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It’s no wonder that the consumption of avocados in many parts of the world has increased dramatically. Packed with nutrients, avocados, which are buttery with a slightly nutty flavour to offer, are also said to have a high caloric and fat content. Though termed as healthy fats, it is considered that regular avocado consumption does offer health benefits. But what if you eat avocados daily in at least one meal for 90 days straight? Are they worth the money? To answer these questions, we decided to turn toward research and experts.
A 2021 study from the University of Illinois at Urbana-Champaign mentioned that an avocado a day could help redistribute belly fat in women toward a healthier profile. One hundred and five adults with overweight and obesity participated in a randomised controlled trial that provided one meal a day with avocados for 12 weeks, the study read.
The participants were divided into two groups. One group received meals that incorporated a fresh avocado, while the other group received a meal that had nearly identical ingredients and similar calories but did not contain avocado.
Fat redistribution can be game-changing (Source: Getty Images/Thinkstock)
Women who consumed avocado as part of their daily meals had a reduction in deeper visceral abdominal fat. Kashif Khan, a longevity expert, also explained that according to the study, the visceral fat around the belly and internally on the organs dissipated while the subcutaneous fat which is just below the skin started to look plump in terms of its ratio against the visceral fat. So the body burns through the internal, dangerous fat that you don’t want but keeps the one you need.
The redistribution between the two types of fats also suggests a decrease in chronic disease risk. “Add healthy fats to every meal,” said Khan.
Dr Somnath Gupta, senior consultant physician and diabetology, Yashoda Hospitals, Hyderabad said that avocados are rich in monounsaturated fats, which are considered heart-healthy fats. “These fats may contribute to improved cardiovascular health by helping to lower bad cholesterol levels and increase good cholesterol levels. Over 90 days, consistent consumption of avocados might positively impact lipid profiles, promoting a healthier cardiovascular system,” said Dr Gupta.
Avocados are a good source of fibre. According to Dr Gupta, adequate fibre intake is essential for digestive health, as it promotes regular bowel movements and helps prevent constipation. “The fibre content in avocados may also contribute to a feeling of fullness, potentially aiding in weight management over the 90 days,” said Dr Gupta.
Avocados contain various essential nutrients, including potassium, vitamin K, vitamin E, and folate. “Potassium is crucial for maintaining proper fluid balance, nerve function, and muscle contractions. Vitamin K is essential for blood clotting and bone health, while vitamin E acts as an antioxidant, protecting cells from damage. Folate is important for DNA synthesis and repair, particularly relevant for pregnant individuals,” said Dr Gupta.
Adding avocados to a meal for 90 days may offer benefits such as improved cardiovascular health, better digestion, and increased nutrient intake. “However, maintaining a balanced and varied diet remains essential for overall well-being,” said Dr Gupta.
Agreed Dr Archana Batra, nutritionist, and certified diabetes educator, Gurgaon, and shared that while the idea of eating avocados for 90 days offers a structured approach to reaping their benefits, it’s essential to remember that overall dietary patterns play a significant role in health. “A balanced and varied diet, complemented by regular physical activity, is key to holistic well-being. Consultation with a healthcare professional or nutritionist can provide personalised insights based on individual health needs,” said Dr Batra.
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