If you’re at risk of metabolic syndrome, there’s a food that should be on your plate almost every day.
This food, a fruit technically, is the high-fat fruit on the planet. It is loaded with healthy fats, polyphenols, fiber, and more.
Now, studies support its benefits to fight metabolic syndrome.
Here’s how avocados fight metabolic syndrome, according to current studies.
What is Metabolic Syndrome?
Metabolic syndrome (MetS) is a clustering of risk factors including high blood glucose, dyslipidemia, hypertension, and obesity that lead to the increased risk of Type 2 diabetes mellitus and cardiovascular diseases (CVDs), which are among leading causes of death in the world.
Metabolic syndrome increases the risk of Type 2 diabetes mellitus and CVDs by approximately five and three folds, respectively (1).
Metabolic syndrome affects approximately 1 in 3 Americans (2).
Effects of Avocado on Metabolic Syndrome: Current Studies and Reviews
Avocado Nutrition 101:
An avocado is a well-known source of carotenoids, minerals, phenolics, vitamins, and fatty acids. It is packed with nutrition! One serving (3.5 oz., about 1/2 medium avocado) contains 160 calories, 9 grams of carbs, 7 grams of fiber, 2 grams of protein, and 15 grams of healthy fat (3). In addition, it contains:
- Vitamin K: 26% of the daily value (DV)
- Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Potassium: 14% of the DV
- Vitamin B5: 14% of the DV
- Vitamin B6: 13% of the DV
- Vitamin E: 10% of the DV
- Additionally: Small amounts of magnesium, manganese, copper, iron, zinc, phosphorus and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
Avocado Health Benefits:
Avocados have been known to be lipid-lowering, antihypertensive, antidiabetic, anti-obesity, antithrombotic, antiatherosclerotic, and cardioprotective for decades. Now, studies are being performed to determine avocado’s pharmacological effects on specific conditions, such as different components of metabolic syndrome (4).
Do Avocados Fight Metabolic Syndrome?
According to this new review, avocados are most beneficial to lipid profiles, with changes to LDL-cholesterol, HDL-cholesterol, triglycerides, total cholesterol, and phospholipids.
But, it also works against the other aspects of metabolic syndrome including high blood glucose, hypertension, inflammation, and obesity. Here’s how avocados fight metabolic syndrome conditions:
1. Avocados Reduce Blood Glucose and Obesity
Keto Zone’s favorite carbohydrates, fiber, is abundant in avocados. In fact, ½ cup provides 5 grams of fiber (and only 1 gram of sugar) (5). An avocado’s fiber can improve cholesterol, balance blood sugars, and promote digestive health.
In food intake studies, participants that routinely eat avocados have been documented to have lower weight, lower BMI, and better heart health markers than non-consumers (6).
What’s more, like a high-fiber and high-fat food, avocados help you feel fuller while losing weight.
2. Avocados Fight Inflammation with Carotenoids, Glutathione, and Vitamin E
You may think that carotenoids are only found in orange/red vegetables such as carrots, bell peppers, and tomatoes. But, avocados are a great source. In fact, they contain a spectacular array of carotenoids including:
- beta-carotene
- alpha-carotene
- lutein
- neochrome
- neoxanthin
- chrysanthemaxanthin
- beta-cryptoxanthin
- zeaxanthin
What’s more, the fats in avocado actually increase the carotenoid absorption from other vegetables, by as much as 15 times (7)! Carotenoids directly support eye health and brain health (8). And, they are highly anti-inflammatory.
Next, avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health. Specifically, vitamin E is an antioxidant that supports brain, cardiovascular, and respiratory health.
Lastly, avocados are a good source of glutathione. This super-antioxidant is produced by our own cells and sometimes found in foods. It promotes cellular health, anti-aging, and overall good metabolism and cellular cleansing.
3. Avocados Improve Cholesterol Levels and Reduce Cardiovascular Disease
According to a 2015 study, eating one avocado per day significantly improved all cholesterol results. The most significant result was the lowering of small, dense LDL (9).
If you’ve not heard of small, dense LDL (LDL-P), it’s the most important marker for indicating heart disease.
The LDL that’s usually tested (LDL-C ), can be harmful or not harmful. When the LDL-C quality improves and they become bigger and fluffier cholesterol (not dense), this is positive for health. Saturated fats like MCT oil improve LDL-C quality.
When the LDL-C is small and dense (low quality), they are harmful. In fact, the smaller they are, the more room the lipoprotein has to carry triglycerides. What’s more, this is associated with more particles needed or more LDL-P.
LDL-P and triglycerides are now known to be the best lipid profile tests for cardiovascular disease assessment. High LDL-P is associated with metabolic syndrome and several risk factors (10).
4. Avocados Fight Hypertension
According to animal studies, avocado oils lower high blood pressure.
In fact, avocado oil decreased 21.2% and 15.5% diastolic and systolic blood pressures, respectively, and alleviated impaired renal vasodilation in hypertensive mice.
And there’s more. Oxidative stress was lowered significantly to preserve kidney function and health. This effect was comparable to hypertensive medications (11).
5. Avocados Promote Whole-Body Health and Fight Cancer
Avocados don’t stop with metabolic syndrome.
Avocados have been determined to help prevent the occurrence of cancers in the mouth, skin, breast and prostate gland. Cancer risk factors often include excessive inflammation and oxidative stress.
Avocados likely reduce risk due to their unusual mix of anti-inflammatory and antioxidant nutrients. What’s more, avocados increase programmed cell death cycle (apoptosis) of cancer cells.
Avocado Oil Powder in Keto Zone Shakes
Fortunately, avocado oil is one of the primary fats in the new Keto Zone Shakes! With each scoop, these benefits are delivered as the Keto Zone Shake’s avocados fight metabolic syndrome.
Bottom Line
There’s little doubt: Avocados fight metabolic syndrome and more. Consume them as much as you’re able. They are a Keto Zone friendly, healthy, delicious food!
