While many diet plans forbid avocados because of their high-fat content, the South Beach Diet actually encourages avocado consumption. In fact, some of the recommended recipes on the official diet website include avocados as an ingredient. Understanding why avocados are allowed on this diet plan despite their high levels of fat can help you better understand how to make healthy food choices while on the South Beach Diet.
South Beach Diet
The South Beach Diet, a commercial weight-loss plan, claims to provide a healthy and effective weight-loss plan that also boosts cardiovascular health. Part of the basis for this claim is the emphasis on healthy carbohydrates and fats, including monounsaturated fats, which have been linked to improved cholesterol levels, blood pressure and blood glucose levels. The diet is divided into three phases, which get less restrictive as the diet progresses. Overall, the diet focuses on healthy foods, not limiting calories or specific food groups entirely.
Avocados
While botanically a fruit, avocados are frequently eaten in savory dishes and don't have an overly sweet taste or a high level of carbohydrates. Avocados contain plenty of heart-healthy monounsaturated fat, so they are recommended as a good food choice for all phases of the South Beach Diet. Since one aim of the South Beach Diet is to include foods that satisfy the dieter and prevent hunger while on the diet, high-fat avocados fit into this diet plan well. In addition, avocados are nutrient dense, with plenty of fiber, folate, vitamin E, vitamin B-6 and potassium.
How to Include Avocados
During Phase 1 of the South Beach Diet, avocados can be eaten as a snack, sliced and used in salads or smashed into guacamole and used for dipping raw vegetables. During Phase 2, avocados can still be enjoyed in the same ways as during Phase 1, and in addition, they can be added to sandwiches made on whole wheat bread and placed into wraps made with whole grain tortillas.
Considerations
While avocados are considered a healthy addition to a South Beach Diet eating plan, you should balance their consumption with other healthy foods allowed on the plan as well. Fat provides 9 calories per gram, compared to about 4 calories in a gram of carbohydrates or protein. Part of what makes the South Beach Diet work is that eating in this style causes a significant reduction in overall caloric intake. Therefore, the high calorie-to-gram ratio of avocados could make the overall diet less effective if eating them causes your overall caloric intake to become too high.
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