There are different types of dietary fats. To make it simple, there are good ones and bad ones. Most of the fat in avocados is monounsaturated fat, otherwise known as the “good” type of fat, and which has been proven to actually lower cholesterol levels.
In fact, research suggests that eating avocados regularly can decrease the “bad fats” (low-density lipoprotein and triglycerides), which are linked with heart disease and increase the levels of “good fats” (high-density lipoprotein), which lower the risk of heart disease. Not only that, but avocados are rich in vital nutrients and phytochemicals.
High in fiber, and packed with nearly 20 vitamins and minerals, they may aid mood elevation and are thought to play a key role in helping to reduce the risk of chronic diseases, including some types of cancer.
In terms of weight loss, avocadoes also come out on top. The heart-healthy monounsaturated fat in avocados accelerates metabolism and increases satiety.
A plethora of studies have also found that monounsaturated fats can help you lose belly fat. While a diet low in mono-unsaturated fats and high in “bad” – saturated – fats helps promote belly fat and makes losing belly fat more difficult.
Avocados As A Fat Replacer
Yes, the fat content in avocados is high (approx. 29 grams), hence they are sometimes nicknamed “butter pear”.
Basically, avocados make an excellent fat replacer. Swapping bad fat (saturated fat) with good fat (monounsaturated fat) can help speed up the the weight loss process. For example, instead of using fat-rich mayonnaise, which contains 100 calories per 1 tbsp serving, butter or cheese on your sandwich, why not spread avocado on instead.
Avocado, is an ideal all-round summer food, adds richness and flavor and a feel of indulgence to your salads. Add a few slices of avocado to your salad and give your regular salad dressings, which are often high in calories and fat, a miss. It will taste better, fresher and you know what’s in it!
Beauty Tip: Avocados help reduce wrinkles due to their high vitamin E content. Why not try an avocado face mask for dry skin!
Try this sumptuous recipe:
Caribbean Avocado & Mango Chicken Salad
This Caribbean Avocado & Mango Chicken Salad, is a sumptuous light meal, high in flavor but low in calories. The aromatic mango and the smooth, buttery taste of the avocado combine to create a lighter lunch. The mango-soy sauce adds the perfect kick, a taste you can REALLY feel!
- 2 tabs olive oil
- 2 tabs fresh lime juice
- 2 tabs mango chutney
- 1 tabs low-sodium soy sauce
- 3/4 teaspoon peeled & grated fresh ginger
- 4 (4-ounce) skinless, boneless chicken-breast halves
- 8 cups mixed salad greens
- 1 cup peeled & chopped mango
- 3/4 cup peeled & chopped avocado
- Olive oil cooking spray
Preparation (20 minutes; Cook: 10 minutes)
1. Prepare grill.
2. Combine oil, juice, chutney, soy sauce, and ginger in a small bowl. Place chicken on large plate; Pour 2 tablespoons oil mixture over chicken, putting aside the rest for the salad dressing; turn to coat all sides. Marinate about 5 minutes. Turn chicken to coat again.
3. Spray olive oil cooking spray over the entire chicken and then place it on grill rack; before turning, brush with oil mixture from plate; grill for about 5 minutes on each side or until chicken is done; Slice chicken into strips and serve with avocado, mango and salad greens.