Try putting the hashtag “avocado” on Instagram. Indeed, more than ten million publications. Specifically, 10,390,630. What’s going on?
Have we all agreed at once to prepare and photograph avocado toast for breakfast, to put avocado in salads, even to use it as a fat in homemade pastries and sauces?
Collective obsession, momentary posturing, or learning… It doesn’t seem like a bad decision.
The avocado is a bomb. Anyone you ask about it, the first thing they will tell you is fat. If that person is a little read, they will add good fat.
If, in addition, he is an expert in nutrition and dietetics, he will point you: with two types of fiber, nutritional density, potassium, vitamin E … and, if he is all of the above and, also, a gourmet, and a good eater, he will sentence: delicious and super satisfying.
DOES AVOCADO GET YOU FAT?
All that said, if an avocado is a pure fat, although healthy, then it is not advisable to include it in a weight loss diet, right? Well yes and no.
It is true that avocado is high in fat but no one ever said that a healthy diet has to be 0% fat, even a diet programmed to lose weight (in a healthy way).
What must be watched, according to the expert advice of dietitians-nutritionists, is what type of fat is consumed and in what quantity.
For an intake to be complete and satisfying (a plate of food, to be understood), it has to have a certain amount of fat. Healthy fat, but fat after all.
Perhaps there may be an alternative, among other things to make the diet more varied, which consists of cooking in a simpler way, steamed, baked, semi-raw, without using olive oil and putting the daily healthy fats in another format: nuts, oily fish or avocado.
“The best types of fat are that of oily fish, dried fruits, extra virgin olive oil and some fruits, such as avocado,” says Aitor Sánchez, dietitian-nutritionist belonging to the Scientific Committee of the Spanish Foundation of Dietitians- Nutritionists and the Ethics Commission of the General Council of Colleges of Dietitians-Nutritionists, @midietacojea in networks, and author of the books My diet is limping (Paidós, 2016) and My diet is no longer limping (Paidós, 2018).
Avocado is fatty, okay. But the calories in what you eat are not everything.
“There is a much more important concept than that of caloric value and which, curiously enough, is rarely talked about: nutritional density”, explains Lucía Martínez, Dietitian-nutritionist, @dimequecomes in networks and author of several books, among them Vegetarianos Con-CienciaDos (Paidós, 2018), which adds: “a food with high nutritional density would be the opposite of a food that basically provides empty calories”,
Avocado, nuts, and extra virgin olive oil are foods of high nutritional density. “Each calorie that they contribute to us is accompanied by numerous nutrients. 100kcal from, for example, almonds, have much more nutritional value than 100kcal from, I don’t know, Bollycao ”, Martinez sentenced.
AVOCADO HELPS YOU LOSE WEIGHT
Also, sometimes a highly caloric food can contribute to the success of a well-planned weight loss diet. This is the case of avocado, which has 160 calories per 100 grams.
Avocado is an ally in the diet for several reasons:
-Avoid glucose spikes
-Balances the microbiota
-Its fat is very satiating
Going into detail on why it’s okay to have avocado in the context of a weight loss diet, let’s say that you reduce the urge to snack for the next three hours, to begin with.
Furthermore, avocado contains both types of fiber: insoluble and soluble. The first aid against constipation and the second have certain advantages for big eaters.
On the one hand, when it comes into contact with water, it forms a viscous gel. “This gel delays gastric emptying, which creates a longer feeling of satiety and favors that some nutrients such as glucose take longer to be absorbed, which prevents a rapid rise in blood glucose “, explains Marián García, in @boticariagarcia networks, Doctor in pharmacy, nutritionist, a great popularizer and author of the book The York Ham does not exist (La Esfera de Los Libros, 2019).
This is very interesting because glucose peaks are what send us every five minutes to the fridge to have a snack.
“The soluble fiber in avocado has a prebiotic effect. That is, it contributes to the balance of the microbiota, which results in easier and healthier weight loss
Finally, the fat of the avocado, in addition to being heart-healthy, is very satiating. When you eat avocado, it takes longer to get hungry again.
VIRTUES OF AVOCADO:
-Caloric density. So that you distribute its nutritious content in different intakes throughout the day, you should know that a medium-sized avocado has about 300 calories and 30 grams of the healthiest fat for the body: monounsaturated fatty acids and unsaturated fatty acids.
-Its content in salt and cholesterol is low and, nevertheless, its texture is assimilable to that of butter and other spreadable fats.
-It does not have as much water as other fruits but it does have vitamins C, E, and B6.
-It is very antioxidant; Few fruits are so high in vitamin E.
-Of all the fruits, it is the one with the highest protein content. Interesting to cram into the post-workout window of opportunity.
-Avocado has more potassium than bananas.
-In addition, it is a vehicle for nutrients. When you take it, all the antioxidants in the rest of your plate (which are fat-soluble) are better assimilated by the body.
TIPS FOR A GOOD #AVOCADOLOVER
It is not kept in the fridge, especially if it is not yet ready.
Buy it as close to its peak (we’ll tell you what it is later) and, until you are ready to consume it, keep it wrapped in paper in the fruit bowl next to the apples.
One of the things that get joked across the internet through hilarious memes is knowing when an avocado is ready to eat. You know: five minutes before it rots.
And now seriously, if you want to know if an avocado is ripe, remove the tail. If what you see is a green hue, leave it on for a couple of days. If you see yellow, you are done.
AVOCADO FOR THE SKIN
A positive side effect of eating avocado is that good quality fats are rich in vitamins that nourish our skin, in addition to protecting the dermis and helping to repair it.
Many cosmetics use avocado oil because it penetrates deep into the skin, leaving it clean, nourished, and smooth. This helps speed up cell regeneration and also helps promote circulation in the body and skin.