"Excuse me, Dr. Pan, I heard that people who lose weight can't eat avocado because it is high in calories. Is it true?/You don't say. Avocado is a very strange fruit. Some people say it tastes like tuna sashimi, but others think avocado has a special smell that they don't like. More people think it is a high-calorie and high-fat fruit, so it is not sensitive to it. But this article may change your mind.

Relationship between Avocado Fat and Weight Loss

The calories of avocado mainly come from fat. According to the data, it contains the highest proportion of fat among fruits. But the fatty acid of avocado is mainly monounsaturated fatty acid, which is a good fat, followed by polyunsaturated fatty acid.

According to a study published in the Journal of American Heart Association from June, 65438 to October, 2005, eating an avocado (rich in unsaturated fatty acids) every day can improve the "bad" cholesterol of overweight or obese people, especially those suffering from cardiovascular diseases, diabetes and obesity.

Experiments show that avocado can suppress appetite.

Another study also proved that eating half an avocado instead of other foods for lunch. The results show that if people eat half an avocado every day, their appetite for snacks will be reduced by 40% within 3 hours after meals, and the number of people who want to eat will be reduced by 28% within 5 hours after meals, which shows that avocado can inhibit hunger between meals.

Satiety is an extremely important factor in weight management. Once people feel full, they are less likely to eat snacks between meals. Although adding avocado instead of other foods at lunch will slightly increase the intake of calories and carbohydrates, it will not increase the blood sugar concentration.

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Big misunderstanding! Avocados are actually low-sugar antioxidant foods.

What ingredients does avocado contain to have such an effect? Studies have proved that avocado is a kind of fruit with high nutritional density. Avocado is rich in monounsaturated fatty acids, omega-3 fatty acids, substances that prevent cholesterol from being absorbed by the body (phytosterols) and antioxidants (polyphenols) that can fight cancer and cardiovascular diseases.

The sugar content in fresh avocado is much lower than that of other fruits, and its nutrients include potassium, magnesium, folic acid, fiber, vitamin B2, vitamin C and B6, which make it have many functions such as anti-inflammatory, fat burning, nutritional supplement and so on.

Lutein in avocado can also prevent prostate cancer, cataract and macular degeneration. Among them, vitamin E is a powerful antioxidant, which can slow down the aging process and prevent heart disease and many different cancers.

In addition, glutathione in avocado, GSH for short, is also a powerful antioxidant and one of the most important elements in the process of liver detoxification. GSH is also involved in the synthesis of detoxification antioxidant enzymes, such as glutathione peroxidase.

When there is enough glutathione in the body, it can improve the function of immune system and fight against various diseases, especially cancer patients. It can also improve the ability of human immune system to fight cancer cells. Therefore, proper intake of avocado is really beneficial. No wonder, now the United States also shouts "an avocado a day keeps bad sorrow away".

How to eat avocado?

■ Dip in soy sauce

Avocado, which is not sweet and slightly greasy, is the most delicious way to eat in the south, that is, dipping in soy sauce, even garlic soy sauce and mustard soy sauce. They are also delicious. Japanese also eat avocados in soy sauce. Of course, not too much sauce!

■ Raw food or juice

Ripe avocado pulp is quite soft and smooth, and it is delicious to eat raw. It can be used as a salad side dish or as a sandwich filling, which is quite common abroad. In addition, you can make avocado milk with juice and milk to taste. You can also add Yakult or pudding to make avocado milk more varied.

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What are the small steps to choose avocado?

Avocado is a kind of so-called post-ripening fruit, which is not fully ripe at the time of harvest. After harvesting, it needs to be kept at room temperature to continue ripening, so that it will be soft and delicious. Avocado in the market can be divided into mature avocado and immature avocado, among which immature avocado is more common. Mature avocado skin is purple brown and soft to the touch, while immature avocado skin is green and hard to the touch.

When choosing avocados, you should pay attention to the following items:

1. Look with your eyes and choose avocado without pests.

2. Rough skin contact with white spots will ripen in about three to four days after purchase, which is most suitable for purchase.

3. Avocado is completely purple-black, indicating that it is over-ripe, and it is not recommended to buy it.

Excerpt from/"Health is my biggest: Dr. Pan's 30 Food Classes in YEATION" (written by Pan Huaizong/Excellent Culture)

Good retirement, happiness empowerment, high fat? Can't you eat avocado to lose weight?