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Eating Lots of Avocado has Positive Health Outcomes

FACT CHECKED
  Published on January 21st, 2022
  Reading time: 3 minutes
  Last modified April 8th, 2022
Avocados for health

We have a test for you to conduct at home—it’s simple and you’re likely to see some results. Add one half of an avocado to your breakfast—yes, it’s that simple. That’s all you need to do. Now, take mental note of the time you normally eat lunch (or have that post-breakfast snack). We’re betting that your normal snack or lunchtime will be delayed by at least an hour because you’ll still be satiated from the avocado. Feeling fuller for longer is one of the many positive outcomes found in recent research, promoting the consumption of lots of healthy avocados.

Why Are Avocados So Healthy?

The keto-friendly nutrient powerhouses are rich in vitamins C, E, K, and B6—they also boast riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, beta carotene, and healthy monosaturated fats.

Just one avocado gives 70 percent of recommended daily fiber, 27 percent potassium, 33 percent vitamin C, and 25 percent B6.

Eating a whole avocado in one sitting may not sound appetizing for some but pairing half an avocado with eggs in the morning, and then adding another half to an afternoon salad is quite doable. Or for a simple keto snack, fill your avocado with bay shrimp and salsa. If you want to get more creative, check out these recipes which incorporate the fatty fruit:

Eating Lots of Avocado is Beneficial According to Recent Study

Researchers at UC San Diego published a recent study which shows that consuming a lot of avocado leads to fewer total calories from other foods, as well as an overall healthier diet.

The randomized controlled trial was conducted over six months and compared different families who consumed only three avocados per week versus those who consumed 14 avocados per week. Potential health effects over the six months were documented alongside the avocado consumption.

Data showed that the families who ate an increased number of avocados ended up consuming fewer number of total daily calories. A more significant factor is the calorie reduction came from foods such as refined grains, sodium, and sugar. [1] Those unhealthy foods were more easily avoided as the avocado sped up satiety, so the need for additional calories subsided.   

The Avocado Is More Than a Superfood

A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being. While superfoods are typically characterized by nutrient content, alone, the health benefits of avocado are more intricate. The dietary fiber and fats in the avocado affect gastrointestinal functions by creating bulk that reduces the speed of gastric emptying, making us feel fuller and in less need of carbohydrates and sugar. Moreover, glucose and insulin reactions are regulated by the healthy fats and fiber, also contributing to less desire for additional filler foods.

Avocado in guacamole and on toast

Authors of the study stated that these conclusions may provide insight into more effective ways of tackling obesity and other nutrition-influenced afflictions.  

While we, in the keto community, already knew about the positive connection between avocado and health, it’s nice to see that current research is helping to spread the word!

References

1.

Pacheco, L. S., Bradley, R. D., Denenberg, J. O., Anderson, C. A. M., & Allison, M. A. (2021). Effects of Different Allotments of Avocados on the Nutritional Status of Families: A Cluster Randomized Controlled Trial. Nutrients, 13(11), 4021. MDPI AG. Retrieved from http://dx.doi.org/10.3390/nu13114021

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