Avocado Benefits Overweight

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Avocado Benefits Overweight
Avocado Benefits Overweight
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The avocado has several benefits. Hence, the also known as avocado, appears more and more frequently in the lists of wonderful foods: it is rich in monounsaturated fats, Omega 3, vitamins, minerals such as magnesium and potassium, and even lutein, a natural pigment that protects against cataracts and some types of cancer. If we add to that its delicious flavor and texture, it does not need more for us to incorporate it into our plate frequently.

But new research funded by the Hass Avocado Board and published in the November issue of Nutrition Journal, studied the effects of eating half an avocado on satiety and the desire to snack between meals. The study was carried out with overweight adults who ate half an avocado of the Hass variety at lunch, either in addition to their usual meals or substituting other dishes. Participants reported a decrease in desire to eat by 40 percent over a three-hour period, and by 28 percent during a five-hour period after eating. Furthermore, they reported an increase in satiety sensation by 26 percent 3 hours after food.

"We also observed that even though the addition of avocados increased the participants' calorie and macronutrient intake, there was no increase in blood sugar levels beyond what was observed after eating the standard lunch," commented Dr. Joan Sabaté, chair of the Nutrition Department, who led the research team at Loma Linda University. "These findings provide support for the benefits of avocados," said Nikki Ford, PhD, Director of Nutrition for the Hass Avocado Board (HAB).

Healthy recipes with avocados

Like almost all fruit, avocado can be eaten alone. But it is also very flexible and versatile: from the simplest preparation with lemon and salt, to the classic guacamole, avocado can be eaten in a thousand ways, as a salad or as part of the main dish. For example, take half an avocado and fill the void where the seed was with a paste of tuna, celery and chives, with coriander or chopped parsley and a good splash of extra virgin olive oil! If you have time and more inspiration, try these delicious and healthy recipes:

Roasted avocados with toasted chilies and panela cheese

Chef's recipe Marcela Valladolid


2 Mexican avocados cut in half and peeled

4 güeros chiles (whole)

4 jalapeños (whole)

4 serrano peppers (whole)

6 tablespoons of extra virgin olive oil

3 tablespoons of balsamic vinegar

1 serrano pepper clean and cut into pieces

¼ cup chopped coriander

2 cloves garlic, minced

6 ounces panela or Halloumi cheese cut into half-inch flakes

6 cherry tomatoes, quartered

Heat the oven to 375º. In a flat tray, season the chilies with salt, pepper, oregano and a tablespoon of oil. Bake them until softened or grill them. While you let them cool, mix the remaining oil, vinegar, chopped serrano, coriander and garlic in a glass baking dish. Add the chilies, avocados and cheese flakes and let them marinate. Brown the avocados on the grill for 6-8 minutes and transfer them to the dishes where you are going to serve them. Seal the cheese flakes in a frying pan, taking care that they do not lose their shape, and place one next to each avocado half next to a chili of each type. Combine the tomatoes with the dressing and divide it equally over the avocados. Makes 4 servings. Nobu style cod with avocado dipped in sugar, guajillo and plum sauce

Chef's recipe Marcela Valladolid


4 fresh 6-ounce cod fillets with skin, cut diagonally and cross-cut into skin, symmetrically spaced (about 4 cuts per fillet)

1/4 cup sake


cup mirin 4 tablespoons white paste miso 3 tablespoons of sugar

1/4 cup chicken broth (purchased, preferably low sodium)

1 teaspoon of hoisin sauce

1 teaspoon of oyster sauce


cup freshly squeezed orange juice 1 teaspoon of garlic and chili sauce

2 green lemons, squeezed

2 tablespoons of soy sauce

1 jalapeño, cut in half

1/2 tablespoon long butter, at room temperature

1 fresh avocado from Mexico, cut in half, pitted, peeled, cut into four lengths

3 tablespoons demerara sugar

1 tablespoon ground Guajillo chili

2 large leeks, finely cut lengthwise (only the white part and light green)

Vegetable oil for frying

Whisk together the sake, rice wine, miso and sugar in a glass baking pan until well blended. Add the cod and give it a couple of turns in the marinade. Let it marinate in the refrigerator for 24 hours, skin side up.

Preheat oven to 350 ° F. Whisk the broth, hoisin sauce, oyster sauce, orange juice, garlic and chili sauce, lemon juice, and soy sauce in a small saucepan until well blended. Add half of the jalapeño. Simmer and remove from heat. Take out and throw away the jalapeño. Reservation.

Heat the pot over medium-high heat. Heat 2 teaspoons of vegetable oil. Seal the fish, skin side down, until golden. Turn it over and brown the other side, about 4 minutes on each side. Transfer to the oven and cook until opaque in the center, about 8 minutes.

Meanwhile, mix the sugar, the guajillos and a pinch of salt and pepper in a small bowl and give a hand of this mixture to the avocado wedges. Seal the avocado wedges in a skillet over medium-high heat until caramelised, about 5 minutes total.

Heat the vegetable oil in the saucepan to 350 ° F. It should cover up to half of a small saucepan. Fry the garlic leeks until golden brown, in groups, about 4 minutes. Transfer them to some paper towels and season them lightly with salt.

Transfer the cod to a serving plate, on banana leaves. Top with the garlic leeks. Top each of the cross-cut avocado wedges. Beat the butter at room temperature with the sauce and lightly drizzle over the fish and avocado. Serve it warm. Makes 4 servings.

Guacamole with pieces of crab, fresh cheese, pomegranate

Pati Jinich recipe


For the guacamole

2 avocados from Mexico, split, pitted, peeled, mashed

2 tablespoons finely chopped white onion

1 serrano pepper, chopped into small pieces (ginning is optional)

1 tablespoon coriander, chopped

3 tablespoons of lime juice

1 teaspoon salt

For the guacamole with pomegranate

3/4 cup pomegranate seeds (about one pomegranate)

2 cups peeled jicama or cucumber strips

For the guacamole with fresh cheese

3/4 cup fresh cheese

1 bag of greaves

For the guacamole with pieces of crab

8 ounces crab chunks

1 tablespoon mayonnaise

2 tablespoons of lime juice

1/2 teaspoon grated lime zest

1 tablespoon chopped chives

1 tablespoon of chopped parsley

1/4 of Cup of red pepper finely chopped

1/4 teaspoon of salt

1/4 teaspoon ground black pepper

crushed tortilla chips

Guacamole: In a bowl, combine avocados, onion, chili, coriander, lime juice, and salt; mix gently.

Guacamole with pomegranate: Combine guacamole with pomegranate seeds. Use jicama or cucumber instead of tortilla chips.

Guacamole with fresh cheese: Combine guacamole with fresh cheese; garnish with crumbled greaves instead of tortilla chips.

Guacamole with pieces of crab: Combine the crab, mayonnaise, lime juice, lime zest, chives, parsley, red pepper, salt, pepper, and tortilla chips. Serve the mixture over the guacamole.

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