WHAT IS THE AMAZING AVOCADO?
Before explaining the Avocado health facts as well as the Avocado nutrition facts that the Avocado has for one enjoying The Best Keto Diet plan for Beginners lifestyle or otherwise, it is important to explain what is the Avocado, and how the Avocado for weight loss can be incorporated into one’s meal plans for one’s The Ketogenic Diet For Healthy Longevity.
The Avocado is a pear-shaped fruit that is borne by the tropical evergreen Avocado tree.
It is native to Central America and it is widely cultivated elsewhere.
It has a rough leathery skin and flesh that is oily and edible.
It’s often called “alligator pear,” which is very descriptive, as it tends to be pear-shaped and has green, bumpy skin like an alligator.
The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
It is loaded with healthy fats, fiber, and various important nutrients.
The Avocado fruit has both many outstanding Culinary and Nutritional uses which will be explored herein.
HISTORY OF AVOCADO
Sometime between 7,000 and 5,000 B.C, the Avocado originated in south-central Mexico.
Archaeologists in Peru have found domesticated Avocado seeds buried with Incan mummies, dating back to 750 BC.
As early as 500 BC, additional evidence indicates that Avocados were cultivated in Mexico.
BENEFITS OF THE AVOCADO
The Avocado fruit fits beautifully into the Ketogenic Diet because, unlike most other fruits which are mostly carbohydrate, the Avocado is loaded with mostly very healthy fats.
The healthy fats are known to provide extreme health benefits.
All the Avocado amazing benefits combine with 160 calories, 2 grams of protein and 15 grams of healthy fats.
Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 “net” carbs, making this a very low carb friendly plant food.
Some of these outstanding health benefits are:
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
Avocados do not contain any cholesterol or sodium and are low in saturated fat.
Below are listed some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving):
- Vitamin K
- Vitamin C
- Vitamin B5
- Vitamin B6
- Vitamin E
- Vitamin A
- Vitamin B1
- Vitamin B2
- Vitamin B3
The Avocado is a high-fat food.
In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
The majority of the fat in Avocado is Oleic Acid, which is a heart-healthy monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.
Heart Attack is the largest cause of natural death in the U.S., causing about 325,000 adult deaths in the U.S. each year.
The fats in Avocado are also rather resistant to heat-induced oxidation, making Avocado oil a healthy and safe choice for cooking.
The Avocado has been shown to Increase one’s HDL (the “good” cholesterol) by up to 11%, while lowering the bad cholesterol and triglyceride levels.
The lowering of the cholesterol and triglycerides indicates improving the health of one’s cardiovascular system, as these are not needed by one’s body to fight off Inflammation.
Every 40 seconds someone has a stroke in the US.
In addition to being the fifth leading cause of death in the United States, strokes are a major cause of adult disability.
Full of monounsaturated fats, Avocados help to break apart the plaque in the arteries that cause a stroke.
By incorporating “healthy fats” into one’s diet, one is able to lower the “bad” LDL cholesterol levels.
The Oleic acid which the Avocado provides has been associated with reduced Inflammation and has been shown to have beneficial effects on genes linked to cancer.
Evidence has shown that Avocado may be beneficial in cancer treatment and prevention.
Test-tube studies suggest that it may help reduce the side effects of chemotherapy in human lymphocytes.
Avocado extract has also been shown to inhibit the growth of prostate cancer cells in a laboratory.
The Avocado offers a large amount of fiber, most of which is exceedingly healthy for one and one’s gut.
The Avocado’s insoluble fiber is very high compared to most other foods.
A distinction is often made between soluble and insoluble fiber.
Soluble fiber is known for feeding the friendly gut bacteria in one’s intestine, which are very important for optimal body function.
About 25% of the fiber in Avocado is soluble, while 75% is insoluble.
It’s indigestible/insoluble plant matter contributes to weight loss, reduces blood sugar spikes and is strongly linked to a lower risk of many diseases.
The Avocado is Ketogenic and weight loss friendly.
It has been shown that one eating Avocado with a meal felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours, compared to people who did not consume this fruit.
The Avocado may aid weight loss by keeping one full longer thus eating fewer calories.
Additionally, the Avocado is high in fiber and low in carbs, which may promote weight loss.
The Avocado’s ability to reduce blood sugar spikes indicates its ability to ward off Diabetes developing and/or its ability to help control Diabetes if present.
The Avocado significantly reduces the symptoms of osteoarthritis.
Avocados are also high in antioxidants.
This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health.
These nutrients also lower one’s risk of macular degeneration and cataracts.
– ABSORPTION OF NUTRIENTS
Many nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized.
The important vitamins A, D, E and K are fat-soluble, along with antioxidants like carotenoids.
Studies have shown that adding Avocado or Avocado Oil to either salad or salsa can increase antioxidant absorption up to 15-fold.
Thus, the Avocado is highly nutritious and it can also dramatically increase the nutrient value of other plant foods that one is consuming.
Increased absorption provides a reason that the Avocado should always be included as a healthy fat source when one eats veggies.
Thus, Studies have shown that eating Avocado or Avocado oil with vegetables can dramatically increase the number of antioxidants you take in.
– GENERAL HEALTH
Studies as to the dietary habits and health of people who eat Avocados have been conducted.
On study of 17,567 participants in the NHANES survey in the US. for heart disease and diabetes found that people who ate Avocados had a much higher nutrient intake and a lower risk of metabolic syndrome.
Further, Avocado consumers were found to be much healthier than people who didn’t eat this fruit.
Avocados are the shining star of the produce section.
Consuming Avocados has been shown to benefit your health.
They’re surprisingly easy to incorporate into recipes, contributing to both the texture and nutrient content of many meals.
There are a tremendous number of ways one can take advantage of the many Avocado health facts that they deliver.
Avocados are not only healthy, but they’re also incredibly delicious and go with many types of food.
You can add them to salads and various recipes or simply scoop them out with a spoon and eat them plain.
A notable mention is a guacamole, which is arguably the most famous use of Avocados.
It includes Avocado along with ingredients like salt, garlic, lime and a few others depending on the recipe.
An Avocado often takes some time to ripen and should feel slightly soft when ripe.
The nutrients in Avocado can oxidize and turn brown soon after fleshing it, but adding lemon juice should slow down this process.
They have a creamy, rich, fatty texture and blend well with other ingredients.
Some delicious Recipes that incorporate Avocado are listed for free at this Keto-Longviey.com, blog which one can view by clicking on below, are:
Additional recipe sources, many of which incorporate Avocados can be found on The Best Keto Diet Plan For Beginners post.
Since one is only limited by one’s imagination, additional ideas regarding quick easy ways to enjoy Avocados are:
– Adding onto toast,
– Adding to Guacamole,
– Adding to Salads,
– Adding to soups, and
– Adding to scrambled eggs when almost finished.
THE AVOCADO ADVANTAGE
With one now being aware of both the Avocado health facts and the Avocado nutrition facts one can take advantage of this knowledge, as well as using the Avocado for weight loss.
Further, Avocados are an excellent food, loaded with nutrients, many of which are lacking in the modern diet.
They’re weight loss friendly, heart healthy and, last but not least, taste incredible.
This is not Medical Advice. Nothing herein this article should be considered or used as any personal medical advice, and one should always consult with one’s personal Doctor before making any changes in one’s diet, routine or following any information given, suggested or provided herein. No statements herein have been approved by the FDA.
QUESTIONS AND COMMENTS
Please advise below any comments and/or questions you have regarding this post.
Also, what additional topics or subjects would you like to have covered in a future post?
Ted, Founder of this Keto-Longevity.com site
Twitter: Ted at Twitter