Tag Archives: healthy

Wholly Guacamole!

The first thing that comes to your mind when you hear avocado is guacamole, right? But thankfully avocado is much more than just salsa. This superfoods has numerous health benefits and is so versatile it will make you beg for more. Of course, everything must be eaten in moderation, even if it’s good. An interesting fact is that the avocado tree belongs to the same family as the cinnamon and bay leaf tree. And an even more interesting fact is that the avocado is a giant berry with a single seed.

It’s smooth texture is used in both, sweet and savory dishes, mostly used raw because if cooked too much it becomes bitter. Caution should be used when cooking with untested cultivars; the flesh of some avocados may be rendered inedible by heat.(1) Maybe we should just eat it raw to prevent unwanted death… just kidding. But seriously, be careful. There are so many recipes, especially vegan and vegetarians, in which the star is this awesome berry. From milkshakes to salads, to ice cream and pasta.

This fatty fruit will make anything pop.

Now, let’s go to the good stuff. Not only is it delicious, it is also nutritious. It’s not called a superfood for nothing. The most common myth that everyone says is that it has too much fat and that it’s not good for certain types of diets. Yes, the avocado does contain a high level of fat, but good fat.

Monounsaturated fat is considered to be a “good fat” which reduces levels of bad cholesterol in your blood and lowers your risk of stroke and heart disease. Compared to other fruits it has a really low content of sugar (only 0.2 g). They’re also a great source of potassium (containing more per weight than bananas)(2) which helps in controlling blood pressure levels.(3)

Looks down-right delicious!

Get this! A medium sized avocado contains 11 grams of fiber, which is close to half of the daily recommended minimum intake.2 They also contain a considerable amount of vitamins and minerals including vitamins K, B6, E & C. Avocados promote a healthy weight, BMI (body mass index) and waist circumference. This colorful fruit will brighten any plate and one of my favorite ways to eat it is in sushi. Another way to eat it is in a sandwich, a vegan one might I add. I saw this video a while ago and made me want it real bad. This guy, Byron Talbott, made a sandwich so good that you won’t even miss the meat. http://www.youtube.com/watch?v=2PtM5INJU8o Avocados have proven to be a worthy superfood. From providing healthy fats that we need to lowering the bad cholesterol. This superfood is standing proud in the hall of fame. Do you like avocados? If not, will you start eating them now? Comment in the section below.

Metabolic syndrome is name for a group of symptoms that increase the risk of diabetes, stroke, and coronary artery disease. One study, published in the Nutrition Journal assessed the link between avocado consumption and metabolic syndrome. The scientists concluded that avocado consumption is associated with improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome.(3, 4)

References: (1) http://en.wikipedia.org/wiki/Avocado (2) http://www.medicalnewstoday.com/articles/270406.php (3) http://www.undergroundhealth.com/15-amazing-health-benefits-of-eating-avocados/ (4) http://www.nutritionj.com/content/12/1/1

Advertisements

Going Bananas!

Image

I can count with one hand the number of people that have told me “I don’t like bananas”. It is a pretty popular fruit among people of all ages and nationalities. There are different types of bananas and the flavor depends of the color. There is even a cooking banana that is called plantain that it’s used generally for savory dishes. It is bigger in size and harder, it is used when it’s still green and also when it turns yellow(ripens), it acquires a sweet flavor. But I’m going to emphasize on the regular raw banana we all know and love.

Maybe the most common myth about bananas is that it must be avoided if you want to lose weight. Are bananas really fattening? Bananas do provide carbs, but our metabolism uses fat and carbohydrates as fuel to do any kind of action. It is commonly consumed before physical activity providing a stable source of energy, making you feel more active and helps you perform at a higher intensity than if you had lower energy levels. Since carbs are basically sugar chains if not used or burned as energy it will accumulate as fat in your love-handle area.

Image

Another myth about bananas is that it has numerous health benefits including: soothing an upset stomach, providing immediate relief from hangovers and premenstrual syndrome. The tryptophan in bananas is also credited with promoting sleep. It is not proven that eating bananas will cure all the diseases or situations. What is proven is that including bananas in a balanced diet can help prevent or soothe those diseases. In the end it all comes down to watching what you eat; bananas do provide many necessary nutrients, but not all of them.

Image

Here are the mayor nutrients that are present in bananas and how they help us:

Nutrients/Vitamins/Minerals

It Helps…
Potassium Lower blood preassure; reduce stroke risks
Vitamin B6(pyridoxine) Brain function; metabolism process; reduce swelling
Fiber Constipation, diarrhea; better digestion
Copper Conecctive tissues; repare skin; process iron

Tryptophan

Improve mood; relieve stress

Here and here are more facts, detailed, about bananas and the health benefits we can receive.

Image

Remember: Bananas contain high levels of sugar and carbs, eat the proper amount depending on the degree of physical activity or work to be done and the rest of the food you consume. You’re not going to eat only bananas, right? Here are some easy and healthy ways to eat bananas, but don’t turn into a monkey now.

Image

Click here for a drink
Click here for a dessert
Click here for a classic
Click here for cookies

*Do you know any other myth or fact about bananas? Share it with us in the comment section below.*

Image