to snack after eating
However, it is important to note that these effects have not been well studied and so further scientific evidence is needed.
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