Like the Shakespearean soliloquy,”to be or not to be”, one must ponder… “Avoca-DO or Avoca-DON’T” ? In terms of what I now coin as the Shakespearean fatty fruit for health and fat loss (get it?? :p ) is the avocado worthwhile to add to your diet to help you meet your health and fat loss goals?
By now I am hoping that you know that fat itself will not make you fat. I also hope that you know that eating a no to low fat (under 10-20% of your daily macronutrient intake) could be detrimental to your long-term health and well-being. Every body is different but fat IS essential to consume. Our brain, our nervous system, our every cell is made up of fat to some degree. For you muscleheads, yes even our muscles require/are made up of some fat lol. Consuming healthy fats in healthy doses over your lifetime can have major positive effects on your physical and mental health. While omega 3’s have gotten a lot of attention over these last few years, generally having a balance of omega 3 to omega 6’s is the real icing on the cake (1,2,3).
The cool thing is, while that may make you cringe and pull your hair out because OMG how am I supposed to know if I have the right balance, you can get tested which can be expensive or time consuming, but simply being mindful of your overall food intake over time will help simplify. If you have real concerns, talk to your doctor and consider testing. Being mindful will mean including foods in your diet like avocado that are rich in health promoting fats alongside other various good-for-you fats ;-D Notice I said including, not just eating these and thinking they are magical cure-alls or preventors of ill-fated existence.
The other awesome’s that avocado inclusion will give you:
-a mere 100g chunk of this creamy goodness will give you around 6-8g of fiber (you should intake between 25-35g/day)
-the fat in avocados coupled with the creamy texture, can make your foods more palatable and possibly more satiating
-the fat in avocado can help to absorb nutrients found in other others (fat soluble vitamins like A, D, E and K for example) as well as phytonutrients like lycopene and beta carotene
-rich in co-factors (things that act as helpers to our metabolisms) for energy production like vitamin B6, panthothenic acid and folate
– are a good source of the antioxidant vitamin E
-may aid in reducing painful inflammation in your joints (4) and muscles
There are so many great foods to work into your overall diet. For the most part the key thing is a varied healthful, and yup even sometimes not so healthful (more for the psychological aspects of eating our society has become accustomed to) with a caloric intake that fits your needs and goals. Add in some lifting and fitness/movement and oooh la la! With all of the woooh that avocado’s bring, I would certainly say avoca-DO at least one or two times per week.
P.S. Be sure your avocados are ripe enough or suffer the fate of Miley’s audience ;-D
- Baierle, Marilia, Patricia Vencato, and Et Al. “Fatty Acid Status and Its Relationship to Cognitive Decline and Homocysteine Levels in the Elderly.” Nutrients 6.9 (2014): 3624-640. Web. 1 Sept. 2015. <http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179179/>.
- Sudo, S., T. Katsumata, S. Okubo, and Et Al. “Low Serum N-3 Polyunsaturated Fatty Acid/n-6 Polyunsaturated Fatty Acid Ratio Predicts Neurological Deterioration in Japanese Patients with Acute Ischemic Stroke.” Cerebrovascular Diseases 36.5-6 (2015): 388-93. Web. 1 Sept. 2015. <http://www.ncbi.nlm.nih.gov/pubmed/24248098>.
Simopoulos, AP. “Human Requirement for N-3 Polyunsaturated Fatty Acids.” Poultry Science 79.7 (2000): 961-70. Web. 1 Sept. 2015. <http://www.ncbi.nlm.nih.gov/pubmed/10901194>
Ownby, SL, LV Fortuno, and Et Al. “Expression of Pro-inflammatory Mediators Is Inhibited by an Avocado/soybean Unsaponifiables and Epigallocatechin Gallate Combination.” Journal of Inflammation (2014). Web. 1 Sept. 2015. <http://www.ncbi.nlm.nih.gov/pubmed/24678847>.