Nutrition

Are Avocados a Weight Loss Food?

Studies sponsored by the Avocado Board suggest that avocados may make weight loss easier, but compared to what?

What are the effects of avocado on metabolic syndrome, “an accumulation of risk factors” – high blood sugar, high blood triglycerides, high blood pressure, and obesity – that prepare you for diabetes and heart disease? “Avocado consumption is connected with with better nutritional quality and nutrient absorption and lower risk of metabolic syndrome, ”as I discuss in my video Do avocados make you fat?. Researchers found that only avocado eaters would have half the chance of metabolic syndrome.

However, the study was funded by the Avocado Board, so it’s especially important to look at how the researchers designed the study. The data comes from a snapshot-in-time cross-sectional survey of around 17,500 people who were asked whether they had eaten avocados on two different days in the past 24 hours. Two percent said yes, so the health stats of the few hundred people who said they recently ate avocado were compared to the health stats of the 17,000 people who said they didn’t. The proportion of people with metabolic syndrome in the avocado group was only half that of the non-avocado group. Those in the avocado group were also leaner, with noticeably slimmer waists and lower body weights, although there was no significant difference in caloric intake like you are at 1:10 in my. can see Video.

The authors treated this as some kind of puzzle that “needs further investigation,” but the study only looked at how many calories were eaten on the day of the polls, not over time. However, you might see how people can lose weight while eating avocados because, like all fruits, are mainly water, along with fiber, which has no calories at all. So an emery of cream cheese on a bagel would add more than twice as many calories as the same emery of avocado. This brings with it an important point: Perhaps avocado lovers simply eat healthier food in general. When spreading avocado on your toast, you may spread less butter or margarine.

In fact, avocado eaters also reported eating more fruits and vegetables and less added sugar in general, like you did at 1:58 in my. can see Video. No wonder they were healthier. It is right there in the title of the study funded by the Avocado Board: “Avocado consumption is connected with with better nutritional quality … ”So the study says that those who eat healthier are leaner and have a lower risk of disease. Well, uh. However, this could be in part because they ate avocados, had nothing to do with avocados, or even ate or failed to eat avocados. You don’t know until you put it to the test.

How do avocados affect body weight? One study found that an avocado extract caused a reduction in body weight, however, the study was based on the body weight of rats and used an avocado leaf extract. Who Eats Avocado Leaves? Well, in Nigeria, avocado leaf tea is obviously a herbal remedy Second hand for high blood pressure. Does it actually work? Researcher tries it does in some hypertensive patients, and it appears that avocado leaves “have toxic effects on the liver that could cause liver damage”. Well I think technically it can be used to treat high blood pressure, but only if you don’t care about the annoying “hepatotoxicity”. No thank you.

Are there no human studies of avocados and body weight? there was a study of avocados and cholesterol decades ago in 1960 in which subjects did not gain weight when avocados were added to their diet. I was able to Find a reference to the study in the 1960 California Avocado Society Yearbook complaining about the difficulty of impressing the “housewife” with all of the nameless benefits of avocados.

Well, it’s true that body weight didn’t change much after feeding the avocado as you can see in mine at 3:50 Video, but the researchers didn’t just add avocados to their diet – they did replaced Avocado instead of some animal fat they’d eaten. So they essentially swapped lard for avocado. No wonder there was no weight gain! Now they just added avocado in one theme. He started at 154 pounds and had no weight gain after three weeks of adding avocado. Could avocado be so filling and satisfying that when you add it to your diet you naturally eat less of everything else? You don’t really know until you put it to the test.

Researcher guided a randomized controlled trial to evaluate the effect of Hass avocado intake on satiety and subsequent calorie intake. Adding half an avocado to a lunch meal improved satisfaction and reduced hunger, but they only added 112 extra calories, so it makes sense to make subjects feel less hungry. The question is, did the study participants feel so less hungry that they ate 112 fewer calories to compensate? The answer is no. In fact, they didn’t eat significantly less at all as you can see in mine at 5:02 Video.

What about the time In another study, researchers did added a whole avocado in people’s daily diet for six weeks and found no significant weight gain. They triumphantly claimed that their study “dispels the myth that avocados make you fat” – but this was like this lard study. Yes, the researchers added an avocado, but they also removed the same amount of fat in the form of margarine, mayonnaise, and oil. Well, this is a healthy swap – removing trash and adding nutrients and fiber – but when the caloric intake and caloric intake are the same, it’s no wonder there was no difference in body weight. In fact, if you eat the same amount of fat, one might as well have concluded that avocados will make you as fat as margarine, mayonnaise, and oil.

Perhaps the housewife was unimpressed because she had only a little idea of ​​the correct study design.

Nuts are another healthy, whole-fledged source of fat, and it turns out that their inclusion in the diet does not result in expected weight gain. See Nuts and Obesity: The Weight of the Evidence.

THE CENTRAL THESES

  • A study sponsored by the Avocado Board published data from a snapshot-in-time survey suggesting that avocados may make weight loss easier and may be associated with a lower risk of metabolic syndrome – that is, high blood sugar, high blood triglycerides, hypertension, and obesity .
  • However, a closer look at the study design reveals that survey participants were simply asked if they had eaten avocados on two different days in the past 24 hours and the researchers only looked at calorie consumption on the day of the survey, not over time.
  • Like all fruits, avocados are mainly made up of water and have fiber that has no calories at all. So it’s not a leap that avocado eaters lose more weight or eat healthier diets overall. In fact, avocado eaters have reported that they generally eat more fruits and vegetables and consume less added sugar.
  • In a randomized controlled study, the researchers examined the effect of Hass avocado intake on satiety and subsequent calorie intake. Adding half an avocado to lunch improved satisfaction and reduced hunger, but this makes sense since the meal was supplemented with an additional 112 calories of food. At the next meal, however, the subjects were not so full that they ate 112 fewer calories to compensate.
  • In another study, subjects ate one avocado per day for six weeks with no significant weight gain. While the researchers added an avocado to the participants’ daily diet, they also removed the same amount of fat in the form of margarine, mayonnaise, and oil. Since the same amount of fat was consumed, the researchers could have concluded that avocados are just as fat as margarine, mayonnaise, and oil.

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In health,

Michael Greger, MD

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