It is the avocado high fat content that has led to the myth that avocados are fattening and should be avoided in low calorie diets. But, in a study of 61 overweight and obese men and women, it was concluded that the intake of 200 grams per day of avocado as part of a low calorie diet doesn’t compromise weight loss when substituted for 30 grams of mixed dietary fat like oil or margarine.
A typical avocado contains 30 grams of fat, but 20 of these fat grams are beneficial monounsaturated fats. Monounsaturated fats help speed up the basal metabolic rate when compared with saturated fats.
Avocados are nutritionally dense, and they are a good source of vitamin K, vitamin C, vitamin B6, copper and folate. They are a good source of dietary fiber as well. The total dietary fiber content of fresh avocado fruit of the Ettinger variety is 5.2 g/100 g. Approximately 75% of this is insoluble fiber, and 25% soluble fiber. Fiber intake is inversely associated with body weight and body fat.
Avocados contain all the nine essential amino acids, even though not in the ideal ratios, which makes them a complete protein food. Replacing animal protein with vegetable protein can help maintain and lose weight.
Researchers discovered that food intake as well as body weight gain were reduced in rats that fed de-fatted avocado pulp. The data resulting from the study suggests the presence of an appetite depressant in avocado.
Substituting mashed avocado for butter or margarine can help cut calories. It can also increase healthy monounsaturated fatty acids intake.
In another study, an average of just over 1 avocado a day for thirty three days increased average daily calories by 24 percent. It also increased fat by 54 percent but led to weight loss averaging about 1 kg or 2.2 lbs.