Do you think that if you eat avocado every day, you can gain weight? Although this has been believed, this is not entirely true. The real picture is that It all depends on the caloric count of your daily diet.
An avocado would generally have 250 calories out of the 2,000 recommended daily., so if we take avocado as main, replacing, for example, meat, you can get fat from a healthier profile without gaining weight – or even losing it, by replacing carbohydrates with this fruit.
Precisely that contribution of heart-healthy fats can help against One of the harms of overweight: the so-called 'bad cholesterol', the LDL (acronym for 'Low Density Lipoproteins' in English) that is deposited on the walls of the arteries.
"When you think of 'bad cholesterol', imagine that it is packaged in LDL particles. There is no good LDL, but small and dense LDL particles are especially bad"explains Professor Penny Kris-Etherton.
A randomized study conducted by researchers at Pennsilvania State University (USA) and published in the Journal of Nutrition that a daily avocado makes LDL levels lower in obese people.
"What we have been able to demonstrate is that, by incorporating avocado into the daily diet, patients see the concentration of small and dense LDL particles decrease," says Kris-Etherton, one of the authors. Under these conditions, LDL forms arterial plaques that can impede blood flow and cause heart attacks. "People at risk might consider adding avocado as a healthy alternative, for example as whole grain bread toast or as a sauce to dress raw vegetables."
According to the authors, the LDL particles eliminated by the diet used at work had undergone an oxidation process. And like oxidation spoils food – as well as the dark color that apples take when they are cut and left in the air -, This phenomenon is not healthy for the organism either.
Nutritional research on avocados is a relatively new area of study.
The tip of the iceberg
"Nutritional research on avocados it is a relatively new area of study, and I think we are at the tip of the iceberg of how much we can know about its health benefits, "says the professor."They are very rich in healthy fats, Carotenoids – important for eye health – and other nutrients. A densely nutritional package on which we have much to learn. "
In a diet that controls fat and calories, the benefits include a decrease in worse cholesterol and an increase in an antioxidant.
The authors add that, having a moderate fat diet, but without avocado, the same monounsaturated fatty acids found in this vegetable, it must be assumed that it has other bioactive elements that contribute to the benefits of the avocado diet.
To reach this conclusion, 45 adult participants who were obese or overweight were recruited.
What happens if I eat avocado every day?
- This vegetable fat will help decrease your BMI (body mass index).
- It prevents heart disease and lowers "bad" cholesterol levels.
- Its properties help in skin care and protect it from UV rays.
- Contains vitamin A, C and E, it is recommended for pregnant women avoiding premature births.
A controlled diet
In the first step of the study, they all followed for two weeks a diet that pretended to be the usual one for an American, that is, the 'western diet'. In this way, they made sure that they started from the same base before separating them into three different groups.
During the following five weeks, each of the subjects followed one of these diets: a low fat, a moderately fat and finally a moderately fat one that also included a daily avocado. Those in the second group also received nutritional supplements to match the contributions of healthy monounsaturated fatty acids that those of the third were receiving thanks to avocado.
After five weeks, avocado diet participants were shown to have "significantly" lower levels of oxidized LDL cholesterol compared to both members of the two other groups and themselves before starting the trial. They also saw their levels rise from an antioxidant, lutein. (I)