How Eggs Intake Shows No Negative Results

Dr Mercola writes: The latest study notes that people with Type 2 diabetes or prediabetes ate a dozen eggs a week for a year, at which point a series of tests showed no negative results whatsoever. Study participants consumed high (12), medium and low (two) eggs per week for the first three months. Times Now News explains:

"This was aimed at maintaining optimal weight for the three months. In a bid to lose weight, the same members were asked to embark on a weight loss plan while consuming the same amount of eggs they were consuming earlier. For six months, the participants continued on their consumption of eggs while they were monitored by the researchers."

Prior to the study, Australian Men's Health observes, cardiovascular risk factors such as blood sugar and blood pressure levels were taken into account when the researchers gathered the results, as those are considered risk factors associated with egg consumption.

Interestingly, the study concluded that the 128 individuals in the study lost weight even on a high-egg diet and continued to lose when the study came to a close. Backing up the study results, the Australian Heart Foundation notes that "eggs are extremely nutritious (and) contain good quality protein and are a source of healthy fats including omega-3 fats." As for the cholesterol content:

"Eggs don't altercate the LDL levels in blood. An egg contains only 212 mg of cholesterol which is lesser than even the half recommended dietary allowance of cholesterol for a day. Since the liver already produces a large amount of cholesterol every day, consumption of eggs balances the ratio with the liver's production. In fact, eggs increase the HDL or good cholesterol levels in your body."

Cholesterol in your blood known as LDL is narrowed down to two subtypes: dense, small particles and large, fluffy particles. The dense small-particle LDL type is what can be identified as a risk factor for increasing your heart disease risk, while people with large LDL particles have a lower risk, but here's the kicker: Eggs convert small LDL particles to large particles.

Article Source: Dr Mercola at Mercola.com 

 

Health Benefits of Eating Avocados Everyday

Image Credit: media.mercola.com

Sometimes people have more than one serious health complication. If those problems happen to be three or more of the most prevalent risk factors for heart disease and diabetes, such as high blood pressure, high triglycerides and a large waistline, they merge into a single disorder known as metabolic syndrome.

Metabolic syndrome represents one very serious illness, affecting 40 percent of the U.S. population over age 40.

Scientists from the Charles E. Schmidt College of Medicine at Florida Atlantic University (FAU), conducting a review of 129 scientific studies on the topic of avocados and metabolic syndrome, now call this malady "the new silent killer." Dr. Charles H. Hennekens says:

"The major factor accelerating the pathway to metabolic syndrome is overweight and obesity. Obesity is overtaking smoking as the leading avoidable cause of premature death in the U.S. and worldwide."

Parvathi Perumareddi, doctor of osteopathic medicine and assistant professor of integrated medical science at FAU, explained:

"The pandemic of obesity, which begins in childhood, is deeply concerning. Adolescents today are more obese and less physically active than their parents and already have higher rates of type 2 diabetes.

It is likely that the current generation of children and adolescents in the U.S. will be the first since 1960 to have higher mortality rates than their parents due mainly to cardiovascular disease, including coronary heart disease and stroke."

It's something you have control over, however. The review concluded that metabolic syndrome is preventable in most cases using dietary measures. In fact, the featured study revealed that one way you can help prevent metabolic syndrome is by eating avocados.

Avocados: 'It Would Be Hard to Eat Too Much'

Here's why registered dietician Cynthia Sass, with master's degrees in both nutrition science and public health, calls avocados worthy of superfood status: They can effectively combat nearly every aspect of metabolic syndrome.

According to Sass, the "impressive range of studies" the researchers perused also covered the nutritional impact the firm, velvety flesh of this pear-shaped green-black food, technically a fruit, can make on several other areas of the body, not just metabolic syndrome symptoms.

It's possible that more than just the fruit itself may be good for you; researchers found possible benefits from consuming the leaves, peels, oil and even the large pit at the center of avocados (although Sass suggested that sticking to the peeled, pitted flesh would be best until further studies can be done).

Time online notes that avocados not only help stave off belly fat — the worst type of fat to carry — but eating them offers such high amounts of healthy fat compared to other fruits, eating too much would be very difficult to do. Further, it's versatile and filling, as well, Sass noted:

"Fortunately avocado is very satiating. It's almost like they have a built-in stop-gap. This is yet another example of how not all calories are created equal. Avocado blends well with both sweet and savory ingredients, and provides the satisfaction factor that makes dishes decadent."

Combine avocados with salsa or fruit chutney to make guacamole; mash them with a bit of lemon juice, extra virgin olive oil, salt and pepper for a quick vegetable or pita dip, or a delicious addition to egg salad. Serve mashed avocado on poached or lightly cooked over-easy eggs or slice, salt and eat them all by themselves.

The beauty is that it's not just about the versatility and flavor of avocados; the nutritional profile is incredible.

Additional information from the study about this plant-based food, Science Daily said, was that they're also "lipid-lowering, antihypertensive, antidiabetic, anti-obesity, antithrombotic. antiatherosclerotic and cardioprotective."

Avocados and Cholesterol

If you don't get any other concept about how avocados can literally change your health, this might move you: The high fat content in avocados is a good thing — it's not "bad" fat. In fact, it's good, necessary fat from oleic acid, which is the same monosaturated fatty acid contained in olive oil.

Oleic acid is associated with decreased inflammation, which helps stave off such diseases as cancer.

Further, neither avocados nor avocado oil are hydrogenated or loaded with trans fats or other unhealthy oxidized fats like most canola, safflower, corn or other vegetable oils you're urged to cook with may be. Avocado oil can even be drizzled over salads and used in recipes calling for other oils.

Avocado oil also has a relatively high smoke point compared to olive oil, making it a better choice for cooking, although coconut oil is best for that purpose.

While some people remain concerned that eating high-fat foods like avocados may adversely affect their cholesterol levels, the opposite is actually true (plus, cholesterol is not the evil it's made out to be).

According to the review, people who eat avocados have higher levels of beneficial HDL cholesterol than those who do not. Eating avocados may also lower triglyceride levels compared to eating high-carb diets or diets without avocado.

Beneficial Nutrients That Make Up Avocados

The California Avocado Commission reports that avocados contain about 22.5 grams of fat, and two-thirds of that is monounsaturated. Other essential nutrients include fiber, vitamins, folic acid, vitamin E and more potassium than you'd find in a banana.

SELFNutritionData reports that avocado also contains small amounts of magnesium, manganese, copper, ion, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin). In regard to the dietary reference intake (DRI), 100 grams (3.5 oz.) of avocado contain:

Vitamin K: 26 percent	Folate: 20 percent	Vitamin C: 17 percent	Potassium: 14 percent
Vitamin B5 (Pantothenic acid): 14 percent	Vitamin B6: 13 percent	Vitamin E: 10 percent	Niacin: 9 percent

According to Authority Nutrition:

"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 for Your Heart, Arthritis, Blood Sugar Levels and Weight Loss

Research shows several other positive aspects about avocados: One of the most interesting is that people who eat more of them generally weigh less and have smaller waistlines than people who don't, even if their overall caloric consumption is smaller.

The fiber content can also be thanked for this aspect of avocado consumption. It's both soluble, which amounts to 75 percent, and insoluble fiber, the former of which is linked to good gut bacteria, which affects your body's optimal function.

Avocados also were found to be more filling than other foods. In one study, participants were divided and each half given a meal to eat, one of which contained avocados.

Afterward, a questionnaire revealed that 23 percent of those in the avocado group felt more satisfied and had a 28 percent lower desire to eat within the next five hours.

All these factors are what help make avocados an incredibly healthy food to add to your diet. One study notes that avocados contain high amounts of lutein, zeaxanthin and phytosterols, and explains:

"Eight preliminary avocado cardiovascular health clinical studies (have) consistently demonstrated positive heart healthy effects on blood lipids profiles.

This is primarily because of avocado's … monounsaturated fatty acids and high-unsaturated fatty acids (MUFA and PUFA) content, but its natural phytosterols and dietary fiber may play potential secondary … roles.

Avocados also have a diverse range of other nutrients and phytochemicals … In particular, avocado's potassium and lutein may help promote normal blood pressure and help to control oxidative/inflammatory stress."

More and More Avocado Advantages

Antioxidants absorption is another important element to eating this nubby green fruit. In fact, when you add it to salsa or salad, you'll absorb three to five times more fat-soluble carotenoids because of the avocado's lipid content. This, in turn, may help protect your body against free radical damage.

In other words, when you eat carotenoid-rich foods along with healthy fat avocados, your body becomes better able to absorb more of their fat-soluble nutrients, such as alpha- and beta-carotenes, as well as lutein, zeaxanthin and other antioxidants.

The antioxidants have been noted for their prominent roles in keeping your vision healthy. One study shows the antioxidants protect your macula, located near the center of your eye where your vision is clearest, from short-wavelength visible light, and help prevent age-related macular degeneration as well as cataracts.

Here's another benefit that's very important: Avocados carry a very light load of chemical pesticide spray residue in comparison with other plant-based foods, so it's not necessary to try to find (or grow) organic varieties. They are a fruit, but unlike so many others, avocados don't contain high levels of fructose. Instead, the healthy fat they offer rivals that of coconut oil, organic raw butter, and raw nuts such as pecans and almonds.

Did you know that avocado oil is also good for your hair and skin? It makes your skin softer and more supple, and renders your hair smoother and less frizzy and tangled than without it, especially if your hair is dry. In fact, it has many of the same properties as coconut oil.

Article Source: Dr. Mercola at http://articles.mercola.com

To Prevent Diabetes, Eat Healthy Food

People with diabetes should have their own eating plan. A good doctor or dietitian can work with you to develop an eating plan for you and your family. As reported by Wikipedia, “Diabetes mellitus (DM), commonly referred to as diabetes, is a group of metabolic diseases in which there are high blood sugar levels over a prolonged period. Symptoms of high blood sugar include frequent urination, increased thirst, and increased hunger. If left untreated, diabetes can cause many complications. Acute complications can include diabetic ketoacidosis, nonketotic hyperosmolar coma, or death. Serious long-term complications include heart disease, stroke, chronic kidney failure, foot ulcers, and damage to the eyes.

Diabetes is due to either the pancreas not producing enough insulin or the cells of the body not responding properly to the insulin produced. There are three main types of diabetes mellitus:

Type 1 DM, results from the pancreas's failure to produce enough insulin. This form was previously referred to as "insulin-dependent diabetes mellitus" (IDDM) or "juvenile diabetes". The cause is unknown.

Type 2 DM, begins with insulin resistance, a condition in which cells fail to respond to insulin properly. As the disease progresses a lack of insulin may also develop. This form was previously referred to as "non insulin-dependent diabetes mellitus" (NIDDM) or "adult-onset diabetes". The primary cause is excessive body weight and not enough exercise.

Gestational diabetes is the third main form and occurs when pregnant women without a previous history of diabetes develop high blood-sugar levels.”

What are the symptoms of Diabetes?

The classic symptoms of untreated diabetes are:

1. Weight loss.

2. Polyuria (increased urination).

3. Polydipsia(increased thirst).

4. Polyphagia (increased hunger). 

These symptoms may develop rapidly that is within weeks or months as in type 1 DM, while they usually develop much more slowly and may be subtle or absent in type 2 DM.

“Several other signs and symptoms can mark the onset of diabetes although they are not specific to the disease. In addition to the known ones above, they include blurry vision, headache, fatigue, slow healing of cuts, and itchy skin. Prolonged high blood glucose can cause glucose absorption in the lens of the eye, which leads to changes in its shape, resulting in vision changes. A number of skin rashes that can occur in diabetes are collectively known as diabetic dermadromes.”

The role of food is Diabetes prevention and management

There is a lot of hoopla about the food you eat if you are diabetic. Here is the good news! People with diabetes do not need special foods. The foods on your diabetes eating plan are the same foods that are good for everyone in your family! However, you must try to eat foods that are low in fat, salt, and sugar and high in fiber such as beans, fruits and vegetables, and grains. Eating right will help you:

1. Reach and stay at a weight that is good for your body.

2. Keep your blood sugar in a good range.

3. Prevent heart and blood vessel disease.

People with diabetes should have their own eating plan. A good doctor or dietitian can work with you to develop an eating plan for you and your family. Your dietitian can help you plan meals to include foods that you and your family like to eat and that are good for you. Eating right is all you need even if you are diabetic and you can live with it.