Avoid temptation with this fruit.
Avocados are so much more than just the main ingredients in guacamole. Fresh Hass avocados have 3 grams of total carbohydrate, less than 1 gram of natural sugar per one ounce serving (the least amount of sugar per serving than any other fresh fruit) and contribute 8% of the daily value (DV) for fiber. Each serving of nutrient dense fresh avocado is also a source of naturally good fats. Avocados can also strengthen your immune system. Avocados are also jammed with antioxidants and they also help your body absorb key nutrients. Eating fresh avocados can significantly increase the absorption of beta-carotene, as well as boost the conversion of pro-vitamin A (the inactive form of the vitamin) to vitamin A (the active form), according to a 2014 study. Vitamin A is a potent antioxidant that supports healthy skin, vision and immune function.
Avocados may also help lower blood pressure. The fruit is loaded with more potassium than a banana. Research shows that upping the intake of potassium reduces blood pressure in people with hypertension and is associated with a 24 percent lower risk of stroke. They’re rich in glutathione, which research shows is a powerful antioxidant, detoxifier, and free radical scavenger. They’re an underrated health food with wide-reaching benefits.
Many Americans are overeating saturated fats, but by replacing unhealthy saturated fatty acids in the average American diet with healthier unsaturated fatty acids found in avocados can lower the risk of cardiovascular disease. In fact, new research published today in the Journal of the American Heart Association shows that consuming an avocado a day may be the key to keeping bad cholesterol at bay. The researchers found that eating one avocado daily as part of a heart-healthy, moderate-fat diet helps improve “bad” (LDL) cholesterol levels in people who are overweight and obese. In the study, participants between the ages of 21 and 70 were put on three different cholesterol-lowering diets: a low-fat diet without avocado, a moderate-fat diet without avocado, and a moderate-fat diet that included one avocado per day.The diet breakdown were as follows:
- Low fat diet: 6 to 7 percent of energy from saturated fat from the typical American diet was replaced with complex carbohydrates mainly from grains.
- Moderate fat diet: 6 to 7 percent of energy from saturated fat from the typical American diet was replaced with monounsaturated fat mainly from high oleic acid oils (sunflower oil and canola oil) and some low-fat dairy products.
- Avocado diet: Similar to the moderate fat diet, but 6 to 7 percent of energy from the saturated fat was replaced with monounsaturated fat mainly from one fresh avocado daily (~ 136 g, without skin and seeds).
Head on over to page 2 for the the results and how avocados can be utilized in your diet.