Avocado is considered a nutritious fruit, the greasy taste makes many women think that eating avocado is at risk of gaining weight˳ But experts say there is some evidence that avocados can help promote weight loss, prevent cancer risk˳
Eating avocado helps to lose weight
According to physician Phung Tuan Giang, president of the Institute for Research and Development of Traditional Medicine of Vietnam, avocado is a fruit that helps to lose weight and improve physique if we use it properly˳
Currently, a diet low in carbohydrates and high in healthy fats is the solution to promote weight loss˳ Avocado is a fruit rich in vitamins, minerals and natural unsaturated fats˳
Avocados also contain a lot of fiber that helps slow down the digestive process, making you feel fuller for longer and limiting hunger˳
“Specifically, the fat and fiber in avocados increase satiety and increase hormones that help us eat less, stay hungry longer, and prevent overeating, snacking and sugar addiction˳
That’s one reason why increasing dietary monounsaturated fatty acids is associated with better weight management and improved BMI,” explains Jiang˳
According to herbalist Giang, low-fat diets are now at risk of leading to nutrient malabsorption, insulin spikes, fertility problems and mood-related problems˳ Therefore, when dieting to lose weight, it is necessary to add fats such as in avocados and nuts˳
However, avocado is also a fruit with more calories than other foods˳ So, if you eat too much, your calorie intake will increase, leading to weight gain˳
“Only when consumed in moderation, avocados are a nutritional supplement to a balanced diet˳ Eating avocados twice a week or a day in moderate amounts (about 100-130g) will give you the best results˳” many health benefits,” shared physician Giang˳
Avocados help prevent cancer
According to information from the Center for Clinical Nutrition, K Hospital, clinical studies show that MUFA in avocado helps reduce the risk of prostate cancer in men˳ For other types of cancer, clinical research is limited˳
Specifically, the nutritional composition of avocado depends on avocado variety, soil, season, and maturity of the tree˳
In the studied variety Persea Americana, 100g of P˳ Americana avocado pulp contained 15g of fat, mainly MUFA and PUFA, 8˳5g of carbohydrates and 2g of protein˳
On average, 100g of avocado provides about 160 kcal, 14% of the body’s daily potassium needs˳ In addition, extracts from avocado pulp, seeds, and leaves also produce substances with antioxidant activities, against cancer cells such as carotenoids, phenolics, furanone derivatives, etc˳
Cancer cell lines inhibited by avocado extracts (leaves, bark, pulp, seeds) that have been demonstrated in vitro include: breast, colon, liver, lung, larynx leukocytes, esophagus, mouth, ovaries, and prostate˳
The extracts by different mechanisms act on cell division, contributing to the antitumor activity of the whole avocado˳
Studies also show that extracts from leaves, bark, and seeds have a higher antioxidant capacity than the pulp˳ However, these antioxidants need more research to understand their toxicity and efficacy in humans˳
Who shouldn’t eat avocado?
According to nutritionists, although avocado is a fruit that brings a lot of nutrition, but in some cases should limit the use of this food˳
People with kidney disease should not eat too much avocado because avocado contains a lot of potassium, which will make the disease worse˳
In addition, pregnant and lactating women should not eat too much butter, because it can affect milk, causing abdominal pain and diarrhea˳
Some studies also show that oils in avocados such as estragole and anethole can affect the liver˳ Therefore, people who are having liver problems should also limit this fruit˳
Although uncommon, some people are allergic to avocados, causing symptoms such as hives and itching˳
Source link: https://cocc˳edu˳vn/trai-bo-ngon-bo-nhung-ai-khong-nen-an-20230513091059005˳htm