The fiber content in avocados is a great nutrient to help your digestive process function properly. Even though fiber is indigestible, they have various other benefits for your body, such as reducing the risk of heart disease and diabetes. Besides, obesity can also be affected by a lack of fiber consumption. According to the Mayo Clinic, men should get 30 to 38 grams of fiber a day. Meanwhile, women should eat at least 21 to 25 grams a day. But most people only get half the recommended amount, about 15 grams of fiber per day.
Table of Contents
- Benefits of Fiber in Avocados for Health.
- Fiber Content & Quality in Avocados.
- Healthy Avocado Sandwich Recipes.
Benefits of Fiber in Avocados for Health.
With a high fiber content, this fruit should be on your healthy menu list. However, some people may avoid avocado because they are worried about the fat content. In fact, this fat is unsaturated fat which is actually healthy for your body and skin.
Besides, avocado is also rich in folic acid which is beneficial for pregnant and lactating women. Also, this fruit contains Vitamin E to protect you from Alzheimer’s disease. The fiber, vitamins, and minerals present in avocado provide many other health benefits as listed below.
#1 Maintaining Heart & Eye Health.
High levels of cholesterol, triglycerides, and blood pressure are common causes of heart disease. Several studies have shown that a low-fat diet that includes avocado in it can reduce low-density lipoproteins and increase high-density lipoprotein levels.
It can also significantly lower triglyceride levels and control blood sugar. In addition, avocado also contains carotenoids. These are plant compounds that will feed your body Vitamin A, boost the immune system and reproductive system.
#2 Prevent Diabetes Risk.
Diabetes is a disease that often triggers other diseases. Well, avocado is useful for preventing the risk of diabetes. Avocado contains monosaturated fat which contains oleic acid. This substance serves to help your body control diabetes.
#3 Reducing the Risk of Stress & Helping Lose Weight.
Avocados can reduce stress because they are high in omega-3 fatty acids, vitamins, and other essential nutrients. Omega-3 fatty acids are known to improve mood, reduce stress and anxiety. Therefore, if you want to reduce stress and be happier, consider consuming avocado.
Besides, avocado is believed to reduce waist circumference and regulate body weight. So if you’re on a weight loss program, the combination of a happy mood, exercise, getting enough sleep, and eating healthy is the main component of your success.
#4 Smooth Digestive System
The dietary fiber in avocado will improve digestion and overcome constipation. Also, its soft texture can protect the surface of your stomach from foods that can cause an increase in stomach acid.
#5 Prevents Joint Inflammation and Strengthens Bones.
The combination of Vitamins E, C, Selenium, Carotenoids, Phytosterols, and Omega-3 can prevent inflammation such as osteoarthritis and rheumatism. Therefore, regularly consuming avocado can help you to reduce inflammation in the joints. Also, this fruit contains minerals such as Zinc, Calcium, Copper, and Phosphorus. All of these substances have the benefit of increasing bone density as well as reducing the risk of calcification.
Fiber Content & Quality in Avocados.
In 100 grams of avocado, there are about 160 calories, 8.5 grams of carbs with high enough fiber, about 6.7 grams. That means you will get about 18% of your recommended daily fiber requirement. The fat content has the highest value in avocado, reaching 14.6 grams. But don’t get me wrong, because these are monounsaturated fats that are essential for your health.
The protein content has an adequate amount of about 2 grams with a little sugar of about 0.7 grams / 100 grams of avocado. Besides, there are several vitamins and minerals, including Vitamins A, C, E, K, B Complex, Calcium, Magnesium, Manganese, Phosphorus, Potassium, and several compounds such as beta carotene, lutein, and zeaxanthin.
When it comes to fiber quality, they generally come in two categories, soluble and insoluble. Soluble fiber is a fiber that is easy to digest when it passes through your digestion. Meanwhile, insoluble fiber can’t mix with water or when it passes through your digestion. The soluble fiber in avocado covers about 25% and is useful for stabilizing blood sugar levels and increasing healthy cholesterol levels. Meanwhile, about 75% of insoluble fiber is beneficial for digestion.
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Healthy Avocado Sandwich Recipes.
Avocado can be the best choice when you want to lose weight. Instead of potato chips, avocado sandwiches can make you fuller in between lunches or as a healthy breakfast. Consider the recipe below if you want to get nutrition from avocados.
- ½ Avocados.
- 4 whole-wheat toast.
- 2 pieces of lettuce.
- 2 boiled eggs, chopped.
- 1½ teaspoon lemon juice.
- 1 tablespoon green onion, chopped.
- ¼ teaspoon salt and ⅛ teaspoon pepper
- ¼ cup chopped celery.
- Take the avocado and place it in a bowl. Then add lemon juice, chopped egg, green onion, celery, salt, and pepper, mix well.
- Prepare your whole wheat bread, then spread the avocado mix on top.
- Add lettuce, cover with another whole wheat bread, and avocado sandwich ready to serve.
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Avocados are a healthy food that can make you feel fuller after eating. These a great thing if losing weight is your goal because avocados can control your appetite. As discussed above, avocados have many nutrients, such as fiber, vitamins, and minerals. These make avocado as a healthy fruit in sufficient amounts of nutrients. But that doesn’t mean you can eat as much avocado as possible even though it’s fruit. Avocados are high in calories, so if you eat too much, you can gain weight. So vary your healthy menu with other foods and consume them in a balanced amount.