Avocados are one of the healthiest superfoods a person can eat,
and is rich in protein, dietary fiber, vitamins, minerals, and healthy fats that can reduce a person’s risk for heart disease. Avocados can also help lower cholesterol, reduce the risk for type 2 diabetes, prevent cancer, and can even promote weight loss and a healthy body weight.
Unfortunately, many individuals have formed the false impression that avocados are unhealthy and fattening — especially after hearing that the fruit contains “healthy fats.” In all actuality, the healthy fat in avocados is mostly comprised of monounsaturated fat in the form of oleic acid. Monounsaturated fats are considered “healthy” fats because they have the ability to lower your risk for heart disease and reduce your body’s bad cholesterol levels.
To further support the health benefits of avocados, researchers at Loma Linda University Medical Center conducted a study to proved that avocados can lead to weight loss and long-term satiety — also known as a lasting feeling of fullness.
The study, which was published in a recent issue of Nutrition Journal, involved 26 adults who had body mass indexes that fell between the overweight and moderately obese range. Half of the study participants were instructed to eat one-half an avocado every day for lunch for the duration of the study, whereas the remaining participants ate lunch as usual without avocados.
When the study concluded, the researchers learned that the individuals who consumed avocados daily for lunch experienced a 28 decrease in the desire to snack on foods within the five hours that followed lunchtime. Additionally, the participants reported a 23 increase in satiety following their meals, as well as experienced improvements in blood sugar levels.
The study results showed that avocados were able to help suppress appetites — leading to the consumption of smaller portion sizes and weight loss as a result.
There are a number of ways to add avocados to your diet, especially if you’ve had weight-loss surgery and are continuing along the path to weight loss
- Add sliced avocado to sandwiches.
- Use mashed avocado as a topping on baked potatoes instead of butter and sour cream.
- Make scrambled eggs creamier by adding diced avocado.
- Add avocado slices to your favorite salad.
- Blend avocados in smoothies with your favorite fruits.
- Grill avocado and serve as a side with grilled chicken or fish.
- Make homemade guacamole and serve with pita or kale chips.