Is avocado gaining weight or losing weight?
Avocado, also known as avocado, is called "deep-sea fish" among fruits. If I told you that such a recognized "high-fat" fruit can reduce abdominal fat, would you believe it?
A study published in the Journal of Nutrition by researchers at the University of Illinois at Urbana-Champaign shows that eating an avocado every day can help women redistribute abdominal fat and reduce visceral fat deep in the abdomen, thus reducing the risk of some metabolic diseases.
150 overweight or obese people participated in a randomized controlled trial for 12 weeks. Finally, the researchers found that the satiety of the group who ate half an avocado increased by 26% and the desire to eat snacks decreased by 40%.
Although avocado is a fruit, its nutritional characteristics are far from those of "low energy and low fat" fruits.
Its biggest advantage comes from the fat value.
About 70% of the fatty acids in avocado are monounsaturated fatty acids, and oleic acid (also the main component of olive oil) accounts for more than 60% of the total fat content, which has the functions of lowering cholesterol and preventing abdominal fat accumulation.
In addition, avocado is rich in dietary fiber, potassium, nicotinic acid, calcium, magnesium and other nutrients.
An avocado is about 130 ~ 150g. Eating an avocado consumes about 200 kilocalories.
Its energy is twice that of bananas, four times that of cherries, 7.3 times that of watermelons, and its fat content is dozens of times that of ordinary fruits.
Avocado is high in calories, but it has a strong sense of fullness, which can directly reduce your desire to eat snacks.
How to eat avocado is healthier?
If you are losing weight, it is recommended to eat less than half an avocado every day.
For how to eat avocado, there are the following suggestions:
1) Add smoothies to make it thicker.
2) Adding chopped avocado to salad can help absorb the fat in vitamins.
3) Add butter and jam to the sandwich.
4) Use eggs and tomatoes as avocado toast to balance carbohydrates, protein and fat.
5) Add avocado to tortillas and burritos, which is a Mexican dish.
6) Freeze avocado pulp, and then add honey to make delicious ice cream.