It is a fruit that grows on a tree, in taste it connects better for us to a vegetable salad or as a non-sweet spread.. but nutritionally it is neither a vegetable nor a fruit. It is fat. And not just any fat, it is considered one of the superfoods, with high nutritional value and unique properties. It has different varieties, each of which ripens in a different season – it is possible to get avocado almost all year, and incorporate it into many dishes, and now in this season especially it is available to us even in several varieties simultaneously.
Why is it so healthy?
1. Avocado contains a nice amount of folic acid, which is required to prevent anemia and weakness, and is required for brain function.
2. Avocado is very rich in vitamin E, which is required for our skin and for disease prevention.
3. Avocado is rich in minerals – zinc, which is required for the immune system, potassium, which is required for regulating blood pressure, and also iron, which is required for strength and transporting oxygen to the muscles.
4. The nutritional values do not get ruined!!!!
Make avocado salad, avocado schnitzel, a spread or anything else – these values of vitamins and minerals remain in the avocado even for several days.
To prevent browning, sprinkle lemon juice and close היטב to prevent contact with the air.
5. Keeps you full for a long time:
Avocado contains on average 20% fat, which contributes to prolonged satiety, combined with dietary fiber.
Incorporating avocado in a vegetable salad instead of a teaspoon of oil – will contribute to the salad being filling for a longer time, and incorporating avocado as a spread on its own or as an addition to another spread – will cause the sandwich to be filling for a longer time.
Reduces snacking: A study conducted in Mexico found that eating avocado every day contributed to reducing unhealthy snacking and even to weight loss. In the study, people whose diet is poor and relies mainly on cheap carbohydrates (bread and snacks), were asked – to eat every day 3 avocados!!! 3 whole units per day.
After a few weeks, weight loss was observed among most participants and improvement in blood tests.
Why did this happen? Avocado, like any fatty food, contributes to satiety. Replacing meals that contain empty carbohydrates, with meals that contain quality fat – contributes to greater satiety and an unconscious reduction in daily calorie consumption.
My recommendation: Incorporating avocado for example in breakfast contributes to this meal being more filling for a longer time, and even affects our behavior throughout the day, instead of eating carbohydrates and sugars that spike blood sugar and create a desire for more, satiety appears from the early hours of the day and helps us control the amount of snacks we eat.
Examples of filling breakfasts that are possible even during weight loss:
1. Half an avocado, half a cottage cheese, a large salad.
2. A slice of whole wheat bread with a quarter of an avocado, a hard-boiled egg, chopped vegetables.
3. rich green smoothie from protein yogurt with a quarter of an avocado, a banana and a teaspoon of silan.
Vitamin absorption from the salad: Adding avocado to a vegetable salad not only improves taste but also the nutritional value. A study published in the Journal of Nutrition found that adding avocado significantly increased the absorption of carotenoids such as lycopene and beta-carotene from vegetables. The fat in avocado allows the body to better utilize fat-soluble vitamins such as A and K. That is, the same salad, but with more real value for the body.
Avocado and heart health: Avocado is rich in monounsaturated fat that is considered beneficial for blood vessels. Studies published in the Journal of the American Heart Association found that regular consumption is associated with a decrease in LDL and an increase in HDL. This combination contributes to reducing the risk of heart disease. It is a source of quality fat that replaces less healthy fats in the menu.
The myth of weight gain from avocado: Despite the high fat content, avocado does not necessarily cause weight gain. The combination of fat and fiber contributes to prolonged satiety and a reduction in unconscious eating later in the day. When it replaces empty carbohydrates or snacks, it can even contribute to weight loss. The nutritional context is more important than calories alone.
Avocado and blood sugar balance: Avocado hardly raises blood sugar levels thanks to its low carbohydrate content. The fat and fiber in it slow down the rate of sugar absorption from combined meals. Studies in the field of nutrition show that incorporating quality fat in a meal reduces sharp fluctuations in glucose. The result is fewer energy crashes and less need for sweets later.
How much avocado to eat per day: Despite the many advantages, it is important to maintain an appropriate amount. Half a small avocado per day provides quality fat, fiber and vitamins without adding unnecessary calories. For those who consume a balanced diet, even a quarter of an avocado in a meal can be enough. The right combination is more important than a large quantity.