Avocado is a fruit rich in monounsaturated fats, which increase the ability to burn calories. Due to the content of healthy fats and fiber, the fruit provides better satiety and regulates appetite. In addition, recent studies show how good daily consumption of avocados is for heart health. Simply adding it to your breakfast plate, tossing it into salads, or turning it into a delicious spread on a slice of toast, avocados can help you shed unwanted belly fat.

That’s the result of an avocado study published in 2021, which found that simply consuming the fruit daily in female participants reduced belly fat within weeks. A 2023 study that found cholesterol-lowering properties supports the idea that this fruit is a superfood. Belly fat poses a serious threat to the health of people with a slow metabolism, increasing the risk of diabetes, heart disease and cancer.

How avocado fights fat

“Avocados are a good source of heart-healthy monounsaturated fats. They are associated with a lower risk of cardiovascular disease because they provide us with various vitamins and minerals, including vitamin K, folate, potassium, vitamin C and E, which are good for tissue growth and repair,” says Dr. ..Eileen Kenday, Head of Nutrition and Dietetics, Sir HN Reliance Foundation Research Centre, Mumbai.

“Monounsaturated fats increase the ability to burn fat and calories. Plus, avocados are high in healthy fats and fiber, which means they keep you feeling fuller for longer. Longer satiety and the longer time it takes to break down fiber means food stays in the stomach longer. Fiber also prevents blood sugar levels from rising,” adds the nutritionist.

Losing weight becomes more difficult as you age because the level of the enzyme protein kinase (an enzyme that controls the distribution of abdominal fat) decreases. “Avocado helps maintain the level of this enzyme. It contains 77% monounsaturated fats and is rich in oleic acid. They reduce inflammation in the body, lower bad cholesterol, and help regulate appetite better. We have used it on patients who have lost weight and have had good results. That’s why we recommend it in our diet plans,” says Dr Priyanka Rohatgi, Chief Dietitian, Apollo Hospitals.

“Avocado has amazing benefits for the gut microbiome. It is a good prebiotic. It helps form short-chain fatty acids that promote the growth of beneficial bacteria. And good gut health prevents most chronic diseases, even visceral fat. A large number of intestinal microflora and a reduced level of inflammatory markers limit the risks of developing obesity and metabolic disorders,” she adds.

A previous study published in the Journal of Nutrition and Dietetics found that eating avocados can lower total cholesterol and low-density lipoprotein (LDL), or what we call bad cholesterol. Researchers did not find a negative effect of eating avocados on body weight.

How much avocado should we eat?

“Although the fat in avocados is mostly monounsaturated, consuming excessive amounts of avocados can contribute to weight gain. Therefore, it is advisable to consume avocados in the recommended amounts as part of a healthy diet,” says Dr Kenday. “One fruit has 200 calories, so you can’t get enough of it. A medium-sized fruit or half of a large fruit is enough per day. You can’t have a full breakfast and then drink an avocado cocktail or eat a salad after breakfast. This way you will eat too many calories. If you plan to eat 1,500 calories to lose weight, you need to count those calories,” advises Dr. Rohatgi.

How avocado burns cholesterol

The human body needs an ideal ratio of saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids to prevent cardiovascular disease and maintain a healthy heart. One of the most studied benefits of avocado consumption is its effect on cholesterol levels. Eating avocados can help regulate LDL cholesterol and LDL cholesterol because it is naturally rich in heart-healthy monounsaturated fats. Because avocados contain vitamins such as C and K, they are a good source of fiber. Among fruits, avocados are the richest source of phytosterols and cholesterol-lowering nutrients.

In 2019, research from Pennsylvania State University found that just eating an avocado a day can keep bad cholesterol under control. Simply put, the study found that avocados help reduce the number of LDL particles that oxidize. These particles start a chain reaction that can cause atherosclerosis. Just as oxygen can damage food — turning a cut apple brown, for example — researchers say oxidation is also bad for the human body.

How to include avocado in your daily diet

Avocado is a fruit that is easy to prepare and very easy to add to meals.

“While the taste and texture may turn some people off, you might consider turning it into a fresh guacamole sauce and serving it with baked nacho chips, whole grain crackers, veggie strips, or grilled fish. It can also be used as a dressing, spread on toast, alongside other vegetables in salads or as a sauce for whole-wheat pasta,” suggests Dr Kenday.

If you have a sweet tooth, you should try Chocolate Avocado Mousse for a really healthy change from your usual desserts.

But if you just like the simple taste of an avocado, cut it in half, sprinkle with fresh black pepper, and eat with a spoon straight from the skin.

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