Avocado in the diet: calorie villain or slimming secret?

Avocados are high in calories, but is that a bad thing?

The avocado is a relatively high-calorie fruit compared to others, with around 160 calories per 100 grams (3.5 oz). This is mainly due to its fat content, which is higher than in other fruits. However, the fats present in avocados are healthy fats, such as monounsaturated fats, which are beneficial for cardiovascular health and help reduce levels of bad cholesterol (LDL) in the blood.

This type of fat is also essential for the proper functioning of the body, taking part in the absorption of fat-soluble vitamins (A, D, E and K), the production of hormones and the health of cells. Therefore, despite its calorie content, avocado is not the villain of a healthy diet, as is often thought.

Avocado helps control appetite

One of the reasons avocados can be a great ally for those trying to lose weight is their ability to increase satiety. The healthy fat and fiber present in avocados help to maintain the feeling of fullness for longer, which can help to control hunger and, consequently, reduce calorie intake during the day.

In addition, avocado has a low glycemic index, which means it doesn't cause rapid spikes in blood sugar, preventing that sudden surge of hunger after meals.

Slimming benefits

Contrary to the myth that avocados are fattening, they can actually help with healthy weight loss when eaten in moderation. Some of the main benefits include:

1. Increased satiety: As mentioned, avocados help maintain a feeling of fullness, which can prevent overeating.
2. Blood sugar control: By preventing glycemic spikes, avocados help control insulin levels, which can prevent excessive fat storage.
3. Improved metabolism: The healthy fat present in avocados can also help improve fat metabolism and calorie burning.
4. Detoxification: Avocados contain antioxidants and nutrients such as vitamin E and glutathione, which can support the body's detoxification process.

How to include avocado in your diet in a balanced way

Although avocados are beneficial, the key is moderation. Like any other caloric food, if consumed in excess, it can contribute to weight gain. However, when included in a balanced way, avocado can be an excellent addition to your diet.

Here are some ways to include avocado in your diet:

• In salads: Use slices of avocado as a side dish or to add creaminess to salads.
• For breakfast: Prepare wholemeal toast with mashed avocado, a pinch of salt and pepper, or add it to a smoothie.
• As a fat substitute: In dessert recipes or savory dishes, replace ingredients such as butter or cream with avocado for a healthier version.
• In guacamole: The classic guacamole is a great way to enjoy the benefits of avocado in a tasty and healthy recipe.

Does avocado help you lose weight or make you fat?

Truth and Myth: Avocados can be an excellent option for those seeking healthy weight loss, as long as they are consumed in moderation. It is rich in good fats, fiber and essential nutrients, which can help control appetite, improve metabolism and promote general health. However, like any high-calorie food, excessive consumption can lead to weight gain, especially if you don't control the total calories in your diet.

So instead of avoiding it, how about incorporating it into your diet in a balanced way? Combined with a balanced diet and physical exercise, avocados can be your ally in the quest for a healthier life and even in the process of losing weight.

Sources of information:

• Academy of Nutrition and Dietetics
• American Journal of Clinical Nutrition
• Harvard T.H. Chan School of Public Health publications

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