What happens when you eat avocado, and 3 ways to add it to your daily diet

Avocados are referred to as 'Nature's Butter and are loaded with benefits. According to Dr. Joseph Salhab, an expert in digestion, liver, pancreas & nutrition, avocados are a daily must-have, and in a recent video on Instagram, he explained what happens when you eat avocado. Scroll down to read the details and also find 3 simple recipes to follow.

As per the findings published in Current Developments in Nutrition, consuming one avocado daily for 26 weeks improved adherence to the Dietary Guidelines for Americans among adults with abdominal obesity. However, the changes in diet quality did not directly influence cardiometabolic disease risk factors. In this 26-week, multi-center, randomized controlled trial, researchers studied 1,008 participants aged 25 and older with abdominal obesity and typically low avocado intake. During the study, researchers found that individuals who consumed avocados daily showed a “potentially clinically relevant” increase of 4.74 points in their HEI-2015 scores compared to the control group that consumed their regular diet.This improvement was mainly attributed to an increase in total vegetable intake and a more favorable ratio of unsaturated to saturated fats, both of which were directly related to daily avocado consumption. Let us take a look at generic benefits of eating an avocado daily.

According to Dr Joseph, avocado is a rich source of fiber. One medium-size avocado gives around 10 gms of fiber, while a large one can give upto 14 gms of fiber. And since an adult body needs about 25-30 gms of fiber, this one food can give you about a third-to-a-half of your daily required amount. And he also says that people who eat more fiber, liver longer and have less chances of chronic disease. It contains both soluble and insoluble fiber, which help feed gut bacteria and regulate blood sugar and adds bulk to stool and supports regular bowel movements.

According to Dr Joseph, people who eat more avocados tend to have a greater gut microbiome diversity. Also, gut bacteria are linked to so many different processes in the body and they produce beneficial metabolites for the body, so the greater the diversity, the better. Essentially, it's a natural prebiotic, states Dr Joseph. The prebiotic fiber in avocado helps in the production of short-chain fatty acids (SCFAs) like butyrate, which protect the gut lining and reduce inflammation.

As per his post, in men, eating avocado is linked to a lower risk of colorectal cancer, thanks to its fiber and prebiotic benefits that support a healthy gut environment.

Avocado Sourdough: As per Dr Joseph, the best way to consume avocado is to mash and spread it on a sourdough toast, squeeze some lime and sprinkle some pepper and enjoy it for breakfast.

Avocado Salad: You can also easily add it to a salad bowl. Mix it with leafy greens, cooked quinoa, sweet corn, beans, and grilled chicken. Drizzle some olive oil and fresh lime juice on top and enjoy fresh.

Avocado Smoothie: Blend 1/2 avocado with spinach, almond milk, banana, and a little honey — then sip and enjoy.

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