Can An Avocado A Day Help Keep The Doctor Away?
You might be familiar with the saying “an apple a day keeps the doctor away”, but should those who follow this advice also be adding avocado on toast to their menus? It might be falling out of fashion for brunches with your friends, but a new study has found that daily avocado consumption improved the overall quality of diet.
The study was carried out by a team of researchers led by Kristina Petersen, associate professor of nutritional sciences at Penn State University, and is published in the journal Current Developments in Nutrition.
The study consisted of 1,008 participants who were divided into two groups: those who continued with their usual diet with limited avocado intake, and those who ate a daily avocado over a 26-week period. The results showed that those who consumed an avocado a day improved their overall diet quality.
Peterson noted that the participants were benefiting from the nutritional value of avocados, which are rich in fibre, healthy monounsaturated fats, a range of vitamins, and potassium and magnesium.
However, it was not just the avocado that was responsible for the increase in diet quality: the researchers also found that the avocado-eating group, who all had excess belly fat, ate less processed and refined food, often without any conscious effort to do so.
This suggests that by eating more foods that are dense in nutrients and fibre, our appetite is satisfied and we are less tempted to graze on unhealthy snacks. Avocados can be a food that divides opinion: some people may dislike the taste and texture, and would struggle to eat one a day, even in salads or mashed on toast with dressing.
However, the principal finding of the study remains interesting and valuable for those who are looking to improve their eating habits. After all, avocados are not the only fruit: there are plenty of other foods that could bring significant health benefits if eaten on a daily basis.
For example, you might not literally avoid any illness if you eat an apple every day, but they are denser in fibre than many other types of fruit because the skin contains pectin, which is a soluble dietary fibre. A good daily intake of fibre can reduce the risk of developing health problems such as heart disease and high cholesterol.
Vegetables are also a vital source of fibre and nutrients, particularly leafy greens such as spinach, kale, rocket, and lettuce. Not everyone will have time to make a daily salad, but even a handful of leafy greens added to a pasta dish or sandwich can up your daily intake of fibre and essential nutrients.
Daily consumption of wholegrains such as bulgur wheat, oats, and quinoa can also boost fibre intake!
For those who want to manage their weight as well as improve their diet, the best approach is to combine healthy eating habits with exercise. If you think you might benefit from working with an online personal trainer, please get in touch today.