Should You Include the Avocado in Your Weight Loss Plan? Useful Information to Know
Posted Jun 23 2009 5:11pm
Avocados have enjoyed a controversial history, and nutritionists and doctors have told us to stay away from them more often than not. This controversy is understandable since an avocado weighs in at a hefty 325-400 calories each. On top of that, it has 28-33 grams of fat, or an 80% fat to calorie ratio!! With these statistics, can we afford to include them in our weight loss plan?
The answer is yes, according to a recent article about weight loss on Real Age, a website founded by the popular wellness team of Dr. Michael Roizen and Memhet Oz, M.D. The article states, “Eating a small amount of healthy unsaturated fat — think olive oil, nuts, avocado, and fish — before a meal triggers a chain reaction in your digestive system that slows the rate at which your stomach empties, which means you feel fuller faster. It also helps keep your blood sugar levels from spiking after your meal and makes it easier for your body to absorb fat-soluble nutrients, such as vitamins A, D, E, and K, as well as lycopene and lutein.
Web M.D. recently featured an article that highlighted the avocado. Stating that while it was once banished for being high in fat, this fruit is making a healthy comeback. Avocados are a monounsaturated fat, or a good fat, which lowers cholesterol. Web M.D. suggests eating them in moderation, such as starting with about 1/6th of a large avocado. To get the best that avocados have to offer, buy organic if you can. If they aren’t available locally they can be purchased online.
Additionally, they are loaded with many important nutrients such as protein, potassium, vitamins E and A, B. Here are the top ways in which avocados can help your weight and your health:
• Neutralizes excess body acids resulting in weight loss
• Boosts satiety (feeling of fullness)
• Lowers LDL (bad) and raises HDL (good) cholesterol levels
• Aids in digestion and helps flush toxins
• Offers significant protection against cancer
• Strengthens the immune system
With all the talk about high cholesterol in the press I decided to read further, and found about a recent study that was conducted in Australia. The women were told to eat an Avocado daily, without changing anything else in their diet. Three weeks later, these middle-aged women had reduced their cholesterol levels by 8%. Another group of participants had been put onto a low fat diet, and their cholesterol had reduced cholesterol by only 5%. The greatest surprise was that the group eating Avocados had HDL (good) levels increase at a ratio of 15%. Think about it, this study only lasted 3 weeks!
The avocado is being recognized as one of the super foods, which gives us a great health return. With its proven weight loss benefits, I definitely recommend that it be included in any weight loss plan.
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Kathy is a writer, entrepreneur and wellness researcher, and holds a Certificate in Holistic Wellness Coaching. She has over 15 years of experience in management, and over 10 years in coaching personal and professional development success strategies.