Avocado: nutrition and benefits – Fastest way to lose 20 pounds


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Avocado is the fatty fruit of the avocado tree, scientifically known as Persea americana. It is native to Mexico and Central America.

Avocado has a smooth and creamy texture. It is rich in monounsaturated fats and is much higher in fat than most other fruits.

Avocado has a unique nutritional profile. They are high in fiber and rich in vitamins and minerals, such as B vitamins, vitamin K, potassium, copper, vitamin E, and vitamin C.

Research has linked avocados to various health benefits, such as a reduced risk of cardiovascular disease. They are also very satisfying and can be helpful for weight loss.

There are many types of avocados, which vary in color, size and shape. People can eat raw avocados, smoothies or dips, including guacamole.

Avocados are usually pear-shaped to round and come in a variety of colors, ranging from pale green to almost black when fully ripe.

The most popular type is Hass avocado, which is round, with black skin.

Avocado consists of about 73% water, 15% fat, 8.5% carbohydrates – mostly fiber – and 2% protein.

Half an avocado, about 100 grams (g) contains 160 calories (1).

Carbohydrates

Compared to other fruits, avocados contain very little sugar.

Half an avocado, or 100 g, contains only 0.66 g of sugar, which includes glucose, fructose, sucrose and galactose.

Your digestible carbohydrates are only 1.8 g for every 100 g of avocado.

Due to their low sugar content, they have a very low glycemic index score, which means that their blood sugar should not rise much (2).

Fiber

Fiber accounts for most of the carbohydrate content (79%) in avocados.

A 100 g serving of avocado provides 6.7 g of fiber, which is very high, providing 24% of the daily value (DV).

Dietary fiber is an important food component with many health benefits.

It can regulate appetite, feed friendly bacteria in the gut, and reduce the risk of many diseases, including heart disease, stroke, obesity, type 2 diabetes, and depression (3, 4, 5, 6)

Avocado also contains FODMAP (oligo-, di-, monosaccharides and fermentable polyols), which are short-chain carbohydrates that some people cannot digest.

Not everyone is sensitive to FODMAP, but these can cause unpleasant digestive symptoms in people with irritable bowel syndrome (IBS).

Conclusion: Avocado is high in fiber and low in sugar. They also contain FODMAP, short-chain carbohydrates that can cause unpleasant digestive symptoms in some people.

Learn more about the health benefits of dietary fiber and see a list of 38 high-fiber foods here.

Fatty

As a rich source of monounsaturated fatty acids, avocado is a very unusual fruit. There are several types of dietary fats. This is a healthy guy.

The most abundant fatty acid is oleic acid, which is also the main component of olive oil.

Research has linked oleic acid to reducing inflammation and may have beneficial effects on cancer (7, 8).

Avocado oil is an excellent source of healthy fats, and animal studies suggest that it provides protection against inflammation, heart disease and diabetes (9, 10).

Conclusion: Avocado is rich in monounsaturated fatty acids, mainly oleic acid. They can help protect against heart disease, diabetes and cancer.

Vitamins and minerals

Avocado is rich in many essential vitamins and minerals. Some of the most abundant include:

  • Folate (B-9): Avocado contains a significant amount of folic acid, which is important for normal cell function and tissue growth and is essential for pregnant women (11)
  • Vitamin K-1: Vitamin K-1 is important for blood clotting and can have bone health benefits (12).
  • Potassium: It is an essential mineral that is good for controlling blood pressure and heart health (13). Avocado contains more potassium than bananas.
  • Copper: Avocado is a rich source of copper. This trace element is relatively low in the Western diet. Low copper intake can have adverse effects on heart health (14).
  • Vitamin E: This vitamin is a powerful antioxidant that is often found in large amounts in fatty plant foods (15).
  • Vitamin B-6: This group of related vitamins helps to turn food into energy (16).
  • C vitamin: Vitamin C is an important antioxidant for immune function and skin health (17).

The table below lists several avocado vitamins and minerals per 100 g in milligrams (mg) or micrograms (mcg) (1).

Conclusion: Avocado is rich in many vitamins and minerals, such as B vitamins, vitamin K, vitamin E, vitamin C, potassium and copper.

Other plant compounds

These are the main compounds of avocado plants:

  • Carotenoids: Avocado contains many carotenoids, such as lutein and zeaxanthin, which are important for eye health and may reduce the risk of age-related eye disease (18).
  • Persons A and B: These are unique antioxidants that can protect against inflammation and cancer (19).

Because avocados are high in fat, the body absorbs the carotenoid antioxidants from them particularly well (20).

Conclusion: Avocado is a good source of many plant compounds, such as carotenoids and antioxidants. The body absorbs carotenoids well due to the high fat content of avocado.

Avocado is rich in antioxidants and many important nutrients, some of which are rare in the modern diet.

For this reason, it is not surprising to see that avocados have many health benefits.

Heart health

Heart disease is the leading cause of death in the world (21).

Research has linked blood cholesterol, triglycerides, inflammatory markers, and high blood pressure to heart disease (22, 2. 3).

Research has shown that consuming avocados can significantly lower blood cholesterol and triglycerides, as well as lower potentially harmful low-density lipoprotein (LDL) cholesterol and increase good high-density lipoprotein (HDL) cholesterol (2425).

Read more about LDL and HDL cholesterol here.

Satiety and weight loss

Some people on a calorie-restricted diet think they should avoid avocados because of their high fat content.

However, eating avocados does not seem to prevent weight loss, and people can eat them as part of a healthy calorie-restricted diet (26).

In fact, adding avocado to meals makes people more tired or full and reduces the urge to eat for many hours, compared to a similar meal without avocado (27).

For this reason, avocados can be an excellent addition to an effective weight loss diet.

Avocado is also very high in fiber, low in carbohydrates and does not increase blood sugar, all properties that make it a friendly food with weight loss.

Reducing arthritis symptoms

Arthritis, which is characterized by progressive deterioration of articular cartilage, is a common problem in Western countries.

Avocado and unsaponifiable soy are supplements made from 33% avocado oil and 66% soybean oil.

Several studies have shown that these supplements can reduce the symptoms of arthritis, especially in the knee and hip (2829).

Conclusion: Avocado can lower cholesterol and triglycerides, both of which are major risk factors for heart disease. They are also very filling and can reduce the symptoms of arthritis.

Avocado can be safely consumed by most people, but can cause problems for people with allergies or IBS.

Avocado allergy

Avocado allergy is rare, but people with latex allergies may have allergic reactions to fruits such as avocados, bananas or kiwis. According to an earlier study, it is known as latex fruit syndrome (30).

In latex-fruit syndrome, the immune system attacks fruit proteins that are similar to the proteins that cause latex allergies.

This can lead to allergic reactions, including upset stomach, stomach cramps, headache or more severe symptoms such as severe allergic shock.

FODMAP and IBS

FODMAPs can cause problems for people with IBS.

Consumption of foods containing FODMAP may have adverse effects on digestion in these individuals, leading to gas, cramps, bloating, stomach pain, diarrhea or constipation.

If a person has digestive problems, they may want to monitor their symptoms carefully after eating avocados and other FODMAP-rich foods.

Conclusion: An avocado allergy is rare, but can cause allergic reactions in people with a latex allergy. They also contain FODMAP, which can cause digestive symptoms in sensitive people.



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