What Makes Avocado a Superfood for Weight Loss?

Rebecca Lewis February 17, 2015

Most of us know that avocado is a superfood. It is high in good fats and other nutrients that are good for our health. But one of the major health benefits of consuming avocado is something many of us all dream of – weight reduction.

But you may ask – in what ways does avocado promote weight loss? Here are the reasons:

Avocado can reduce fats in your middle.

Avocado is high in monounsaturated and oleic fatty acids that reduce spot-reduce abdominal fat. In a research by Penn State University, people who consumed 40 grams (about 3 tablespoons) of high-oleic oils on a daily basis for four weeks lowered their belly fat by 1.6 per cent compared to those who consumed a flax/safflower oil blend, which is comparatively high in polyunsaturated fat. Another study, published in the journal Diabetes Care, suggests that monounsaturated fats prevent body fat distribution around the belly by down regulating the expression of certain fat genes.

It makes you burn more calories.

Sure, avocado may contain more calories than other fruits and vegetables, but its effect on you calorie intake is really remarkable. Eating avocado can provide the same energy boost you need to burn more calories than usual. In a study published in the American Journal of Clinical Nutrition, researchers compared palmitic acid (saturated fat) with an equi-caloric diet high in oleic-acid (monounsaturated fats). They found that physical activity was 13.5 per cent higher during the high oleic-acid diet and post-meal metabolism was 4.5 per cent higher as compared to the palmitic stretch.

Avocado helps prevent binge-eating.

Looking for a hunger-quenching spread or dip? Choose guacamole. According to a 2013 study published in the Nutrition Journal, avocado may aid in weight loss by helping supress the appetite. In their experiment, participants who ate half a fresh avocado with lunch reported a 40 per cent decreased desire to eat for hours afterwards.

It’s not all about fats.

The weight loss benefits of eating avocado is not only attributed to its good fat content. This superfood is also rich in various vitamins and minerals, as well as phytonutrients that promote weight loss. In fact, one avocado packs 14 grams of fibre, and 66 per cent of the daily recommended intake of vitamin K. one study reported in the Diabetes Care journal found that people who had high vitamin K intake had significantly lower risk of developing diabetes.

It’s sad to know that many dieters avoid avocado simply because they think it is high in fats. It’s true. Avocado is high in fats, but only good fats that actually boost weight loss. The health benefits of avocado on their own are indeed amazing. However, it is always a good idea to eat them with leafy greens and other fruits and vegetables, to significantly improve your assimilation of the nutritional elements not just in avocado but in the other foods as well.