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Avocado- The Superfood and its benefits
The avocado (Persea Americana) is a tree native to Mexico and Central America. It is one of the staple ingredients in diets around the world. It is an essential ingredient in a sinful and rich dip for chips, salads, and sweets. It is a nutritious food that provides essential nutrients like fats, fiber, potassium, magnesium, copper, and manganese, as well as most of the B vitamins and vitamins C, E and K. It is a boon for everyone: vegans, vegetarians, and anyone who enjoys fresh, tasty foods. Along with this, it is of great help to the weight watchers too as it boosts the weight loss process. With its proven health benefits like – lowering cholesterol, quelling hunger pangs, and reducing the belly fat, the avocado is arguably a perfect dietary option for weight watchers. Here are major reasons why:
1. Kills your hunger
Nutrition journal in its study highlighted that people who ate fresh avocado for lunch had a 40% reduced desire to eat for hours afterward. The freshly made guacamole (avocado-based dip) is the best hunger killer known to man to date.
With only 60 calories, guacamole provides a high level of satiety value and keeps you away from food & unnecessary calories for hours. Just keep in mind that you make guacamole at home as many of the ones that are available in jars at stores are made without the real fruit!
2. Low calories
American Journal of Clinical Nutrition compared the effects of a three-week diet high in palmitic acid (saturated fat) to an equi calorie diet high in oleic acid (monounsaturated fats) to evaluate their impact. The result of the study highlighted that the physical activity of people following a high oleic acid diet was 13.5% higher as compared to the palmitic acid diet. This clearly means that eating this wonder fruit can provide you the same energy boost which you get from man-made pre-workout supplements. This makes you reduce the calorie consumption and get that extra boost naturally without any concern for the side effects.
3. Regulate sugar metabolism & insulin sensitivity
Diabetes Care in one of its studies found that men and women whose vitamin K intake was among the highest, i.e. 25% of subjects showed a 19% lower risk of developing diabetes over 10 years as compared to people who have low vitamin K intake. An avocado provides nearly 20 vitamins, minerals, and phytonutrients essential for healthy weight management, including 14g of satiating fiber and 66% (60 mg) of your daily need for vitamin K.
4. Complete body fuel
Nutrition Journal in one of its studies found that eating a half-sized avocado daily contributes to improving the overall diet quality and also reduces the risk of metabolic syndrome by 50%. Along with this, it further expands that an avocado eater has a lower body mass index and smaller waist circumference. This makes it very clear that this wonder fruit opens the best gateway to a better, leaner, and healthier lifestyle for all individuals.
5. Rich in antioxidants
Antioxidants from fruits and vegetables help in neutralizing the impact of free radicals (destructive rogue oxygen molecules which are natural byproducts of metabolism) in our body. As highlighted earlier, avocados are rich in monounsaturated fats and a study in Mexico has highlighted that these avocados help in effectively handling the impact of these free radicals and boost up the working of metabolism.
6. Targets your belly
Researchers are of a viewpoint that if you replace the basic vegetable cooking and finishing oils for varieties like avocado oil that are rich in monounsaturated and oleic fatty acids can majorly contribute to reducing the abdominal fat, which ultimately also lowers the risk for metabolic syndrome. Penn State in one of its studies found out that people who consume about 3 tbsp of monounsaturated fats daily for a month lowered their belly fat by 1.6% compared to those who consumed flax/safflower oil.
7. Keeps cholesterol at bay
As a result of some studies that have been conducted, researchers have chosen avocado as the best natural fruit available to not only keep doctors away but also keep cholesterol and the related problems at bay! The studies have attributed the level of monounsaturated fat content available in avocado to play an important part in lowering elevated cholesterol — a factor in insulin resistance, excess weight, and obesity.
Nutritional info about Avocado
In 1 small Californian avocado, there are about 227 calories, 2.7g of protein, 21 g of fats, and 11.8g of carbs. The major content of carbohydrates is in the form of fiber, i.e. around 9.2g which is a great contribution to daily fiber intake. Along with this, in the fats, there is only 2.9g saturated fat and the rest is healthy monounsaturated input. Also, the avocados from Florida are larger in size and hence have more calories- 365 calories and 30.5g of fat
So, don’t forget to make this wonder fruit an essential element for a healthier & happier day and also use it as a key to boosting your weight loss efforts.
Quinoa - The mother of all grains
Quinoa is packed with protein, minerals, fiber and it is gluten-free. Quinoa is a grain crop, which is grown for its edible seeds – it is not a cereal grain. However, it is a pseudo-grain which means although it is a seed; it is prepared and consumed like any other grain.
People in South America have been eating it for thousands of years, but it became popular as a superfood only a few years ago.
1. High in fiber and protein
Quinoa can be found in three main types, white, black, and red. It is incredibly rich in fiber and has a good amount of soluble fiber in it as well. Studies show that soluble fiber helps lower cholesterol levels, blood sugar levels, and sugar cravings. It also increases your feeling of fullness and satiation and helps with weight loss. Besides, it comprises all essential amino acids, making it a complete protein. Essential amino acids cannot be made in the human body and should thus, be taken from your diet.
Many foods aren’t complete protein sources and do not contain all essential amino acids like lysine. Quinoa, however, is rich in all essential amino acids and is, therefore, an excellent protein source. It contains far more protein than most grains. Its fiber content beats many other grains too.
One cup of cooked quinoa will give you 8 grams of protein, making it an excellent vegetarian protein source for vegans and vegetarians who cannot consume animal protein.
2. Low glycemic index
The Glycemic index (GI) is a measure of how fast the food you consume can raise your blood sugar levels. It is especially useful for diabetics who have to keep track of the sugar content of the foods they eat.
However, non-diabetics can benefit from knowing the GI of certain foods too. Foods that have a high glycemic index stimulate hunger which can cause weight gain and obesity. High GI foods are, therefore, major contributors to chronic diseases such as diabetes, obesity, and heart disease.
Quinoa has a very low glycemic index and since it is high in fiber, it is super filling and you won’t need much of it during your meals.
3. High mineral content
The modern diet does not provide people with enough minerals, especially magnesium, zinc, potassium, and iron. Quinoa has all of these minerals and its magnesium content is about 30 percent of your recommended daily intake.
Make sure you soak or sprout your quinoa before cooking as this will reduce the phytic acid content in it. Phytic acid binds with the minerals in quinoa making them less bioavailable.
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