Avocado lovers can rejoice because a new study has shown that this creamy fruit is compatible with a healthy diet. Avocados provide health benefits by providing healthy fats and can lower LDL cholesterol levels, protecting your heart health. In addition, they can help you lose weight or maintain a healthy weight. In addition, they offer many essential vitamins and minerals, such as potassium and vitamin K.
Unfortunately, many people fear fat in the modern world, as doctors and corporations have demonized it for decades. In the 1980s and 1990s, the low-fat craze dominated the US, and sugary snacks filled grocery store shelves.
People have come to believe that eating fat causes weight gain, not realizing that we need healthy fats to survive. Since then, doctors have discovered that added sugars can cause a number of health problems, including diabetes and heart disease.
However, avocados may protect against heart problems because they contain healthy monounsaturated fats that reduce inflammation. They also lower the level of LDL (“bad”) cholesterol and blood pressure. Below we look at some studies that explain why a healthy diet should include avocados.
Eating two avocados a week can reduce the risk of heart disease
New research has shown that eating two servings of avocados per week can reduce the risk of cardiovascular disease (CVD) and improve heart health. Avocados contain the perfect combination of dietary fiber, vitamins, minerals and healthy fats to support a healthy diet.
A March 2022 study in the Journal of the American Heart Association reported the findings. It is the first study to establish an association between higher avocado intake and fewer cardiovascular events.
For the study, researchers followed 68,000 women and more than 41,700 men for 30 years, recording all health events. When the study began, the participants had no coronary heart disease, cancer or stroke.
The participants filled out questionnaires about their eating habits every four years. One of those questions was how much avocado they eat as part of a healthy diet. During the study period, the researchers recorded a total of 14,274 CVD events (9,185 coronary heart disease events and 5,290 strokes).
The researchers made a surprising discovery about the participants who ate two servings of avocados per week. Those who ate half an avocado or 1/2 cup of fruit had a 16% lower risk of cardiovascular disease. They also had a 21% lower risk of coronary heart disease compared to participants who never or rarely eat avocados.
The research team recommended replacing half a daily serving of margarine, butter, eggs, yogurt, cheese or processed meat with an equal amount of avocado. For example, if you regularly eat toast with butter, you can replace this creamy fruit with butter to support a healthy diet. You can add them to salads, smoothies, sandwiches and other nutritious recipes.
According to the findings, this healthy replacement resulted in a 16-22% lower risk of cardiovascular disease.
A healthy diet that includes avocados suppresses hunger
Foods high in fat and fiber, like avocados, can keep you full long after you eat. Since fats and fibers are digested more slowly, they can help you regulate your appetite and reduce your calorie intake.
One study found that a breakfast containing avocado increased satiety in overweight or obese individuals. Participants felt more satisfied after the meal than those who ate a breakfast with the same calories but less fiber and fat. Therefore, including avocados in a healthy diet should help reduce hunger and keep you feeling fuller for longer.
Avocado can promote weight loss
Other studies find that people who consume more fruits and vegetables tend to weigh less. A large-scale study involving 18,000 adults examined their eating habits and calorie intake. The results showed that the subjects who ate avocado had a more nutritious diet in general. They also had a reduced risk of metabolic syndrome and a smaller waistline than those who did not eat avocados.
These findings do not necessarily prove a correlation between avocados and better health. However, they suggest that a balanced diet can include avocados. In fact, they can help maintain weight if eaten regularly.
Another study found that frequent consumption of avocados resulted in a 9% lower chance of becoming obese or overweight over a period of 4 to 11 years. This study does not provide evidence that avocados can help with weight loss. However, they can help you control your weight by speeding up your metabolism and reducing your appetite.
Some preliminary findings suggest that avocados may promote weight loss. One study found that people who ate avocados a day and followed a low-calorie diet had better gut bacteria. In turn, they were more successful in losing weight. Also, their inflammation levels decreased slightly, but not enough for the researchers to determine the cause.
Finally, a study in overweight and obese adults examined whether eating avocados for three months daily reduced abdominal fat. The findings showed that the participants who ate avocados daily had a much lower amount of abdominal fat. Those who did not consume avocado had no difference in belly fat.
Other foods for a healthy diet
While avocados are called a superfood because of their nutrient density, a healthy diet requires other whole foods as well. Be sure to “eat the rainbow” as often as possible, including a wide variety of fresh fruits and vegetables. Also, nuts, seeds, whole grains, lentils, legumes, eggs and low-fat dairy products should be part of a healthy diet. Some food ideas include:
- Sweet potatoes
- Spinach
- flax seeds
- Greek yoghurt
- blueberries
- Blueberries
- Broccoli
- quinoa
- bananas
- apples
- oranges
- Chocolate black
- kale
- Avena
Final thoughts on why avocados support a healthy diet
The above studies show that no healthy diet is complete without this delicious fruit. After all, avocado toast not only tastes great, but also provides essential vitamins and minerals. They’re also easy to incorporate into meals like smoothies and salads, making them one of the most versatile fruits.
In addition, they offer numerous health benefits, such as improving heart health and lowering LDL cholesterol. Some research suggests they may even promote weight loss and reduce appetite. Eating avocados at least twice a week can support a healthy diet and add bulk to your meals. You can find countless recipes online, so don’t hesitate to try something new!
By Kristen Lawrence. English article