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Don’t we all love those creamy sandwiches and salads? Yum! Mayo just elevates the taste of these foods almost instantly, but we all know it is laden with calories, and can set us back when it comes to fitness goals. So, what is the best way to go about it? As always, we have a healthy alternative for mayonnaise. Any guesses? Ladies, it’s avocado! Yes, you heard it right.
“Avocado is packed with nutrients, and includes fibre, vitamins C, E, and B6, healthy fat, potassium, magnesium, copper, and folate. Consuming them daily could also help in enhancing the overall quality of your diet. It is also good for the heart, cholesterol, and brain. Since it has heart-healthy fat, avocados could work as a good and healthy alternative to mayonnaise,” nutritionist Avni Kaul tells HealthShots.
Mayonnaise contains a high amount of fat, to the tune of 75 percent. Avocado can be used as a replacement for mayonnaise in sandwiches. Kaul says it can also work as a great dressing for salads that contain eggs, tuna, potatoes, and grains.
Avocados are a healthy alternative to mayonnaise, and also provide the following benefits:
1. Good for your eyesight:
Avocados are a rich source of powerful antioxidants and also promote the absorption of antioxidants from other foods. Two antioxidants that are essential for maintaining our eye health are lutein and zeaxanthin, both of which are present in avocados.
“These two carotenoids are responsible for filtering out blue light, which could damage the eye and assist in preserving healthy eye cells. Thus, consumption of this fruit could decrease the risk of cataract and macular degeneration in adults,” she adds.
2. Aids weight loss:
Avocados are a good source of fibre and are low in carbohydrates, which is why they promote weight loss. Also, a study reveals that people who consumed avocado post a meal felt around 23% more satisfied, says Kaul. They also had a 28% lesser desire to eat for a minimum of 5 hours, as opposed to those who did not consume the fruit.
“Hence, one naturally has fewer calories if avocados are included in their regular diet. Avocados help in boosting metabolism and the presence of antioxidants helps to neutralize free radicals,” shares Kaul.
On this note, let us share an interesting avocado dip recipe by food blogger Abhishek Thukral aka The Whimsical Baker, for you to savour.
3. Reduced risk of heart diseases and cholesterol:
Our poor lifestyles are responsible for a spike in heart diseases. “High cholesterol, increased blood pressure, stroke, and improper triglyceride levels have been known to be responsible for a lot of untimely deaths. Avocados are known to decrease the risk of heart diseases. They can greatly decrease total cholesterol, lower blood triglycerides by nearly 20 percent, and increase high-density lipoprotein by around 11 percent. They also reduce HDL by up to 22 percent. Furthermore, a low-fat, vegetarian diet boosts its effectiveness,” shares Kaul.
4. Good for antimicrobial action:
Specific microbial activities like those caused by E Coli make for a top reason for food poisoning. Avocados have some substances that help with antimicrobial activity, which can avert infections and allergies.
