The avocado is often referred to as a superfood. Its health benefits are plentiful, and its versatility makes it a vital addition to any diet.
The fruit can vary in terms of size, shape, weight and colour, but you can’t go too far wrong whichever type you eat. Avocados are now becoming a widely popular option for people looking to improve their health, and because they are very low-carb, avocados are an ideal food choice for people with diabetes. And of course, they are delicious.
Here are five reasons why you should be eating avocados on a daily basis.
1. They’re full of healthy goodness
The list of healthy ingredients found in avocados is dense. First, there’s monosaturated fats. These make up 71% of an avocado and can reduce total cholesterol levels and the risk of heart disease.
One particular monosaturated fat, oleic acid, is linked to reduced inflammation and has beneficial effects on genes linked to cancer.
Avocados are also packed with soluble fibre, which can reduce LDL cholesterol (known as bad cholesterol), while its high potassium content can help promote normal blood pressure.
Overall, an avocado contains 20 different minerals, vitamins and phytonutrients per 1-oz serving.
2. They help you lose weight
Maintaining a healthy weight is essential for everyone, but particularly people with diabetes. Eating a low-carb diet can help people with diabetes lose weight, and avocados fit perfectly into a low-carb diet.
An avocado typically contains 17g carbohydrate, but 9g of this is dietary fibre. This low-carb, high-fibre combination is known to aid weight loss, with studies linking avocado consumption to lower body weight and BMI. Furthermore, the oleic acid found in avocados could play a role in losing body weight.
3. They can improve your long-term health
Regular consumption of avocados can have several benefits for your health, particularly your heart. In 2013, a study reported that “avocado cardiovascular health clinical studies have consistently demonstrated positive heart healthy effects”.
The aforementioned abundance of monosaturated fats plays a big role in this. Another 2013 study found that people who eat avocados every day are more likely to have a reduced risk of metabolic syndrome – a collection of symptoms linked to heart disease and stroke.
4. They can stop you from snacking
The healthy fats in avocados can help you feel fuller for longer, reportedly decreasing your desire to eat for up to five hours. Eating avocados on a daily basis therefore brings together benefits #2 and #3: helping you lose weight and improving your health.
If you’ve recently found yourself getting hungry at work in the afternoons, or in the evening after dinner, add some avocado to your meals to increase your satiety.
5. They can be used in several meals
Avocados can be added to liven up salads, smoothies, cocktails and soups, among other recipes. It can also be substituted for less healthy spreads and toppings. And of course, we wouldn’t have guacamole without mashing up avocados.
For more meal plans and recipes that include avocado, be sure to check out the Low Carb Program – a 10-week education course which provides several low-carb dishes.
Do you have any favourite dishes with avocado in? Let us know in the comments section below.
