The High-Fat Food That Can Benefit Your Waistline and Health!

A portrayal of a well-liked food can sometimes seem too good to be true. It’s tasty, smooth, and satisfies you due to its high fat content. Moreover, many experts suggest that this food can aid in weight loss while providing essential benefits for your heart and brain.

Those who have been following me for a while know that it's one of my preferred foods.

We're referring to the avocado.

While many people classify avocados as vegetables, they are actually fruits with soft flesh that offer both great taste and nutrition to the body.

Research on the natural compounds found in avocados has uncovered a remarkable list of components crucial for health.

For example, studies on a compound in avocados called NMN (nicotinamide mononucleotide) have shown that the body utilizes it to produce NAD (nicotinamide adenine dinucleotide), a vital substance for cells to generate energy.

Expensive NAD-enhancing supplements have gained popularity in recent years. Why not consume avocados instead?

Supports the Body and Delays Aging

Experiments at the Washington University School of Medicine indicate that when cells utilize NMN to produce NAD, it can counteract some age-related issues in the mitochondria of cells - the organelles responsible for energy production. Researchers observed enhancements in weight management, insulin sensitivity, energy levels, and physical performance.

The studies demonstrate that the benefits of NMN are extensive, ranging from enhancing muscle and liver functionality to improving bone strength, strengthening the immune system, and enhancing vision.¹

Simultaneously, research at the University of Guelph in Canada reveals that another natural compound in avocados may impede cellular processes that contribute to diabetes.

The Canadian researchers explain that excessive weight gain, reaching the level of obesity, can impede the complete oxidation of fatty acids in the diet within the mitochondria of cells, leading to enhanced vulnerability to insulin resistance in muscle and pancreas cells.

However, a specific fat molecule unique to avocados, known as avocatin B (AvoB), can counteract this incomplete oxidation in muscle and pancreas cells. As a result, it reduces insulin resistance, which could otherwise lead to severe blood sugar issues and various age-related health complications.²

Enhance Your Memory and Sharpen Your Vision

An increasing body of evidence suggests that avocados can enhance brain and eye function.

A study at Tufts University found that consuming an avocado daily enhances cognitive function in older individuals and may also benefit eye health. These scientists attribute some of these advantages to the lutein content in avocados.

Lutein is a carotenoid pigment that contributes to the yellow hue of avocados. It is known as a potent antioxidant and anti-inflammatory that circulates in the bloodstream and accumulates in eye and brain tissues, combating degenerative diseases in both areas.³

Researcher Elizabeth Johnson from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University states, "The outcomes of this study suggest that the monounsaturated fats, fiber, lutein, and other bioactive compounds in avocados make them particularly effective in enhancing neural lutein levels, which can benefit not only eye health but also brain health."

Natural Weight Management and Appetite Control

Studies have proven that consuming an avocado - even half an avocado - daily can aid in weight loss.

A study at Loma Linda University involving overweight individuals revealed that including half an avocado in lunch reduced the desire to eat by 40% over the next three hours and by 20% over the next five hours compared to a lunch without avocado. It also lowered blood insulin levels.⁴

Similarly, research at the Illinois Institute of Technology showed that substituting refined carbohydrates with an avocado during a meal can increase satiety, reducing the likelihood of snacking later on.⁵

Why does this happen? Research indicates that avocado consumption triggers the release of an intestinal hormone called PYY, signaling the brain to cease sending hunger signals to the stomach.

Just imagine: a natural, delicious, high-fat food that satisfies, benefits your health, and suppresses hunger for extended periods. Compare that to processed foods engineered by food scientists to be unsatisfying, leading you to consume more and more.

Be Cautious of Various Avocado Oils

Although avocado oil has gained popularity as a healthier alternative to conventional vegetable oils, researchers at the University of California-Davis caution against purchasing any avocado oil without due diligence.

Their investigations revealed that some avocado oils tested were actually unhealthy soybean oil, not avocado oil. Even more concerning, a significant 82% of the bottled avocado oils they examined were rancid.⁶

How is this possible? There are no established international standards for avocado oil production. Currently, olive oil is the only cooking oil with international standards.

Similar to olive oil, there are variations in avocado oil processing.

There's expeller-pressed versus cold-pressed. Expeller-pressed avocado oil is obtained by squeezing the fruit without heat, while cold-pressed oil is extracted in a temperature-controlled environment, preserving the natural flavor and nutrient content of avocados. Additionally, there's refined versus unrefined avocado oil and food-grade versus cosmetic-grade.

How does one decide?

Recently, the Chicago Tribune reviewed different avocado oils. They recommended an organic, cold-pressed, unrefined oil called AVOHASS Extra Virgin Avocado Oil as their top choice, priced at nearly $20.00 for an 8.5-ounce bottle, making it a premium option.

Another more affordable alternative highlighted by the reporter is La Tourangelle Avocado Oil.⁷

You may opt to stick to the traditional method of slicing avocados open with a knife. However, even this method comes with a contemporary caution...

Beware of "Avocado Hand"

The consumption of avocados in the U.S. has risen significantly, with people now consuming six times more avocados annually compared to 35 years ago.

As avocados gain popularity, so does an injury referred to by some urgent care doctors as "avocado hand."

This occurs when individuals hold an avocado and use a sharp knife to cut it open, often resulting in accidental hand injuries. Doctors recommend using a bread knife instead. I concur. While I haven't injured myself while cutting avocados, I've cut my hands numerous times while preparing other foods. I've found that a serrated knife works just as effectively as a sharp paring knife for much of the slicing and peeling tasks, and it's far less hazardous if an error occurs.