Why do avocados have so much fat

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More Brands. Food The 1 surprising way to ripen an avocado in minutes. Food Where to score free guacamole and more on National Avocado Day. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. And with good reason. It has the ability to be sweet or savory. You can throw it in a smoothie for texture or make some guac. Deciding how many avocados to throw in the grocery basket? You first have to look at what your goals are for your weight, gut health, overall healthy diet — and your body type, activity level and genes, Cucuzza says.

She notes that since avocados are a pretty significant source of healthy monounsaturated fat, they make you more satisfied and are harder to overdo because they tend to fill you up. Of the 20 to 25 total grams of fat in avocados, 15 grams is monounsaturated fat. This type of fat is considered to be very healthy.

Numerous studies have linked oleic acid to health benefits, such as decreased inflammation and a lower risk of developing heart disease 4 , 5. Several studies have also shown that replacing some saturated fat in the diet with monounsaturated fat or polyunsaturated fat can lead to health benefits. These benefits include increased insulin sensitivity, better blood sugar control and lower levels of "bad" LDL cholesterol 6. One review of 10 studies found that replacing some fats in the diet with avocado may decrease total cholesterol by an average of Another study compared moderate-fat diets containing either avocados or oils high in oleic acid.

The diet containing avocados improved blood lipid levels even more than a diet with oils that were high in oleic acid 8. The avocado diet also decreased "bad" LDL cholesterol by 10 percent and total cholesterol by 8 percent. It was also the only diet to decrease the number of LDL particles. And, as if those benefits weren't enough, avocados contain almost 20 times more fat-soluble phytosterols than other fruits.

Phytosterols are plant compounds believed to have positive effects on heart health 3. Bottom Line: Avocados contain a high amount of heart-healthy monounsaturated fats similar to those found in olive oil. Foods that are high in fat or fiber can help you feel more full and satisfied after eating.

This is partly because fat and fiber slow the release of food from your stomach 9 , This causes you to feel full for longer and can mean you end up going longer between meals, potentially even eating fewer calories overall.

Avocados are high in both fat and fiber, meaning they should have a strong effect on feelings of fullness. One study looked at how eating a meal that included avocado affected the appetite of overweight and obese people People who ate half an avocado with their lunch had a decreased desire to eat for up to five hours afterward, although the effect was strongest within the first three hours. Participants also felt 23 percent more satisfied after the meal that contained avocado, compared to when they ate the control meal without it.

These properties may make avocados a valuable tool when it comes to appetite regulation and weight loss. Bottom Line: Because avocados are high in fat and fiber, they can help you feel more satisfied and keep you feeling full for longer.

Studies have shown that people who eat fruits and vegetables tend to have lower body weights 3. One large observational study examined the nutritional patterns of Americans. Those who ate avocados tended to have healthier diets, a lower risk of metabolic syndrome and a lower body weight than those who didn't eat avocados Although this doesn't necessarily mean that avocados caused people to be healthier, it does show that avocados can fit well into a healthy diet. In fact, one study found that when 30 grams of fat from avocados were substituted for 30 grams of any other type of fat, participants lost the same amount of weight Although there is currently no evidence that avocados can improve weight loss, there are reasons to believe avocados could have a beneficial effect.

This is because in addition to improving heart health, the monounsaturated fats in avocados appear to have several other beneficial qualities 4 :. One study found that rats fed defatted avocado pulp ate less food and gained less weight than the control group A second study also found that rats fed avocado extract on a high-fat diet gained less body fat These studies are especially interesting because defatted avocado pulp and avocado extract do not contain fat.

This means there may be other components in avocados that also help reduce appetite and weight gain.