Avocados are nutritionally dense, and they are a good source of vitamin K, vitamin C, vitamin B6, copper and folate. They are a good source of dietary fiber as well, the total dietary fiber content of fresh avocado fruit of the Ettinger variety is 5.2 g/100 g, of which approximately 75% is insoluble fiber, and 25% soluble fiber. Fiber intake is inversely associated with body weight and body fat.
Avocados contain all of the nine essential amino acids, even though not in the ideal ratios, which makes them a complete protein food. Replacing animal protein, which is usually high in saturated fat, with vegetable protein can help maintain and lose weight.
A typical avocado contains 30 grams of fat, but 20 of these fat grams are beneficial monounsaturated fats that help speed up the basal metabolic rate when compared with saturated fats.
It is the avocado high fat content that has led to the myth that avocados are fattening and for that reason should be avoided in low calorie diets. However, in a study of 61 overweight and obese men and women, it was concluded that the intake of 200 grams per day of avocado as part of a low calorie diet doesn’t compromise weight loss when substituted for 30 grams of mixed dietary fat like oil or margarine.
Avocados for Weight Loss Study 1
In a study of rats, it was discovered that food intake as well as body weight gain were reduced in rats that were fed de-fatted avocado pulp compared to those fed cellulose. The data resulting from the study suggests the presence of an appetite depressant in avocado.
Substituting mashed avocado for butter or margarine can help cut calories and increase healthy monounsaturated fatty acids intake.
Avocados for Weight Loss Study 2
In another study, an average of just over 1 avocado a day for thirty three days increased average daily calories by 24 percent and also fat by 54 percent but led to weight loss averaging about 1 kg or 2.2 lbs.
Avocado consumption will not result in rapid weight loss, but moderate avocado consumption can be helpful when combined with other weight loss foods.
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