A new study by researchers at the University of Illinois at Urbana-Champaign indicates that people looking to balance Digestive health They may be able to eat avocado toast as well.-
Where The Hass Avocado Council funded the research, but the study authors believe there is enough evidence to justify making the light-flavored fruit a consistent, regular diet.
She points The results, which appeared in the August 2020 issue of the Journal of Nutrition, indicate that eating avocados daily can significantly improve overall gut health.
According to the study’s President’s author Sharon Thompson, the group wanted to deviate from the more vocal arguments in favor of the popular fruit. Multiple studies have attempted to link regular avocado consumption to weight loss or weight control. Instead, University of Illinois researchers focused on how avocados affect the digestive system.Thompson says: “We know that eating avocados helps you feel full and reduces the concentration of cholesterol in the blood, but we did not know how it affects the gut microbes and the metabolites produced by the microbes.”
In their research paper, the study authors note that avocados are also rich in fiber and that research has shown that high-fiber foods are beneficial for digestive health.
How the study met,The research included 163 participants between the ages of 25 and 45. The University of Illinois team hopes to measure the effect of daily avocado consumption on overweight and obese individuals who were otherwise healthy.
The researchers divided the study participants into two groups. Over the course of 12 weeks, one group ate a meal that contained avocado. Each participant can have meal replacement for breakfast, lunch or dinner; The important factor was that they ate avocados as part of one meal every day. The control group ate similar meals, but no avocados.
Members of both groups provided blood, urine, and stool samples throughout the 3-month study period. All participants reported how much of a serving served they ate, and each month, they provided a complete list of everything they consumed.
The study showed that consuming avocados with at least one meal per day increased the presence of healthy microbes in the stomach And the intestine. In addition, the avocado group excreted slightly more fat in its faeces compared to the control group.-
“Increased fat secretion means that research participants were absorbing less energy from the foods they ate,” explains senior author Hannah Holcher. Holcher is an Assistant Professor of Nutrition in the Department of Food Science and Human Nutrition at the University of Illinois.
This was likely due to decreases in bile acids, which are molecules secreted by our digestive system that allow us to absorb fats. “We found that the amount of bile acids in the stool was lower, and the amount of fat in the stool was higher in the avocado group.”
Holcher, Thompson, and other researchers had a very direct goal in the study.“Our goal was to test the hypothesis that the fat and fiber in avocados positively affect the gut microbiome. We also wanted to explore the relationships between the gut microbiome and health outcomes.”
She noted that the consumption of avocado can positively affect me Weight loss. This research into nutrients shows that avocados reduce appetite, allowing people to eat less and lose weight.However, the sample size for that study was only 31 people, and the University of Illinois study attracted research from more than five times the number of participants. Additionally, other research has shown that avocados have various health benefits.–
Avocados are light enough to incorporate into sweet or savory dishes. With so many ways to enjoy avocados, anyone looking for additional health benefits can come up with a host of creative ways to get the most out of it.
However, alternatives are available for those who are not avocado lovers and want other ways to obtain probiotic nutrients. For example, yogurt has long been a favorite of those seeking to add good bacteria to it Their digestive system.–
Eating vegetables rich in fiber, including broccoli and artichokes, or legumes, such as chickpeas and lentils, is especially beneficial for gut health.A diet rich in a range of nutrients is likely to keep a person and their gut healthy and happy.
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