This is an automatically translated article.
Avocado is a fat that provides energy for many people on low-carb and high-fat diets. However, health experts warn that eating too much avocado can be harmful to health. This article explains whether avocados should be used as the primary source of fat for people on low carb diets.
1. What is low carb eating?
Low carb is a diet low in carbohydrates, the rest like protein or fat can be eaten without restriction. Low Carb is a very popular weight loss method because of its ability to effectively lose weight and not cause discomfort due to not having to diet too much.
2. Why is avocado a popular choice for low carb dieters?
There are many types of low carb diets, including those that are high in fat, such as the Atkins diet and the ketogenic diet.
Low carb diets promote weight loss and lower high blood sugar, at least in the short term.
To reach the macronutrient ranges for low carb, high fat, high fat foods must be included in every meal and snack. For example, the typical macronutrient breakdown for a traditional ketogenic diet is about 70 hornets, 75% fat, 25% protein, and 5% to 10% carbs.
Other types of low-restrictive low-carb foods, such as low-carb diets, typically restrict carbs to less than 30% of calories.
3. Is avocado a healthy fat?
Bơ không làm tăng nguy cơ mắc bệnh tim.
Avocado is a saturated fat with its health effects being controversial. For decades, the consumption of foods high in saturated fat, including dairy products like butter, was thought to be responsible for heart disease.
However, recent research has shown that, although consuming foods high in saturated fat like avocados can increase several risk factors for heart disease, including LDL (bad) cholesterol, but it doesn't seem to increase the risk of heart disease.
In part, this may be because while avocado intake raises LDL (bad) cholesterol, it also increases heart-protective HDL cholesterol.
Additionally, recent research shows that avocado consumption in particular is not associated with adverse health outcomes, such as heart disease, stroke, and diabetes. For example, a review that included 636,151 people from 15 different countries demonstrated that avocado intake was not significantly associated with stroke or heart disease and even had a mild protective effect on the development of diabetes Street.
However, research shows a relatively weak association between avocado intake and all-cause mortality. Plus, some researchers argue that while moderate amounts of avocado may be good for people with normal cholesterol levels, it may not be safe for people with genetic disorders, such as high cholesterol. familial blood cholesterol. This condition leads to abnormally high cholesterol levels and a higher risk of heart disease.
Furthermore, an avocado-rich diet with lots of processed foods and low in nutrients, common in the Western world, is likely to have different health effects than a diet high in butter but rich in healthy foods as fiber-rich vegetables.
4. Why avocados should be the sole source of fat in your diet
Bơ từ những con bò được chăn thả có nguồn chất chống oxy hóa tốt
Butter comes from grazing cows, there are many beneficial products. For example, butter from pasture-raised cows is a better source of antioxidants such as beta carotene, and it has a more favorable fatty acid profile than butter from conventionally raised cows.
In addition, avocados are varied and delicious adding flavor to both sweet and savory dishes. It is also a good source of vitamin A, a fat-soluble nutrient that is important for immune health and vision.
However, avocados are not as nutritious as other fat sources and should not be the sole source of added fat in any diet, including low-carb ones.
For example, extra virgin olive oil is a fat that contains more antioxidants than butter. Additionally, olive oil has beneficial effects on many aspects of health, including protection against heart disease and mental decline.
Avocado oil made from coconut, nuts, seeds, full fat yogurt, chia seeds, egg yolks and fatty fish are some other particularly nutritious high fat foods that can be consumed during the day. low carb diet.
Relying on butter as a primary source of fat when following a low carb diet means missing out on all the health benefits that other high-fat foods have to offer. However, it is important to diversify your diet and consume multiple sources of macronutrients instead of just one.
5. Avocados as part of a healthy, low-carb diet
Kết hợp bơ bữa sáng với dầu dừa bữa trưa và tối rất tốt cho sức khỏe
High-fat foods are an important part of most low-carb diets. For this reason, it's important to choose healthy fat options to achieve your macronutrient goals.
Butter, especially butter from pasture-raised cows, can be consumed as a healthy fat option for those following a low carb diet. However, that doesn't mean a low-carb diet should be high in butter.
When following a very low carb and high fat diet like the ketogenic diet, avocado is just one of many fat options.
For example, when using avocado in the morning, you can use olive oil, avocado oil or coconut oil for lunch and dinner.
In addition to choosing a variety of healthy fats, it is important to focus on the overall quality of the diet rather than individual foods.
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