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  1. #1
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    The super duper you beaut healthy food thread.

    Got any tips on a particularly healthy food you'd like to share?

    Avocado

    I've always liked avocado so when the market had a sale on I bought a few.
    I'm on a bit of a health kick at the moment, staying away from carbs and sugar as much as possible so when I was calculating the calorie count of my lunch, (A chicken breast marinated in soy sauce, paprika, onion powder and pepper and dry roasted, and an avocado over which was squeezed a lemon and a goodly sprinkling of crushed black peppercorns) I came across this about avocados.
    If even half of this is true I'll be eating more from now on.

    By the way the article has links that lead to the studies used to produce this article.
    12 Proven Health Benefits of AvocadoThe avocado is a rather unique fruit.


    While most fruit consists primarily of carbohydrate, avocado is high in healthy fats.


    Numerous studies show that it has powerful health benefits.


    Here are 12 health benefits of avocado that are supported by scientific research.


    1. Avocado Is Incredibly Nutritious
    Avocado is the fruit of the avocado tree, scientifically known as Persea americana (1).


    This fruit is prized for its high nutrient value and is added to various dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.


    These days, the avocado has become an incredibly popular food among health-conscious individuals. It’s often referred to as a superfood, which is not surprising given its health properties (2).


    There are many types of avocado that vary in shape and color — from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).


    The most popular variety is the Hass avocado.


    It’s often called "alligator pear," which is very descriptive, as it tends to be pear-shaped and has green, bumpy skin like an alligator.


    The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.


    Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.


    Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving (3):


    Vitamin K: 26% of the daily value (DV)
    Folate: 20% of the DV
    Vitamin C: 17% of the DV
    Potassium: 14% of the DV
    Vitamin B5: 14% of the DV
    Vitamin B6: 13% of the DV
    Vitamin E: 10% of the DV
    It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
    This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 "net" carbs, making this a low-carb friendly plant food.


    Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful, which is a debated topic, however.


    SUMMARY
    Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.
    2. They Contain More Potassium Than Bananas
    Potassium is a nutrient that most people don’t get enough of (4).


    This nutrient helps maintain electrical gradients in your body's cells and serves various important functions.


    Avocados are very high in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food (5).


    Several studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure (6).


    SUMMARY
    Potassium is an important mineral that most people don't get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.


    3. Avocado Is Loaded With Heart-Healthy Monounsaturated Fatty Acids
    Avocado is a high-fat food.


    In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.


    But they don’t just contain any fat. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.


    Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer (7, 8, 9, 10).


    The fats in avocado are also rather resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.


    SUMMARY
    Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
    4. Avocados Are Loaded With Fiber
    Fiber is another nutrient that avocados are relatively rich in.


    It’s indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases (11, 12, 13).


    A distinction is often made between soluble and insoluble fiber.


    Soluble fiber is known for feeding the friendly gut bacteria in your intestine, which are very important for optimal body function (14).


    A 3.5-ounce (100-gram) serving of avocado packs 7 grams of fiber, which is 27% of the RDA.


    About 25% of the fiber in avocado is soluble, while 75% is insoluble (15).


    SUMMARY
    Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.


    5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels
    Heart disease is the most common cause of death in the world (16).


    It’s known that several blood markers are linked to an increased risk.


    This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.


    Eight controlled studies in people have examined the effects of avocado on some of these risk factors.


    These studies showed that avocados can (17, 18, 19, 20, 21, 22, 23):


    Reduce total cholesterol levels significantly.
    Reduce blood triglycerides by up to 20%.
    Lower LDL cholesterol by up to 22%.
    Increase HDL (the "good") cholesterol by up to 11%.
    One of the studies found that including avocado in a low-fat, vegetarian diet significantly improved the cholesterol profile (24).


    Though their results are impressive, it’s important to note that all of the human studies were small and short-term, including only 13–37 people with a duration of 1–4 weeks.


    SUMMARY
    Numerous studies have shown that eating avocado can improve heart disease risk factors like total, “bad” LDL and “good” HDL cholesterol, as well as blood triglycerides.


    6. People Who Eat Avocados Tend to Be Healthier
    One study looked at the dietary habits and health of people who eat avocados.


    They analyzed data from 17,567 participants in the NHANES survey in the US.


    Avocado consumers were found to be much healthier than people who didn't eat this fruit.


    They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes (25).


    People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had higher levels of “good” HDL cholesterol.


    However, correlation does not imply causation, and there is no guarantee that the avocados caused these people to be in better health.


    Therefore, this particular study doesn’t carry much weight.


    SUMMARY
    One dietary survey found that people who ate avocados had a much higher nutrient intake and a lower risk of metabolic syndrome.
    7. Their Fat Content May Help You Absorb Nutrients From Plant Foods
    When it comes to nutrients, your intake is not the only thing that matters.


    You also need to be able to absorb these nutrients — move them from your digestive tract and to your body, where they can be used.


    Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized.


    Vitamins A, D, E and K are fat-soluble, along with antioxidants like carotenoids.


    One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption 2.6- to 15-fold (26).


    So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.


    This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.


    SUMMARY
    Studies have shown that eating avocado or avocado oil with vegetables can dramatically increase the number of antioxidants you take in.
    8. Avocados Are Loaded With Powerful Antioxidants That Can Protect Your Eyes
    Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.


    This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health (27, 28).


    Studies show that they’re linked to a drastically reduced risk of cataracts and macular degeneration, which are common in older adults (29, 30).


    Therefore, eating avocados should benefit your eye health over the long term.


    SUMMARY
    Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.
    9. Avocado May Help Prevent Cancer
    There is limited evidence that avocado may be beneficial in cancer treatment and prevention.


    Test-tube studies suggest that it may help reduce side effects of chemotherapy in human lymphocytes (31).


    Avocado extract has also been shown to inhibit the growth of prostate cancer cells in a laboratory (32).


    However, keep in mind that these studies were done in isolated cells and don't necessarily prove what may happen inside people. Human-based research is unavailable.


    SUMMARY
    Some test-tube studies have shown that nutrients in avocados may have benefits in preventing prostate cancer and lowering side effects of chemotherapy. However, human-based research is lacking.
    10. Avocado Extract May Help Relieve Symptoms of Arthritis
    Arthritis is a common problem in Western countries. There are many types of this condition, which are often chronic problems that people have for the rest of their lives.


    Multiple studies suggest that avocado and soybean oil extracts — called avocado and soybean unsaponifiables — can reduce osteoarthritis (33, 34).


    Whether avocados themselves have this effect remains to be seen.


    SUMMARY
    Studies have shown that avocado and soybean oil extracts can significantly reduce symptoms of osteoarthritis.
    11. Eating Avocado May Help You Lose Weight
    There is some evidence that avocados are a weight loss friendly food.


    In one study, people eating avocado with a meal felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours, compared to people who did not consume this fruit (35).


    Should this hold true in the long term, then including avocados in your diet may help you naturally eat fewer calories and make it easier for you to stick to healthy eating habits.


    Avocados are also high in fiber and very low in carbs, two attributes that should help promote weight loss as well, at least in the context of a healthy, real-food-based diet.


    SUMMARY
    Avocados may aid weight loss by keeping you full longer and making you eat fewer calories. They're also high in fiber and low in carbs, which may promote weight loss.
    12. Avocado Is Delicious and Easy to Incorporate in Your Diet
    Avocados are not only healthy, they're also incredibly delicious and go with many types of food.


    You can add them to salads and various recipes or simply scoop them out with a spoon and eat them plain.


    They have a creamy, rich, fatty texture and blend well with other ingredients.


    A notable mention is guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients like salt, garlic, lime and a few others depending on the recipe.


    An avocado often takes some time to ripen and should feel slightly soft when ripe. The nutrients in avocado can oxidize and turn brown soon after fleshing it, but adding lemon juice should slow down this process.


    SUMMARY
    Avocados have a creamy, rich, fatty texture and blend well with other ingredients. Therefore, it’s easy to add this fruit to your diet. Using lemon juice may prevent cut avocados from browning quickly.
    The Bottom Line
    Avocados are an excellent food, loaded with nutrients, many of which are lacking in the modern diet.


    They’re weight loss friendly, heart healthy and, last but not least, taste incredible.
    https://www.healthline.com/nutrition...cado#section13
    Last edited by Cujo; 13-08-2018 at 12:23 PM.
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  2. #2
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    Porridge oats are supposed to be good to lower cholesterol.

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    Quote Originally Posted by Neverna View Post
    Porridge oats are supposed to be good to lower cholesterol.
    Nev, on this, we can agree.

    Brilliant food in so many ways.

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    I eat an avocado (nearly) everyday.

    usually raw w/ a spoon

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    Quote Originally Posted by Neverna View Post
    Porridge oats are supposed to be good to lower cholesterol.
    hmm..had a bowl of oats this morning with sliced banana. #feelingvirtuous...


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    Quote Originally Posted by Neverna View Post
    Porridge oats are supposed to be good to lower cholesterol.
    Oatmeal. Yes it's true.

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    Thailand Expat AntRobertson's Avatar
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    Quote Originally Posted by Cujo View Post
    Got any tips on a particularly healthy food you'd like to share?
    Yes: you can still get fat / overweight eating 'healthy food'; conversely you can lose weight eating nothing but shitty food.

    How you eat and how much you eat are more important than what you eat.

    Also, be nice to your mom. That's another top-tip.

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    Quote Originally Posted by happynz View Post
    hmm..had a bowl of oats this morning with sliced banana. #feelingvirtuous...

    Eat a bowl of oats (porridge) mostly every day nowadays. Sometimes, I put bacon bits in, just to walk on the wild side once in a while.

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    Avocados are great. Add to your list: Almonds, lentils, oatmeal (as mentioned), leafy green veggies and oily fish (salmon etc). All pack a good punch.

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    Bacon in oats??

    Can't say I've heard of that combo before.

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    Quote Originally Posted by AntRobertson View Post
    Bacon in oats??

    Can't say I've heard of that combo before.
    or me. Used to be salt and milk for me.

    Bacon and oats is a bit like saying I am eating for my heart attack, but I will have really health bowel movements getting there.....

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    Quote Originally Posted by AntRobertson View Post
    Also, be nice to your mom.
    When did you get your lobotomy and become an American?

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    Quote Originally Posted by Barty
    When did you get your lobotomy and become an American?
    ...





















    Tuesday.

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    Quote Originally Posted by AntRobertson View Post
    Bacon in oats??

    Can't say I've heard of that combo before.
    Was just joking. Porridge (oats) albeit healthy blah, blah, is probably the most boring breakfast food ever invented, most likely by a dour Jock.

    Whereas bacon is manna from Pork Heaven. But will doubtlessly fucking kill you.

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    Berries.
    .

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    Berries.
    .

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    Pumpkin seeds are good plenty of others to chose from.

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    Mediterranean diets encourage two glasses of red wine per day. I like the Mediterranean diet. It's the best diet in the whole wide world, erm, ever.

    Actually I was doing a little research yesterday and uncovered some pretty interesting information.

    The recommended number of alcohol units in the UK is 14 per week - about a pint of beer, a glass of wine a day.

    The recommended number of alcohol units in Spain ( a Mediterranean country) is 35 per week - three beers, a few glasses of wine a day.

    The average life expectancy in the UK is 81.

    The average life expectancy in Spain is 83.


    I have therefore concluded that I shall be getting shit-faced this evening.

    14 fucking units indeed.

    Do they think I'm a poof or what.

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    I've needed to lose a couple of kilos recently after a period of inactivity and excess and have been really getting into avocados. Once or twice a week, I make a bit of guacamole and use it on nachos at the weekend, when I cut loose a little, as spreads on sandwiches in place of mayo and also, deliciously, on brown toast in a morning with fruit/fruit juice and my coffee.






    As has been said on this thread already, it's really easy to make and keeps you going up until lunch (sometimes later) without feeling the need to snack.
    Attached Images Attached Images

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    Fresh pussy keeps you young and puts a wiggle in the tale

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    Quote Originally Posted by hallelujah View Post
    I've needed to lose a couple of kilos
    nachos
    sandwiches
    toast
    Yeah? You shed it much easier than I can...

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    Quote Originally Posted by hick View Post
    Yeah? You shed it much easier than I can...
    "I make a bit of guacamole and use it on nachos at the weekend, when I cut loose a little."

    A man's gotta enjoy his weekend.

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    Local supermarket have started stocking this brand of Almond milk. Fortified but unsweetened decent alternative to dairy.

    Attached Images Attached Images

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    Quote Originally Posted by hallelujah View Post
    A man's gotta enjoy his weekend.
    Yeah....used to be a crack ball, 10 spliffs, a quart of jack, pizza, burgers, marlboro reds and a filthy whore.....ah - times they have a changed.

    *sigh*

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