Despite their caloric value, avocados have many good properties. They are rich in fat and can still help you lose weight. We will tell you about the nutritional values of avocados and why they are so healthy.
The avocado is a divide. While some think it is too high in fat and bad for your figure because of its calories, the other side is convinced that it can even help you lose weight. One thing is certain: Avocados are incredibly healthy and, in addition to a delicious taste and many possible uses, they also provide numerous other great effects.
According to the statistics of Mission Produce, the world’s largest avocado company, China imported less than 2 tons of avocado annually in 2009. In 2017, the number soared to 32,000 tons, an increase of 16,000 times.
You must want to know whether this is a marketing scam or whether avocado is really a perfect healthy fruit.
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Superfood Avocado: Calories and Nutritional Values
The avocado belongs as a laurel plant botanicaltot to the fruits, but it is therefore not particularly sweet. But their restrained and mild taste and creamy consistency make them a popular food. The butter fruit also owes its versatile uses to its high-quality fats: from avocado pesto to avocado chocolate cakes, it provides a creamy consistency and has a fairly neutral taste.
For a fruit, the avocado has a relatively large number of calories: for every 100 grams it is about 160 kcal. If you take an entire avocado of an average of 250 grams, the number increases to about 400 calories. This value is mainly due to its high fat content of 15 grams. But because they are simple unsaturated fatty acids, their consumption has a positive effect on your body – even in terms of losing weight.
Away from calories: More nutritional values of avocado
Of the 15 grams of fat, 10 grams are simple unsaturated fatty acids and 1.8 grams are polyunsaturated fatty acids. In addition, there are nine grams of carbohydrates and seven grams of fiber, as well as two grams of protein and 0.7 grams of sugar.
How healthy fats help you lose weight
The “good” simple unsaturated fatty acids contained in the avocado can help with fat burning. The enzyme lipase is responsible for this – it controls fat burning during digestion. At the same time, it prevents the storage of fat in the body and drives fat metabolism. Good to know: The addition “unsaturated” describes the chemical structure. Unsaturated fats are considered to be particularly healthy, saturated fats should be enjoyed in moderation.
Fat in general saturates for a long time and can help you eat less. In any case, it causes insulin levels to rise more slowly than carbohydrates – and because insulin blocks fat burning, it promotes fat. However, this does not mean that carbohydrates are thickeners – here you have to choose between junk food and full-fledged foods and, ideally, rely on a balanced mix of fats, carbohydrates and protein.
Tip: If possible, you should not heat unsaturated fatty acids, which are also contained in peanuts, rapeseed oil and olive oil, but rather enjoy cold. The reason: They oxidize in heat and can then quickly become unhealthy trans fats. If you want to use avocado in a warm dish, it’s best to add it to the end.
This is what makes the avocado so healthy
Lowering cholesterol levels
The unsaturated fatty acids of avocado help your body absorb the fat-soluble vitamins A, D, E and K. They protect organs and have a demonstrable positive effect on cholesterol levels, as a 2016 Study by Pennsylvania State University found.
The vitamin A contained in the avocado is good for blood formation, makes our skin look better and strengthens our eyes. Bones and teeth also need vitamin A. In addition, avocados are rich in phytonutrients such as carotene, which is important for the development of mucous membranes and skin cells as well as for the visual process. Basically, carotenoids act as antioxidants that trap the harmful free radicals. The avocado can also be used against stress, because there is a lot of lecithin and B vitamins in its pulp, which strengthen the nerves.
Vitamin B5, also known as pantothenic acid, renews the skin surface, has a supportive effect on wound healing, strengthens the hair and makes it resistant.
Preservation of muscles
For a fruit, the avocado with about 30 milligrams contains a decent portion of magnesium – the mineral has a supportive effect in building muscle tissue, can help against convulsions and also promote a good function of the nerves.
Avocado: A slimming product despite calories?
The avocado not only impresses with its unique taste and great consistency, but also contains valuable and high-quality vegetable fats. In our latitudes, there is no comparable alternative that could replace it. This also makes it such a popular food. It enriches the range of healthy foods enormously, but it is not a staple food.
Those who enjoy the fruit from time to time will neither become fat nor lose weight. However, avocado can support the weight loss process to a certain extent if it is consumed as part of a healthy diet and in combination with endurance sports. It is extremely healthy in any case!