It’s nearly kind of a basic rule of thumb, the healthier the food, the harder its taste. For example, spinach, broccoli and bitter melon.
However luckily, that rule doesn’t exact for all. Avocado is a typical example.
This tree’s fruit is preferred worldwide with its unique taste, healthy nutrients and there’re also countless ways to eat them.
If you are looking for a yummy diet for lose weight, avocado is an indispensable ingredient because it helps you to control hunger thanks to its high content of unsaturated fat.
In this article, I will share you top delicious ways to eat avocado (no, not just guacamole) with really cool recipes here. So, let’s get started!
How avocados help you healthier
Now, we all know that avocado is a delicious single seeded berry. But what’s more?
By understanding comprehensively about avocado’s benefits, you will find out the right diet for you as well as have more motivation to eat them daily.
So, here are they:
A nutritious fruit
Avocados have nearly 25 vitamins and minerals that are good for human beings.
A diet contains 100 grams of avocado will provide 26% vitamin K, 20% folate, 14% vitamin B5, 13% vitamin B6, 17% vitamin C, 14% potassium and 10% vitamin E to your body.
Although avocados contain up to 9 g of carbohydrates, seven of them are fiber and only the other two are carbohydrates. This turns avocados into friendly fruit that contains extremely low carbohydrates.
In addition, this fruit does not contain cholesterol or sodium. The fat content of this fruit is also very low. Although only with a little fat, this is the reason that experts previously did not trust the benefits that avocados bring.
Also, they contain small amounts of magnesium, manganese, copper, iron, zinc, phosphorus, vitamins A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
Help to lose weight
Rich in protein and fiber, avocado controls hunger and helps you stay full longer.
This fruit also controls weight due to the presence of unsaturated fats that help balance the high calories in avocados if you do not eat too much.
Besides, this fruit are rich in fiber (about 10 grams of fiber in each avocado).
Fiber is an effective aid to help you lose weight safely and permanently without worrying about health effects. Along with that, fiber also reduces the risk of diabetes, prevent constipation and helps your heart healthier.
In fact, there is plenty of evidence that eating avocados can help with weight loss. In one study, participants were split into groups. One group was instructed to eat avocados, the other group did not.
Then, they would respond to questions related to feelings of fullness, hunger.
People who ate avocados felt more satisfied with their meals and many of them felt full, not wanting to eat more in the next five hours.
Based on it, adding this fruit to your meal will help you absorb less calories and achieve a healthy weight loss regime.
A strong antioxidant to protect eyes
Avocados not only increase the absorption of antioxidants from other foods, but they also contain high levels of antioxidants such as Lutein and Zeaxanthin. These nutrients play an important role in the health of the eyes.
Studies show that these nutrients have been found to play an essential role in reducing cataract and macular degeneration in elderly.
Because of that, eating avocados brings many benefits to the body in the long run.
In short: Avocados are rich in antioxidants, including Lutein and Zeaxanthin. These nutrients are important for eye health and reduce the risk of macular degeneration, cataracts.
Improves cardiovascular health
You often know that bananas are rich in potassium, BUT in fact, avocado is much richer in this essential nutrient.
High blood pressure is a major contributor to heart disease, and this fruit contains potassium that helps stabilize blood pressure in your body.
Research has shown that raising potassium can lower blood pressure in people with high blood pressure, which can also reduce the risk of stroke by 24 percent.
In addition, the study also found that fiber found in avocados could reduce the risk of cardiovascular disease.
Does it help to prevent cancer?
Truth to say, there is not much evidence that avocados can help prevent cancer. However, one study suggests that this fruit can reduce the side effects of chemotherapy in lymphocytes in humans.
Its extraction has also been shown to inhibit the growth of prostate cancer cells.
However, you should take notice that these studies had been done in isolated cells and did not actually substantiate anything about things that happen in a living organism.
So, while there are many other websites assert that avocados help to prevent cancer, I myself don’t make it sure.
BUT, I do ensure that it can reduce Cholesterol and Triglyceride!
Based on eight controlled trials of human avocados, all of them showed a significant reduction in cholesterol levels, 22% reduction in LDL “bad cholesterol”, a 20% reduction in triglyceride levels, and a 11% increase in HDL “good cholesterol”.
Besides, the research by the University of Pennsylvania State added that adding avocados to diet meals can significantly improve cholesterol thanks to its high content of unsaturated fats.
My recipes to eat avocado (Those who want to lose weight MUST read)
Now, the most interesting part is coming! I’m going to share you top 6 recipes and ways to eat avocado more delicious without getting bored. Check it out!
- An avocado
- A tomato
Start out with two slices of toasted bread.
Then, grab a ripe avocado and scoop out the center. Make sure it’s nice and soft so when you spread it on, it will be like butter or jam.
Grab a tomato and slice it up. Grab one of those slices and put it on top of the center.
Don’t forget to sprinkle with some salt and pepper. BAAM!
You’ve got breakfast in under five minutes.
If you wonder about my favorite bread, it’s Ezekiel’s because they are made out of sprouted grains and it keeps my belly happy without bloating.
Baked Avocado-Egg Cups
Next, let’s bake some egg cups.
First, slice your avocado and take out its seed.
Tip: Just use your kitchen knife and whack it into the exposed seed and lift it up. Easy peasy!
Now, take out around half of the inside so that you have enough room to place your egg inside.
Then, try to get the yolk in first and then cover with the white. Be careful to not let it spill out.
Place them in the oven at 425 degrees Fahrenheit for 15 minutes.
Now, to make it tastier, slice some scallion and cover the top of your egg cups. Or, if you are not a fan of scallion, just sprinkle with whatever you like and ready to enjoy.
Wait, don’t forget hot sauce!!!
This brekkie will keep you full and satiated for a while until lunch comes around.
Avocado – Banana – Coconut Smoothie
Sound tasty, right?
- Baby spinach
My formula for one person is:
1 avocado + 1 banana + 1 coconut water + a couple of baby spinach leaves (3-5 ones)
I use a bullet juicer to have my job done. Don’t forget to cut avocado and banana into small cubes before adding them to the tool (though they are soft).
Also, remember to add some ice into the juicer to ensure your smoothie is nice and cold.
Now, this is an excellent breakfast. There are calories from the banana to give you energy. Also, the combination between banana and avocado provides a lot of potassium so, if you have any inflammation.
This drink will really help with that.
Green Dream Wrap
Have you ever tried this recipe?
- Red cabbage
First thing first, cut lengthwise the cucumber. Cut in cubes all avocado. Slice tomato and red cabbage.
You needn’t apply this formula too solidly, but just whatever you want to make the roll tastier to you.
Next, add some hummus over the bottom of the collard so that all ingredients will have somewhere to stick to and so that the green wrap will not unroll.
Add all ingredients inside and roll. Make sure to go nice and tight.
Next, give it a slice and ready to serve.
This is so legit. There’re lots of vegetables in this cruciferous wrap to enable to make your hair, skin and nail look really nice.
Also, it tastes good!
- Green onion
I want you to get really low-carb soft tortillas for this quesadilla.
Then, mush and spread on half an avocado. This is going to alter your cheese or mayonnaise in a healthier way.
Next, grab some nutritional yeast and sprinkle it on to give it that nice cheesy flavor.
Then, top with some diced tomatoes and chives green onion. Now, place another half on top and take it to the stove. Fry for a couple of minutes each side until your tortilla gets nice, crispy golden brown.
Then, bring it back!
- Raw almonds
- Stevia (optional)
Pour some raw almonds into a blender, crush and save it for later for the topping. Next, add your avocado, some almond milk and a tablespoon of honey for the sweetness.
You can also soup it with stevia if you would like. Next, blend it up! The mixture will become magical creamy, top with your almonds and dip that spoon in.
Remember that this makes two servings so, share it with your lucky friend or your lover to make him/her amaze at how good of your cooking skill.
Want to try? Go make some!
Everything is a two-edged sword!
And it’s true with avocado. I advise you to add this fruit in your daily meal to help improve your health, BUT, not the way too much.
In fact, eating too many avocados in a meal and even during a long time will lead to some unwanted consequences.
Besides, avocado isn’t good for ALL people. So, keep reading to know whether or not you are in that black list. (I hope you aren’t though)
Many studies have shown that some oils in avocados. For example, estragole and anethole can cause liver damage. Particularly with those people with liver problems, you should absolutely avoid this fruit.
According to Style Craze, with some sensitive people, avocado can lead to allergic skin problems such as urticaria, itching, redness or eczema, even nausea, vomiting, digestion and headaches.
Eating too much avocado will allow the beta-sitosterol contented in avocados to absorb the beneficial cholesterol, which is harmful to your health.
Those who are sensitive to latex
The latex in avocado has the effect of increasing the IgE antibody in the body’s serum. Thus, people who are allergic to latex should not eat avocados or otherwise, chances might you experience some unwanted dangerous allergic reactions.
Pregnant women and lactating women should be cautious
Pregnant women who eat avocados may lose milk and cause breast tenderness. On the other hand, with those mothers who are breastfeeding, if they eat too much this fruit, might they can cause stomach ache to their infants.
Truth to say, there are countless ways to eat avocado so, apart from those six recipes mentioned above, obviously you can get many others. For example, Salmon with avocado salsa.
Also, there are many other complicated ways to eat this healthy fruit but I highly recommend you to try these six first because they are not only easy to cook or to make, but also 100 percent good for your health.