AVOCADO

 

Some nutrition experts call the avocado a superfood. This flavourful fruit provides health benefits when you add it to your favourite dishes. But when you look at avocado nutrition, you might be surprised. Not only are avocado calories high, but most of the calories come from fat. So, should you include this fruit in a healthy balanced diet? Many people do but if you are watching your calorie and fat intake, it is best to consume avocados in moderation. One-half of an avocado (100g) provides 160 calories, 2g of protein, 8.5g of carbohydrates, and 14.7g of fat. Avocados are an excellent source of magnesium, potassium, vitamin C, vitamin E and vitamin K.

Health Benefits.

Avocados have been studied extensively, in part, because the Hass Avocado Board funds much of the research. For this reason, it can be tricky to discern whether it is avocados specifically that provide the benefit that is studied. That said, here are a few studies and what they have found.

Improves Diabetes Management.

Avocados may provide benefits for people with diabetes. Although they have carbohydrates, their low glycemic index rating of almost zero means that they have little effect on blood sugar. The glycemic index is a scale from 1 to 100, with high numbers indicating foods that raise your blood sugar faster.

Rich in monounsaturated fats, avocados are a healthy choice for those with diabetes, especially when they replace higher-glycemic foods. Some studies have shown that avocado consumption improved glycemic control in subjects with type-2 diabetes. In addition, there is considerable evidence to suggest that high monounsaturated fatty acid diets can also improve metabolic health among individuals with type-2 diabetes.

Reduces Cardiovascular Disease Risk.

Several studies have shown that avocado consumption may improve cholesterol levels in some people. Specifically, research has suggested that those who eat avocados have higher levels of HDL cholesterol. Higher levels of HDL cholesterol are associated with a lower risk of cardiovascular disease.

Prevents Cancer

A 2019 review notes that the avocado seed appears to help protect against cancer thanks to being richer in sterol compounds than the rest of the fruit. However, it is unclear whether it is safe to eat the seed. So, even avocado growers do not recommend it.

Lowers Metabolic Syndrome Risk.

After looking at the results from the National Health and Nutrition Examination Survey, researchers concluded that avocado consumption was associated with lower metabolic syndrome risk. They also noted a connection between eating avocados and better overall diet quality.

Promotes Weight Loss.

Though avocados are high in calories, they still may provide benefits if you are trying to lose weight. The creamy texture and savoury taste that comes from (healthy) fat can help you to feel full and satisfied at meal-time. Avocados also provide fibre. Eating foods with fibre can promote satiety.

Studies have shown an association between avocado consumption and lower body weight, lower body mass index (BMI) and decreased waist circumference. A few limited studies have also found that regular consumption of avocados may be able to reduce your risk of becoming overweight.

Allergies.

While avocado allergy is rare, research indicates that there may be increasing cases of food protein-induced enterocolitis syndrome (FPIES) - a non-mediated allergy that impacts the gastrointestinal tract - with avocado being one potential trigger.

People with oral allergy syndrome may also experience an allergic reaction when eating an avocado, also called pollen-food sensitivity syndrome. According to the American College of Allergy, Asthma, and Immunology, oral allergy syndrome is rarely associated with symptoms beyond the oral cavity such as hives, breathing difficulty or anaphylaxis.

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