Avocados are great for your diet – but not on toast, nutritionists say.
It may sound obvious.
Bread, a demonized carbohydrate, has essentially piggyback superfood starlet avocado to be accepted, even worshiped, by in-laws evangelists.
Even the most devout avo toasters know that avocado is the Sonny from Cher to bread in terms of nutrition.
But this new study, by researchers at the Illinois Institute of Technology Center for Nutrition Research, was designed to see if fat is beneficial for weight loss and diabetes risk in obese and overweight people, as recent research suggests.
And if so, how can you best capture its effects?
Avocado toast is the perfect fat and carbohydrate combination that, according to research, ignites our brains, creating a good feeling of dopamine. But researchers are trying to understand whether low-fat or low-carbohydrate diets are best for people struggling with obesity and diabetes
They studied 31 people with a BMI of more than 30 and discovered that the buttery fruit worked well as a substitute for processed carbohydrates such as bread and pasta, suppressing hunger and feeding weight loss for hours.
It also had a remarkable effect in controlling insulin resistance and blood glucose in 31 overweight and obese adult adults.
In combination with toast the effects were not strong, but the use of whole or half Hass avocados as the primary ‘filler’ of a meal, instead of a carbohydrate, did wonders for health.
WHY ARE WE SO REJECTED ABOUT CARBON AND FATS?
Carbohydrates and fats have been living together for decades in harmony and dissonance.
Avocado toast, oil-drenched potato chips and fries, ricotta-soaked spaghetti all have a craving appeal – creamy with a snack, and forever more like it.
Recent research suggests that the man-made combination, which is incredibly rare and largely non-existent in natural food, ignites something in our brains, causing a rewarding burst of dopamine.
But a decades-long debate arose from the 1960s: is bold
Since humans started dieting in the 19th century, we have been desperately analyzing our food to remove it and blame it on our belly, thigh, and arm fat.
In 1967, a research article published in the New England Journal of Medicine was the first to identify fat as the culprit.
Now we know that fat is complex, with some bad (such as trans fats found in oil), some OK fats (saturated, found in meat and dairy, which are fine for most but not for people with cholesterol problems), and some good ones ( unsaturated fats, found in avocados and nuts).
We also know that the early anti-fat studies were funded by the Sugar Research Foundation in a campaign to make sugar sound healthier than fat.
Nowadays, the pendulum has been swung and carbohydrates are now the demon.
A study in August 2017, it was found that reducing carbohydrates and increasing fat intake led to a longer and healthier life – stimulating the “keto diet” trend that so many celebrities are promoting.
But then another study, published a year later, discovered that low-carb diets could lower your life expectancy.
Dr. Britt Burton-Freeman, lead author of the new study, said that this study may not answer the low-carb / carbohydrate question, but it certainly shows that people who want to control their hunger, blood sugar and insulin resistance should consider skipping the bread.
‘For years, fats have been the target of the leading cause of obesity, and now carbohydrates are being examined for their role in appetite regulation and weight control.
‘There is no’ one size fits all ‘solution when it comes to an optimal meal composition for controlling appetite.
“However, if we understand the relationship between food chemistry and its physiological effects in different populations, opportunities can be discovered to control appetite and reduce obesity, bringing us one step closer to personalized dietary recommendations.”