If you live in Irvine, CA, you may know about National Avocado Day on July 31, but you probably never celebrated with a friend and family get-together. It’s a day to acknowledge all the healthy benefits of avocados. It’s important since many people who are trying to lose weight or those with diabetes often avoid avocados because they’re high in calories and fat. It’s life-changing for those with diabetes. The good news is that avocados are healthy and even beneficial for everyone.
The fat is a healthy fat with a wealth of benefits.
Let’s start with all the nutrients that avocados contain. They’re rich in phytonutrients that you can’t get from vitamin supplements. They’re a good source of vitamin K, which is necessary for improving insulin sensitivity and regulating sugar metabolism. One study showed the daily consumption of a medium avocado lowered the risk of metabolic disease by 50 %. Another research project studied the intake of vitamin K and the risk of developing diabetes. It showed that those who were in the top 25% of consumption had a 19% reduced risk of developing diabetes.
They’re good for weight loss.
If weight loss is part of your healthcare plan for diabetes, avocados are the best. They are high in fat, but you still can include them. It’s a healthy fat that fills you up and keeps you full longer. They’re also low in carbohydrates. The high fiber and low carb content fills you and keeps you full longer. It helps prevent blood sugar spikes. Increased fiber consumption can help lower fasting blood sugar and A1C levels.
Reduce the risk of metabolic syndrome when you eat avocados.
Metabolic syndrome increases your risk of cardiovascular disease, stroke, and type 2 diabetes. Many scientists speculate that excess belly fat may be the primary cause. Belly fat, also called visceral fat, creates hormones that cause inflammation. They play a central role in insulin resistance and even more weight gain. A twelve-week study found that eating an avocado a day helped reduce visceral fat compared to the control group that ate the same calories without the avocado. The visceral fat converts to subcutaneous fat, which isn’t associated with metabolic syndrome.
- A medium avocado contains 322 calories, 4 grams of protein, 30 grams of fat, and 17 grams of carbs. It contains vitamins E, C, B3, B5, B2, K, B6 and folate. It also contains potassium, copper, manganese, and magnesium.
- Eating avocados improves HDL, beneficial cholesterol. It lowers the bad LDL cholesterol. It is vital for absorbing fat-soluble vitamins, like vitamin A. It can help keep cholesterol in check.
- The high antioxidant content of avocados protects mitochondria. They regulate metabolic activity. When mitochondria are damaged, it negatively affects your metabolism.
- Always check with your healthcare professional first before changing your diet, especially if you have a health condition like diabetes.
For more information, contact us today at Next Level Fitness