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Before, I always had a doubt:
Why are avocados obviously very greasy and contain a lot of fat, but they are enshrined as weight loss saints?
Why has this unassuming fruit always been sought after by celebrities?
Why is it that it is obviously not delicious (it tastes like eating a piece of oily pastry), but it has become the most favored star fruit in various food apps?
A recent study finally answered my doubts, showing that girls eating an avocado a day can reduce belly fat [1]. Seeing this news, I immediately wanted to run to buy a box and go home...
Later, think about it, or calm down, first look at what is in the avocado.
1
What nutrients do avocados have
Avocado, Chinese named avocado.
Avocados are a good name, and the texture of their peels does remind people of crocodiles; some places call them "avocados", probably because they have a cheese-like taste, which is also quite appropriate.
So, what about its nutrition? Let's take a look at --
◎ 39 health network mapping.
As can be seen from the chart, avocado has a high fat and potassium content, rich in B vitamins, and is a low-carbon water, high-fiber fruit.
High in fat
Fat accounts for 15% of the pulp of avocados, but its main fat is monounsaturated fat.
2
High in potassium
Avocados are the best of the potassium-containing fruits, with more than twice the content of bananas.
3
Rich in vitamins
Avocados are rich in the B vitamin family.
4
Low carbon water high fiber
Carbohydrates account for only 8% of the pulp of avocados, while fiber content is one of the highest in fresh fruit.
Avocados can indeed lose weight
As a "high-fat" fruit, would you feel that the role of avocados is to "fatten"? In fact, the monounsaturated fats contained in avocados actually help to lose weight. In 2007, a study in the journal Diabetes Care found that we could prevent the distribution of fat around the abdomen of the body by eating a diet rich in monounsaturated fats. [2]
Recently, new research has once again demonstrated the relationship between avocados and the abdomen.
Researchers at the University of Illinois at Urbana-Champaign published an article in the journal The Journal of Nutrition titled "Avocado Consumption, Abdominal Adiposity, and Oral Glucose Tolerance Among Persons with." Overweight and Obesity) research paper.
The study shows that eating an avocado a day in women can help redistribute belly fat [3], reducing visceral fat deep in the abdomen, thereby reducing the risk of certain metabolic diseases.
The study involved 105 adult men and women who were overweight or obese (61% were women) and were divided into two groups:
One group ate foods containing fresh avocados every day; the other group ate foods with almost the same ingredients and calories, but did not contain avocados.
The trial was conducted for 12 weeks.
The results found that female participants who consumed avocados on a daily basis reduced visceral fat in the abdomen and a lower ratio of visceral fat to subcutaneous fat, suggesting that avocado helped redistribute belly fat.
However, there was no change in fat distribution* in men* and no improvement in glucose tolerance in either men or women.
In addition, a randomized crossover study published in the Journal of Nutrition in 2013 found that people who regularly ate avocados had lower rates of abdominal obesity compared to those who did not eat avocados in their diets. [4]
In the study, participants were 26 overweight individuals with an average BMI of more than 28, and the researchers grouped them into groups, with 1 group adding an extra half an avocado to lunch each day.
The researchers found that the group that consumed half an extra avocado increased satiety by 26 percent and the desire to snack by 40 percent.
All in all, avocados can indeed enhance satiety and thus achieve the purpose of helping to lose weight.
Without further ado, I'm going to stock up on the goods.
*There are three main reasons for the difference between men and women:
At present, the obesity trend in women is more obvious than that of men, so weight loss interventions for women have been further added in the study, which has biased the results of the study;
Participants were mostly female (73% female, 27% male), making it impossible for the study to observe the effects of avocados on men;
Men and women in the study consumed different amounts of fiber, with women consuming 9% more than men, making avocados "look" more pronounced on women.
Resources:
[1] Khan NA, Edwards CG, Thompson SV, Hannon BA, Burke SK, Walk ADM, Mackenzie RWA, Reeser GE, Fiese BH, Burd NA, Holscher HD. Avocado Consumption, Abdominal Adiposity, and Oral Glucose Tolerance Among Persons with Overweight and Obesity [J]. J Nutr. 2021 Sep 4 ; 151(9) : 2513-2521.
https://academic.oup.com/jn/article/151/9/2513/6311819
[2] Monounsaturated Fat–Rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-Rich Diet in Insulin-Resistant Subjects. doi.：10.2337/dc06-2220
https://diabetesjournals.org/care/article/30/7/1717/26489/Monounsaturated-Fat-Rich-Diet-Prevents-Central
[3] Khan NA, Edwards CG, Thompson SV, Hannon BA, Burke SK, Walk ADM, Mackenzie RWA, Reeser GE, Fiese BH, Burd NA, Holscher HD. Avocado Consumption, Abdominal Adiposity, and Oral Glucose Tolerance Among Persons with Overweight and Obesity [J]. J Nutr. 2021 Sep 4 ; 151(9) : 2513-2521.
[4] Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. PMID: 23638933; PMCID: PMC3664913.
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