Health and weight loss benefits of avocados

HELP REDUCE BELLY FAT
Research has shown that swapping your cooking oils for varieties like avocado oil that are rich in monounsaturated and oleic fatty acids can spot-reduce abdominal fat, which may decrease the risk for metabolic syndrome—the name for a combination of negative health markers associated with weight gain.  A study in the journal Diabetes Care found that a diet rich in monounsaturated fat may actually prevent body fat distribution around the belly by down regulating the expression of certain fat genes. One tablespoon of avocado oil is about 120 calories and 10 grams of monounsaturated fat—a nutritional profile almost identical to extra virgin olive oil. But unlike EVOO, avocado oil has a very high smoke point, so you can use it for sautés and stir-frys without risk of creating free radicals that can harm your health.

STABILIZES BLOOD SUGAR
An avocado also provides nearly 20 vitamins, minerals and phytonutrients essential for healthy weight management, including 14 grams of satiating fiber and 66 percent (60 micrograms) of your daily need for vitamin K—a nutrient that helps regulate sugar metabolism and insulin sensitivity. Leafy greens are an even richer source of the vitamin, so adding avocado to your salads will give you the best bang for your buck.

HELPS YOU WORKOUT LONGER
Pre-workout supplements claim to give you that extra boost, helping you work out longer than usual. Research has shown that eating an avocado can provide the same energy boost naturally!  Bottom line: swap fried foods, baked goods and butter for snacks and oils that are high in monounsaturated fat like fresh avocado or avocado oil for a clean energy boost that keeps your metabolism burning, even after you’ve left the gym.

THEY KEEP YOU FULL FOR HOURS
A scoop of guacamole may be one of the most effective hunger-squashers known to man. In a study published in Nutrition Journal, participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterwards. At only 60 calories, a two-tablespoon serving of guacamole (on top of eggs, salads, grilled meats, etc.) can provide the same satiety benefit with even more of a flavor-punch.  Additional studies have shown that they increase meal satiety, and increase time to hunger, which makes avocados are a weight loss friendly food.  Avocados are also high in fiber, and very low in carbs, two attributes that should also help promote weight loss, at least in the context of a healthy, real food based diet.

THEY’RE A NUTRIENT BOOSTER
Vegetables are a dieter’s best friend, but you won't get much benefit from a garden salad without adding a little fat - Avocados are vitamin-rich and chock-full of important nutrients that can shrink your waistline. And when it comes to fat, the type found in avocados reigns supreme - Studies have shown  that adding avocado to salad allowed participants to absorb three to five times more carotenoids (disease fighting compounds associated with improved weight and fat loss). Give your greens the ultimate nutrient boost by adding guacamole, avocado slices, or a tablespoon of avocado oil-based vinaigrette.

THEY’RE A FREE-RADICAL FIGHTER
Free radicals in your body attack your cell’s mitochondria has a negative effect on  your metabolism. Antioxidants in fresh fruits and vegetables can help neutralize some free radicals, but they can’t reach the mitochondria - that’s  a problem; when your mitochondria aren’t working properly, your metabolism runs less efficiently .  Research has found that monounsaturated-rich avocado oil can help mitochondria survive the free-radical attack.

So there you have it – hope you try it out for yourself!