Does avocado make you fat? Here's how much to eat if you're on a diet
The avocado is a fruit that lends itself very well to both sweet and savory preparations, rich in good fats and known for its beneficial properties that also help reduce the sense of hunger, the fruit with the typical shape of a pear, can be inserted in the nutrition of those who follow a low-calorie diet. Before you start experimenting with your avocado recipes, here's a video to learn the right cutting technique.
Characteristics and nutritional values of avocado
Avocado is a particular exotic fruit which, despite its high fat content, boasts slimming properties that make it perfect to be consumed even by those who are trying to lose weight. Belonging to the family of Lauraceae, it has a shape that resembles a large pear and for this reason it is called in some areas "alligator pear".
100 grams of avocado provide about 160 calories: it is a food rich in vitamins A, B, C, D, E, K and antioxidants, including lutein and the beta-carotene; there are also important minerals such as potassium, iron, phosphorus, zinc and manganese.
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Properties and benefits for the body
Here are some of the main beneficial properties of avocado:
- anti-inflammatory and antioxidant action
- effectively fights free radicals
- counteracts the natural cellular aging process
- facilitates digestion thanks to the high fiber content
- reduces blood pressure thanks to the presence of potassium
- protecting the circulatory system
- keeps blood cholesterol levels low
Avocado helps you lose weight: here's how
Among the foods that are good for health, avocado is certainly to be included, especially if it is a fruit that helps those who need to lose weight. But how does it do it?
To give avocado the slimming properties we have already mentioned, it is above all the monounsaturated fats, especially oleic acid And alpha linolenic acid, also known as Omega-3: these are good fats that stimulate the production of good cholesterol (HDL), decreasing the levels of the bad one (LDL). These values, together with those of triglycerides in the blood, are responsible for diseases related to the circulation and the heart. Furthermore, they can develop insulin resistance, the underlying cause of weight gain and obesity.
It is the fatty acids mentioned above that manage to eliminate fat in the abdominal area, which is why avocado can be used from time to time to replace extra virgin olive oil in dishes.
The nutritional values of avocado also make it perfect for accelerating metabolism, facilitating digestion and avoiding annoying swelling after meals.The fibers contained within this fruit, moreover, fill the sense of satiety, slowing down the decomposition of carbohydrates: according to some studies, consuming half an avocado for lunch would allow you to feel less done in subsequent meals. This last aspect is particularly important for the body weight management: avoid making us fall into temptation by consuming fatty and caloric snacks and snacks.
Thanks to the presence of vitamin K, the avocado is able to better control the metabolism of sugars, without raising the level of the latter in the blood.
How to eat avocado if you are on a diet? Ideas and recipes
Are you on a diet and do not know how to consume avocado without it making you fat? We have collected a series of very simple and quick ideas and recipes to be replicated immediately.
- Avocado Salad
Cut the avocado pulp into cubes after removing the peel and the central stone, prepare a salad base with lettuce, rocket, julienne carrots and a spoonful of corn, then add the avocado cubes. You will get a dish in a few minutes. fresh and healthy, perfect to be eaten in summer, and ideal to take with you as a lunch in the office. For the condiments, add a little lemon juice and a pinch of salt; avoid olive oil, as the fat component will be given by the pulp of the fruit.
- Avocado toast
Avocado toast is also an excellent idea to consume this delicious food at any time of the day. Our advice is to prefer it for breakfast: toast the bread, mash the avocado pulp with a fork and add a pinch of salt and a few drops of lemon; if you like, add some balsamic vinegar. Spread the cream thus obtained on hot bread or accompany it with croutons. To complete the breakfast, add a fruit. If instead you will consume avocado toast for lunch or dinner, you can accompany it with salmon or some eggs, but also a chicken salad.
Opt for tomatoes and lettuce for the vegan version.
- Smoothies and smoothies with avocado
Avocado can also be transformed into a precious thirst-quenching ally: how? Use it to create a healthy and refreshing smoothie. Blend the avocado pulp with a cup of vegetable milk, red fruits and a teaspoon of turmeric.
How much avocado to eat per day to avoid getting fat
Given its characteristics and nutritional values, the advice we give you is to eat about half an avocado a day to get all the benefits. This good habit will not only stimulate the metabolism facilitating weight loss, but it will also add precious nutrients for the body to the diet. Always remember to associate regular physical activity and to follow the nutritionist's advice regarding your health; in this way getting back into shape will be even easier!
Contraindications related to the consumption of avocado
Are there any contraindications to consuming avocado? Here's what to know.
In rare cases, some people have developed an allergy to this fruit, and some studies have shown that those who are allergic to latex may also show intolerance towards avocado.
Given the high amount of potassium, people with renal insufficiency should limit the consumption of this food, first asking their doctor for advice.
