- Gut Flora
- Heart Health
- Best Time To Eat
- Nutritional Content Chart
- 6 Health Benefits
According to a recent study conducted by the University of Illinois, women who ingested avocados daily lost deep visceral abdominal fat.
Abdominal fat is of two types:
- Subcutaneous fat: the fat that accumulates under the skin
- Visceral fat: the fat that is present deeper in the abdomen around the intern organs, which is the toughest to burn
This 12-week study found that women who consumed avocados had reduced abdominal fat and improved glucose tolerance, which is a good marker for a reduced risk of diabetes. Men who received avocados daily, however, did not demonstrate as much improvement as women.
Experts suggested that daily avocado consumption did not affect glucose tolerance but influenced the body to store body fat healthily that benefits the body, but these benefits were predominantly seen in females.
According to the National Health and Examination Survey, those who ate avocados had considerably lower body mass indexes, waist circumference, and body weight than people who didn’t have avocados.
What is the relationship between avocado and gut flora?
Gut flora is the environment of beneficial bacteria in the intestines that helps with digestion and maintains the health of the lining of the gut. A small study published in 2019 found that those who had avocado as a part of a hypocaloric diet lost weight despite it being high in fat and high in calories.
- Participants in the avocado group experienced increased good gut bacteria and decreased levels of blood inflammatory markers, a decrease in bile acids, and a rise in short-chain fatty acids.
- It was believed that these changes may contribute to a decrease in the development of cardiovascular diseases.
Imbalances in microbial diversity have been linked to obesity and metabolic problems.
Consuming a variety of colorful fruits and vegetables (a Mediterranean-style diet) has been shown to increase levels of beneficial gut bacteria and lower the risk of diseases.
Does avocado protect heart health?
According to studies, avocados may protect the heart in the same way that olive oil and nuts do.
Avocados are abundant in monounsaturated fat, fiber, and potassium, as well as the following plant-based nutrients that have been linked to improving cardiovascular health.
- Phytosterols: When ingested in the correct proportions, phytosterols can help decrease bad cholesterol, which is a risk factor for heart disease.
- Lutein and zeaxanthin: These carotenoids act as antioxidants and safeguard healthy cells, particularly those in the eyes.
When is the best time to eat avocado?
- Having avocado during breakfast is considered beneficial.
- Avocados can induce satiety and keep the stomach full for about five to six hours.
- Ideal avocado serving is about a third of a medium avocado (50 grams or 1.7 ounces, one ounce has 50 calories).
- It reduces appetite and stimulates hormones (hunger hormones) and food cravings for a longer period.
- People who ate avocado at breakfast had lower blood sugar and fat levels.
- Eating avocado on an empty stomach is not recommended because the high-fat content in avocados can cause nausea in some.
- According to a study, those who eat avocados for lunch tend to eat less the rest of the day, resulting in consuming fewer calories and weight loss.
Latest Diet & Weight Management News
Daily Health News
What are the nutritional values of avocado?
Avocados are packed in essential vitamins, antioxidants, nutrients, and fiber but are high in calories and fat.
A 100-gram raw avocado contains:
|Total fat||15 grams, 19 percent of the daily value (DV)|
|Saturated fat||2.1 grams, 10 percent of the DV|
|Sodium||7 mg, 0 percent of the DV|
|Total carbohydrate||8.5 grams, 3 percent of DV|
|Dietary fiber||6.7 grams, 24 percent of the DV|
|Protein||2 grams, 4 percent of the DV|
|Vitamin D||0 mcg, 0 percent of the DV|
|Calcium||12 mg, 1 percent of the DV|
|Iron||0.6 mcg, 3 percent of the DV|
|Potassium||485 mg, 10 percent of the DV|
6 health benefits of avocado
Besides weight management, avocados have several other health benefits, such as:
- Rich in antioxidants
- Avocados are rich in antioxidants, which prevent the cellular damage caused by free radicals.
- This protects the body from various metabolic disorders and boosts metabolism.
- Antioxidants in avocado oil have antiaging properties.
- Improves heart health
- Avocados are rich in potassium, which maintains healthy blood pressure levels.
- Avocados are a good source of beta-sterol, one among many phytosterols, that regulates cholesterol levels in the body and reduces levels of bad cholesterol low-density lipoprotein.
- The monounsaturated fatty acid, oleic acid, in avocado maintains a healthy heart.
- The fiber in avocados helps reduce inflammation, which causes heart diseases.
- They even reduce the risk of diabetes.
- Helps with digestion
- Prevents osteoporosis
- Protects eyes
- Improves brain health
Health Solutions From Our Sponsors
Anderer J. An avocado a day keeps belly fat at bay in women, researchers say. StudyFinds. https://www.studyfinds.org/avocado-belly-fat-women/
Fulgoni VL 3rd, Dreher M, Davenport AJ. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008. Nutr J. 2013;12:1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/
Eat This, Not That! 8 Avocado Health Benefits That Prove It's a Perfect Weight Loss Food. https://www.eatthis.com/8-reasons-avocado-perfect-weight-loss-food/
NutritionValue.org. Avocado, raw nutrition facts and analysis per 100 g. https://www.nutritionvalue.org/Avocado%2C_raw_63105010_nutritional_value.html?size=100+g
Top Does Avocado Help Lose Abdominal (Belly) Fat Related Articles
12 Things That Make You Gain Belly FatHere is a breakdown of the foods and drinks you might not even realize are causing you to gain unwanted belly fat.
25 Effective Tips to Lose Belly Fat (Backed by Science)Sugary foods, processed foods, alcohol, stress, smoking, excess carbohydrates and saturated fats all increase belly fat. Exercise, healthy eating, sleep, self-monitoring, portion control, intermittent fasting, high protein, soluble fiber, vitamin D, hydration and eating flavorful food may all help decrease belly fat.
Belly Fat QuizDid you know there is a medical term for belly fat? Find out what it is and learn why getting rid of belly fat may be the best thing for your health. Take the Belly Fat Quiz.
Belly Fat Foods QuizIs belly fat deadly? What kinds of foods are good and bad for belly fat? Take this quiz to learn about belly fat, how it can be dangerous, and what you can do about it.
Can You Eat Avocado if You Have a Nut Allergy?Since avocado is classified as a fruit and not a tree nut, you should be able to eat avocados even if you have a nut allergy. However, some studies have shown that avocados have similar proteins as chestnuts. So if you’re allergic to chestnuts, you may have to avoid avocados.
Can You Lose Belly Fat by Drinking Water?Drinking water is an important part of staying healthy. Staying hydrated is critical if you’re trying to lose weight because it helps your body function effectively and will help you feel better overall.
Can You Lose Belly Fat Without Doing Abs?You can lose belly fat without doing ab exercises by focusing on diet and reducing your overall body fat percentage.
Diet and Nutrition: Worst Habits for Belly FatDon’t fall into the belly fat trap. Find out which habits may be holding you back from losing weight in your midsection.
Diet and Weight Management: The Facts About Belly FatBelly fat doesn't just make your jeans too tight. It can also be risky for your health. Learn the facts about stomach fat, including what works to reduce it.
Beat Belly FatCould your job be to blame for your belly fat? It might be, if it stresses you out. But there are a number of ways to get rid of it.
Do Bananas Cause Belly Fat?No, bananas when taken in moderation do not cause or increase belly fat. Banana is a versatile fruit that can be taken in limited portions to lose or maintain weight. Have it as a snack instead of a sugary option like cookies or pastries. The natural sugars in bananas make it an outstanding snack before a workout.
How Can I Reduce My Belly Fat?Reducing belly fat seems to be an arduous task. Poor lifestyle, genetics, hormones, and medications often shows its impact on our weighing scales. There are no spot reduction techniques for losing just the belly fat. However, with these helpful home remedies, slow and steady inch loss is possible.
Worst Belly FoodsBelly-fattening foods such as chips, beer, doughnuts and fatty red meat can kill a diet. See which foods are tough to resist, learn how to spot and swap the big-belly suspects.
What Foods Help Burn Belly Fat?To reduce abdominal fat, try lowering carbohydrates and increasing protein and fiber intake. Foods and ingredients that help burn belly fat include red fruits, oatmeal, plant protein, lean meat, leafy greens, fatty fish, apple cider vinegar, resveratrol, choline and others.