4 Proven Benefits of Avocado

1. Avocados keep the munchies away

A scoop of guacamole may be one of the most effective hunger-pang eliminators around. In a study published in Nutrition Journal, participants who ate just half of a fresh avocado with lunch reported a 40% decreased desire to eat for hours afterwards. A two-tablespoon serving of guacamole on healthy foods such as eggs, salads, or grilled meats can keep you satisfied longer, and as a bonus, adds a little extra fatty flavor to your meal.

avocado

2. Avocados are a good start to a healthier diet

According to the National Health and Nutrition Examination Survey (NHANES) published in Nutrition Journal, eating just half a medium-sized avocado every day can greatly improve your overall diet quality and reduce your risk of metabolic syndrome by up to 50%.

In fact, avocado eaters reported a lower body mass index and smaller waist when they also included significantly more fruits and vegetables in the diets which added up to increased fiber consumption and more vitamin K — a powerful combo of nutrients beneficial for weight loss.

3. Avocados help stabilize blood sugar

In addition to healthy fats, avocados provide nearly 20 vitamins, minerals and phytonutrients that are essential for healthy weight management. These include 14 grams of satiating fiber and 66% of the daily requirement for Vitamin K – a nutrient that also helps with metabolizing sugar and managing insulin sensitivity. A study published in the journal Diabetes Care found both men and women with a high vitamin K intake had a 19% less risk of developing diabetes over the course of a decade. Leafy greens are even richer in Vitamin K, so a combination of creamy avocado with your side salad will give you a good dose of Vitamin K for healthier blood sugar levels.

4. Avocados are great for workouts and higher metabolism

Research suggests eating avocados can provide the same energy boost as pre-workout supplements. Each diet had the same amount of calories – the two types of fats were the only difference. Researchers then looked at the subjects’ performance in physical activity and metabolic rate after eating to determine what kind of fats were the most beneficial for energy and metabolism.

The study found both physical activity and metabolic rates were significantly better in the group that consumed the high oleic-acid (as in avocados) diet. The bottom line here is to swap fried foods, baked goods and butter for healthier snacks and oils that are higher in monounsaturated fat (as in fresh avocados or avocado oil) if you want a greater energy boost and increased metabolism – that continues to work even after you’ve left the gym.