at has long suffered a bad rap and a long- time association with poor health and disease. One study, however, high- lights what happens to your body -- specifically the cardio-metabolic fac- tors in overweight or obese individuals -- when you replace breakfast carbohy- drates with fat-rich avoca- dos
F In the reputation-chal-
lenged world of dietary fat, avocado stands out as the good guy: it's chock-full of beneficial fats that keep you feeling full and satiated longer. The USDA National Nutri- ent Database notes that a single serving of an avocado -- approximately 40 grams (g) or one-fifth of a piece -- contains nearly 6 g of fat, less than 1 g of sugar, almost 3 g of fiber and 3.4 g of carbohydrates. This distinctive fruit has an impressive
nutrient profile that includes monounsatu- rated fatty acids (MUFAs), polyunsaturated fatty acids (PUFAs), dietary fiber, folate and potassium as well as essential micronutri- ents and phytochemicals. In the context of the standard Western diet, it has been shown that eating avocados can favorably affect the glucose and insulin responses of your body.
A team of researchers set out to deter-
mine what happens when you replace energy from carbs with energy from avo- cados in your breakfast, as indicated by cardio-metabolic effects.
Incorporating Avocado in Breakfast Meals With its high-carb and unhealthy fat content, the typical Western meal has been consistently shown to affect cardio-meta- bolic markers, including changing the body's insulin sensitivity. The randomized trial recruited over-
weight or obese adults ages 25 to 60 who had elevated glucose and insulin levels. The subjects had no history of cardiovas- cular, respiratory, kidney, gastrointestinal or blood disease. The participants were split into three groups, namely those who ate breakfast meals containing either a half or whole fresh Hass avocado on three occasions, or consumed energy-matched meals without an avocado.
ReplacingBreakfast Carbs With Fat-Rich Avocado
The Little-Known Truth About Fat Fats have been widely and wrongly demonized for decades. One reason may be the unhealthy ratio of omega-6 to omega-3 fats in many processed foods, as going outside of the ideal 1:1 to 4:1 ratio of omega-6 to omega-3 can pro- mote inflammation. Peanut oil, for example, contains several thou- sand times more omega-6s than omega-3s! Yet even when the types and
According to the researchers, the re-
sults demonstrated reduced peak glucose and insulin concentrations, as well as in- creased vasorelaxation or reduced vascular tension, when either a half or whole avo- cado was included in meals. Oxidative stress and inflammation are
also known to respond quickly to eating, especially a high-carb or high-fat diet. The study didn't find a difference in biomarkers of these two areas, and that might be be- cause longer-term food intake studies may be necessary. The researchers concluded, "Incorpo-
rating fresh Hass avocados in meals can help people achieve dietary recommenda- tions to eat more fruits and vegetables … and potentially have important cardio- metabolic benefits worthy of investigating further."
A previous study found that post-meal triglycerides did not increase in subjects consuming avocado despite the added fat, whereas they became elevated in a sepa- rate group that ate hamburgers. According to the researchers, ingesting avocado with a hamburger patty may therefore hold anti-inflammatory and vascular health benefits.
ratios of fats are generally accept- able, they can still go through the process of lipid peroxidation, where they go rancid during cooking, such as grilling or frying, or even within the stomach during diges- tion.
In truth, however, healthy fat is essen-
tial for every single cell in your body. Consuming healthy fats supports various bodily processes, from skin health to nutri- ent absorption. It even assists in boosting your immune system. For its exceptionally dense source of good fats, avocado defi- nitely stands out and proves to be a wise addition to your everyday meals. Yet discussing its fat content is only its wondrous
scratching the surface of
benefits, because it can offer protection from some of the worst degenerative dis- eases known to modern humans, including heart disease, arthritis, diabetes and can- cer.
© February, 2020, GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here //www.gr
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