Posts tagged daily fiber requirements
Avocado Smoothies – Weight Loss Wonders Indeed.
Aside from counting calories and cutting away fat, consider the avocado as a fruit filled with fiber and healthy monounsaturated fat. Avocado smoothies provide a breakfast meal, low in carbohydrates, high in fiber and antioxidants.
Control Carbohydrates and Insulin Levels To Lose Weight
The hormone insulin is vital for transport of glucose from the blood to the cells. There it is converted to energy. Beta cells make insulin within the pancreas. Excess glucose is converted by the liver to glycogen. The liver and muscles house the glycogen for needed energy. The remains are converted to fat where the body becomes its storage silo. More carbohydrates, more insulin secretion. We get fatter.
By making food choices that are unprocessed and low in simple carbohydrates, insulin production will be better balanced. Slow digesting foods see a gradual release of insulin. The fat and fiber of avocados help achieve this.
Avocado Smoothies Nutrient Absorption
Many studies such as those found at the U.S. National Institutes of Health (NIH) show the avocado's nutritional benefits. The monounsaturated fat content of avocadoes allow for better absorption of bioactive chemicals into the bloodstream.
A diet that includes avocados were shown to lower LDL cholesterol and triglycerides improving blood lipids, as opposed to a diet high in carbohydrates and low in fat.
Along with the monounsaturated fat in avocadoes, many nutrients are present and working toward overall good health. The antioxidant power of Vitamins A, C and E. protect cells from harmful overproduction of free radicals. The immune system is armed against attack. Skin glows. Cardiovascular health is helped as blood flows. Further, a great percentage of the fat in the avocado is oleic acid which can reduce inflammation. Avocados boast a high content of the mineral Potassium, an electrolyte that supports healthy blood pressure. Even protein is available in the avocado as it provides 18 essential amino acids.
Fiber For Weight Loss
Fiber is an important part of the diet for weight loss. Health is improved by these complex carbohydrates. Digestion is slowed controlling the glycemic index. The body cannot digest fiber. Thus blood sugar and insulin processes are unaffected. Age and gender play a role in the determination of daily fiber requirements. According to the U.S. Department of Agriculture, excellent sources of fiber are found in foods containing at least 20 percent of the recommended daily allowance. Age, gender and caloric intake play a role in general fiber determinations. A reference for 1000 calories is 14 grams of fiber. An example being 17.5 grams for a low calorie diet of 1250 calories. Drink plenty of fluids for fiber's true potential. At least 8 glasses of water a day.
- 1 Avocado, Peeled and Pitted
- 1 Cup of Raspberries
- 1/4 cup Crushed Ice
Calories – 360
Fiber – 21 grams
Net Carbs – 11 (Subtract Fiber from Total Carbohydrates)
Daily Nutritional Requirements based on a 2,000 calorie diet
- Vitamin A – 7 %
- Vitamin C – 87 %
- Vitamin E – 26 %
- Vitamin K – 65 %
- Vitamin B6 – 32 %
- Folate – 47 %
- Iron – 11 %
- Manganese – 55 %
- Magnesium – 22 %
- Potassium – 33 %
This avocado smoothie is designed as a breakfast meal. Jump start daily nutritional requirements. Adjust the percentages to your caloric intake. Fill your day with purified water.
Avocado Smoothies Weight Loss Wonders – Achieve Inner and Outer Beauty.