False Avocado Myths, debunked

Maria Romero
PUBLISHED March 13, 2018 04:43 pm | UPDATED March 14, 2018 06:52 am

Avocado is known to contain high fat and cholesterol but in reality, this super fruit aids in getting rid of belly fat. Photo from californiaavocado.com

(Inside Manila) It sucks to be accused of something you haven’t really done, right?

For over so many years, people feared avocados believing that it contained too much fat. The fruit’s creamy texture and yellow-green color can either cause people to easily like or dislike it by just looking. While we are in constant fear of gain weight, we often think that eating avocado fat will make us literally fat and consuming too much of it would cause us heart diseases. But we're wrong all along, because these are completely false dietary myths, which mean we are avoiding avocados for absolutely no reason! 

Unfortunately, the Philippines gave birth to food companies and commercial groups that are head-driving peoples’ food choices. We are in an environment filled with food that we shouldn’t be eating, but ruefully eats them anyway. Foods like natural avocado had been wrongly victimized. As it turns out, this fruit would actually help you to get rid of abdominal fat.

According to studies, avocados contain phytonutrients compounds capable of fighting abdominal fats and it supply fat-burning hormones that will help lose belly fat. In addition to that, its fiber contents also aid in maintaining and controlling the appetite. Scientists and researchers also suspect that the unsaturated fat in it increases “delay hunger hormone” called leptin. However, avocados still contain calories – 100 grams of avocado oils contain 884 calories. It is, thus, important to always have limits on our food consumption.  

Meanwhile, a study conducted by cardiologists in Queensland, Australia, found out that one-piece avocado consumption can substitute low-fat diet to lower cholesterol. The study was done by comparing two groups of women with different diets – one with high carbohydrates diet, other with high avocado diet – in three weeks. The results showed that an average of 4.9 % cholesterol dropped in the first group while 8.3 % dropped in the second. This clearly showed that eating avocado can lower Low-density lipoprotein (LDL) cholesterol. LDL is known to pose great risks of stroke and plaque.

Avocados are full of valuable vitamins, minerals, and dietary fibers that include 71% monounsaturated fat, 13% polyunsaturated fat, and 16% saturated fat. These combined fats improve blood sugar control, cardiovascular health, and weight loss. For every ½ avocado (68 grams) there is corresponding 80% dietary fiber in which 70% of it are insoluble and 30% are soluble.

On the other hand, some studies suggest that avocado is the "super" fruit because (1) it was packed with carotenoids that prevent eye diseases, (2) it reverse insulin resistance, which translates it to steadier long-term blood sugar, and (3) it protect unborn baby through its fiber content.

However, its saponins content that has been associated with relief of symptoms in knee osteoarthritis and phytochemicals extracted from avocado can selectively inhibit the growth of precancerous and cancerous cells while encouraging the proliferation of immune system cells called lymphocytes.

This fruit that we have been cutting off from our diet is really something that we should try once in a while. Numerous heath sites and blogs continue to debunk the false myths about avocados. Now, after laying all these facts, would you still avoid avocados?

But always remember that no matter how badly we want to keep ourselves fit and healthy, it is still our overall eating pattern that would mostly contribute in disease prevention and achieving good health together with proper exercise. At the end of the day, it is still better to eat variety of food than concentrate on only one.



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