New Study Offers Yet Another Reason to Eat Avocados

avocado with tomato and cilantro ingredients chopped

498692788

avocado with tomato and cilantro ingredients chopped

Photo by: jnkramer10 ©jnkramer10

jnkramer10, jnkramer10

If you needed another reason to dip your chip (or better yet, a crisp veggie) into a bowl of yummy guacamole, a new comprehensive research review has offered a good one.

The review, published in the journal Phytotherapy Research, evaluated the results of 129 studies to determine the effects of the avocados on various aspects of Metabolic syndrome, which is a group of risk factors that raises your risk for heart disease, diabetes and stroke.

The review concluded that the vitamins, minerals, fatty acids and certain phytochemicals (natural plant chemicals that help fight and prevent disease) in avocado may help combat blood pressure, diabetes and other components of Metabolic syndrome and provide a natural alternative to other forms of treatment.

“The pharmacologically active constituents” of avocado are not only “nutritionally valuable,” the authors write, but also “possess antifungal, anti-inflammatory and antioxidant activity in some studies.” They also help lower cholesterol and help prevent cardiovascular disease, and potentially even cancer. Everyday consumption is recommended.

“Avocados start with great taste, but they also serve up a bunch of vitamins, minerals, fiber and heart-healthy fats,” says Virginia-based registered dietitian nutritionist, certified diabetes educator, and certified health and wellness coach Jill Weisenberger (who was not involved with the study review). “For example, they contain the blood pressure friendly mineral potassium and the B vitamin folate, which is important for DNA repair. Avocados are terrific for my patients with diabetes because they add so much flavor with just a little carbohydrate.”

Weisenberger, author of The Overworked Person’s Guide to Better Nutrition, recommends replacing some of the saturated fats in your diet with heart-healthy unsaturated fats in order to improve cholesterol levels, reduce the risk of heart disease and potentially make the body more sensitive to insulin.

“Avocados can help with this,” she says, advising that people dice it onto salads for additional creaminess instead of sprinkling on cheese or mix it into mashed potatoes instead of butter. (Smashed avocado can be used to replace butter in a 1-to-1 ratio.)

“For most people, it’s a good idea to add a little bit to other foods or to swap a less nutrient-dense food out for the delicious, nutrient-dense avocado,” Weisenberger says.

So how much avocado should you eat? Because avocados, like nuts, are flavorful and satisfying, but rich in fat and calorie dense, moderation and mindful eating are key.

“A little bit can go a long way,” Weisenberger says. “A few slices to a third of an avocado is a reasonable amount for most people.”

Sound good. Now, who’s up for avocado toast?

Related Links:

Amy Reiter is a writer and editor based in New York. Her work has appeared in publications including The Los Angeles Times, The New York Times, The Washington Post, The Daily Beast, Glamour and Marie Claire, as well as Salon, where she was a longtime editor and senior writer.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

Next Up

Material Kitchen’s New Collection Is Their Cutest One Yet

The perfect way to get your kids involved in the kitchen!

Why We Eat Black-Eyed Peas and Collard Greens on New Year’s Day

The Black American and Southern tradition is meant to bring good luck.

Another Reason to Pass on Artificial Sweeteners

New research is giving us another reason to question the safety of artificial sweeteners. Researchers concluded that artificial sweeteners may be contributing to diseases like obesity and diabetes. It may be another reason you should swap the pink or blue packet of the artificial stuff for something more natural.

New Study: Kids Eat More Veggies With Dip

A new study found that serving kids vegetables along with dip leads to munching on more veggies.

5 Reasons to Eat Breakfast

A recent survey found that about 1 in 10 Americans skip breakfast every day. Are you one of them? These 5 reasons breakfast is beneficial might make you change your habits.

Nutrition News: Fast Health, Fat-Fueled Sports and Another Reason to Drink Coffee

A study finds benefits in intermittent fasting; a high-fat diet may be good for athletes, but not everyone; and if you drink coffee, your arteries may be spick-and-span.

Avocados 5 New Ways

You already know all about guacamole; try avocados in a new way: spread on a sandwich, blended into a smoothie, or in a creamy sauce, spooned over stuffed potatoes.

Reading List: Investigating BPA, Stress and Your Weight & Yet Another Beef Recall

In this week’s nutrition news: a study shows the chronically stressed turn to fatty foods, kid-friendly TV channels are full of junk food ads and have you checked your fridge for recalled beef?

New Study Reveals Fewer Calories in Almonds

Calling all almond lovers! A new study found that almonds have a lot less calories than originally thought. We’ve got the inside scoop on this exciting news from the Almond Board of California.