Nutritional values
- avocado they are an excellent source of numerous vitamins, minerals, healthy fats and fiber. In fact, 100 g of product (about half of an avocado) contains about 160 calories.
In this portion we also find:
- Vitamin K: 26% of the RDI
- Folate: 20% of the RDI
- Vitamin C: 17% of the RDI
- Potassium: 14% of the RDI.
- Vitamin E: 10% of the RDI.
In addition, avocados also contain one fair amount of niacin, riboflavin, copper, magnesium, manganese and antioxidants. They are low in carbohydrates and a great source of fiber - each serving contains only 9g of carbohydrates, 7 of which come from fiber.
Unlike most other fruits, avocados are relatively high in fat, about 15% by weight.
Fat yes, but good
Although avocados are technically a fruit, from a nutritional point of view they are considered a source of fat. Unlike other fruits, avocados are in fact very high in fat (77% of their calories comes from lipids) which are mainly monounsaturated, as well as a small amount of saturated fat and polyunsaturated fat.
Most of that monounsaturated fat isoleic acid, the same fatty acid found in olives and olive oil. A type of fat that is considered healthy (always within certain quantities).
Numerous studies have indeed linked oleic acid for health benefits, such as reduced inflammation and a lower risk of developing heart disease.
Among the benefits brought by this fat, we find: one increased sensitivity to insulin, better blood sugar control and lower "bad" LDL cholesterol levels.
A review of 10 studies analyzed and found that replacing some fats in the diet with those found in avocado, can reduce total cholesterol of an average of 18,8 mg / dl, "bad" LDL cholesterol of 16,5 mg / dl and triglycerides of 27,2 mg / dl.
And, as if these benefits weren't enough, avocados also contain fat-soluble phytosterols almost 20 times more than other fruits.
What about the diet?
According to the basics of the Mediterranean food modelPeople who are able to incorporate fruits and vegetables into their diets tend to have lower body weights.
A large observational study looked at some American nutritional patterns, noting how those who ate avocados tended to have healthier eating habits, a lower risk of metabolic syndrome it's a lower body weight compared to those who did not eat avocados.
While this doesn't necessarily mean avocados made people healthier, it does show that avocados can fit well into a healthy diet, provided that upstream it is planned to insert these foods on the basis of one's daily requirement.
For this reason, you can put them in your own power supply: One study found that when 30g of fat in avocado was replaced with 30g of any other type of fat, participants lost the same amount of weight.
