The avocado is a fruit that is rich in nutrients, and its health effects are becoming increasingly well known. Avocado is said to have a positive influence on your weight and on excess belly fat, an important cardiovascular and metabolic risk factor.

Fibre and monounsaturated fatty acids

An American team (University of Illinois) explains that the regular consumption of foods with a high nutritional value may be a promising non-pharmacological approach to combat this unhealthy fat. The researchers looked at one specific food: the avocado, which is rich in fibre and monounsaturated fatty acids. One fruit (about 136 g each) contains roughly 13 g of monounsaturated fatty acids, 10 g of fibre and a range of carotenoids (antioxidants) and bioactive compounds.

The growing attention for a diet rich in monounsaturated fatty acids and fibre is owed to its potential ability to combat overweight and obesity and to lower the risk of type 2 diabetes. People who regularly eat avocados generally have a lower body mass index (BMI) and less visceral fat, which makes the fruit an ideal nutritional source within a weight-loss diet.

A fresh avocado every day

The American specialists carried out an experiment with a group of people between 25 and 45 years old (60% women), with a BMI of more than 25 (the overweight class). They were divided into two groups and monitored for three months. During this period all participants ate identical meals, with one exception: one of the two groups ate a fresh avocado every day. The authors looked at three criteria: belly fat, subcutaneous fat, and the ratio between belly fat and subcutaneous fat.

The results show that in the avocado group there was a much greater decrease in belly fat, and an increase in the belly fat/subcutaneous fat ratio, which points to a redistribution of the fat. The best result was observed in women, while the difference between the two groups in men was not significant. "Therefore our study suggests that regular consumption of avocados is not only a marker of a healthier diet, but can also improve fat distribution and weight, with a beneficial effect on metabolic health."

Bronnen: https://academic.oup.com, https://illinois.edu