The calorie content of avocados for many years was frightening people who wanted to lose weight. After all, avocado is the most high-calorie fruit, containing a large amount of fat. For years, people trying to lose weight avoided eating avocado. It turned out that it was a mistake losing weight.
Avocado, despite the calorie content, helps burn fat. It’s all about fat! Most of the fat contained in avocados is monounsaturated. It is monounsaturated fats that scientists believe protect the heart from disease, and the body from inflammatory processes.
A study on weight loss has shown that diets that include products with monounsaturated fat content are more effective in terms of weight loss than low-fat diets.
Avocados contain various types of fatty acids that are necessary for the health of the body. If you want to lose weight, then creamy, creamy avocado will replace your butter, sour cream and cheese.
Avocados do not contain cholesterol and sodium. Also, avocado offers us potassium, magnesium, folic acid, dietary fiber, vitamins, and phytonutrients, including lutein.
If you want to lose weight, then avocados should be included in the plan of your diet. An interesting fact is that by adding avocados to a salad, the absorption of fat-soluble nutrients, such as carotene and lutein, increases.
One medium avocado weighs about 200 grams. Half avocado weighs approximately 100g. Calorie avocado is 160 kcal per 100g. The content of the primary nutrients in 100 gr. Avocado:
- Protein 2.0 gr.
- Carbohydrates 8.53 grams.
- Water 73 gr.
- Fat is just 14.7 grams.
And now the fun part. Consider the composition of fats. The composition of avocado includes all three types of fatty acids of them, the main ones:
- Saturated 2.13 gr.
- Monounsaturated 9.8 g.
- Polyunsaturated 1.82 g.
The primary type of fatty acids in avocados is monounsaturated fatty acids, the same as in olive oil and olives.
How many avocados have Fat?
Let’s talk a little about fat. Fats are saturated and unsaturated. The difference is determined by the chemical formula and bonds between molecules.
A different type of product contains different kinds of fat or combinations of fatty acids in various combinations. The same product can combine saturated, mono and polyunsaturated fatty acids in different ratios.
Saturated fats predominate in products of animal origin and have refractoriness.
The most striking example is butter, cheese or lard. In turn, unsaturated fatty acids consist of monounsaturated and polyunsaturated; the difference is again in the chemical formula.
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Monounsaturated omega-9 fatty acids (oleic acid)
Products with a high content of monounsaturated fatty acids, they are also called omega-9 fatty acids, these are olive oil, avocado, almonds, seeds, nuts. Monounsaturated fatty acids prevent cholesterol oxidation, which prevents the appearance of cholesterol plaques.
- Omega-9 fatty acids can destroy 10-15% of body fat per day.
- Omega-9 inhibits the appearance of cholesterol plaques
- Omega-9 helps preserve the elasticity and youthfulness of the skin
- The body can produce these acids itself, but it is also essential that they are supplied with food.
Omega-3 and Omega-6 Polyunsaturated Fatty Acids
These acids are called essential (PUFA), as the body itself does not produce them, and we get them from food. These acids are called omega-3 and omega-6 essential fatty acids.
They are found in foods such as vegetable oils, fish, and seafood. These acids can only be obtained with food. If you want to lose weight, then preference should be given to unsaturated fats, such as mono and polyunsaturated fatty acids.
Unsaturated fatty acids help to reduce the level of bad cholesterol, prevent cardiovascular diseases and burn fat (especially in the abdomen) without cutting calories in the diet.
Numerous studies have shown that people who consume predominantly unsaturated fatty acids have a lower body mass index and less abdominal fat. In addition to counting calories, we must look at the quality of food.
Unsaturated fatty acids are mainly found in high-quality products, the use of which significantly improves the quality of life. Healthy fats help the body prevent many diseases and keep the skin beautiful and elastic, despite the calorie content.
No wonder the avocado is considered a product that promotes the rejuvenation of the body, avocado face masks retain their beauty. Eating an avocado in food can be very much not to think about its caloric content because you get much more benefit.
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