When it comes to choosing snacks that help maintain stable blood sugar levels, avocados stand out as a top choice. Not only are they delicious and versatile, but they are also packed with nutrients that provide sustained energy and keep you feeling great throughout the day.

A key factor in selecting a snack that supports both blood sugar stability and overall health is to opt for whole foods without added sugars or additives. These elements can spike insulin levels, leaving you feeling hungry and fatigued.

Avocados are an excellent example of a nutrient-rich food that can be enjoyed in various ways while offering significant benefits for blood sugar management. According to Kathy Beerman, PhD, “Insulin resistance is a major risk factor in the development of prediabetes and type 2 diabetes mellitus.” She adds that “diets emphasizing unsaturated fatty acids are associated with improved insulin sensitivity and blood glucose regulation.”

Avocados are rich in healthy unsaturated fatty acids, micronutrients, and fiber, which have been shown to improve post-meal blood glucose and insulin concentrations. You can enjoy avocados chopped into a salad, mashed into guacamole, made into avocado toast with eggs and smoked salmon, or simply halved with a sprinkle of sea salt.

Nutritionist and author Dagmar von Cramm suggests, “You can switch out foods such as cheese and processed meats to help you cut down on saturated fats and salt.” This is likely why avocado on toast has become a popular meal choice, as it preserves vitamins like folate when eaten raw.

One of the standout benefits of avocados is their ability to promote satiety without causing blood sugar spikes or crashes. Natalie Rizzo, MS, RD, highlights a study where “a randomized trial of overweight adults found that eating just half an avocado with lunch increased their satiety without negatively impacting their blood-sugar levels.”

Avocados are packed with healthy fats that help stabilize blood sugar and positively impact both health and appearance. Zhaoping Li, MD, notes, “It has a lot of fibers, monounsaturated fatty acids and phytonutrients, and it has an impact on many, if not all, of the organ systems inside of our body.”

Fiber is another crucial component of avocados that aids in stabilizing blood sugar. Cedars-Sinai emphasizes that “high fiber diets have been lauded for lowering blood sugar, cutting cholesterol, and potentially preventing some kinds of cancer—like colon cancer.”

Avocados also serve as a great alternative to high-carb foods, which can spike blood sugar. Rizzo points out, “Research also suggests that replacing the carbohydrates in a traditionally high-carb meal with avocado contributes to feelings of fullness.”

Furthermore, avocados contain antioxidants that are beneficial for overall health. Dr. Li explains, “A lot of those natural compounds in avocados share the same characteristics as the resveratrol found in grapes and the many other phytonutrients found in other fruits and vegetables.”

Incorporating avocados into your diet by replacing processed foods with natural options can improve organ function, enhance skin health, and contribute to overall well-being.

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If you’re aiming to lose weight without turning to prescription medications like Ozempic, you’re certainly not alone. While such medications can be effective, there are numerous natural strategies that can help you achieve your weight loss goals. Here are four practical methods to consider for shedding those extra pounds.

One effective dietary approach is “volume eating,” which involves consuming foods that are low in calorie density but high in volume. This strategy helps you feel full without overloading on calories. A 2011 study in Eating Behaviors highlighted that individuals who opted for high-volume, low-calorie foods experienced more weight loss and reduced body fat compared to those consuming low-volume, high-calorie diets.

“By filling up on nutrient-dense foods such as fruits, vegetables, whole grains, and lean protein, you can reduce your overall calorie intake and promote weight loss,” says Trista Best, RD, a registered dietitian with Balance One Supplements. She adds, “Volume eating can also be a sustainable approach to weight loss, as it allows for plenty of variety and flexibility in the diet while promoting healthy habits.”

Another well-regarded dietary plan is the Mediterranean diet, which focuses on fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats. The American Heart Association notes its effectiveness not only for weight loss but also for reducing the risk of heart disease and other chronic conditions. A 2014 study found that people following a Mediterranean diet lost more weight and saw greater improvements in cardiovascular risk factors than those on a low-fat diet.

“The Mediterranean diet is a healthy way to lose weight because it emphasizes whole, nutrient-dense foods that promote satiety and reduce overall calorie intake,” explains Best. She emphasizes that this diet is sustainable due to its variety and flexibility.

The flexitarian diet is another option, which primarily focuses on plant-based foods while allowing for occasional meat and dairy consumption. According to Best, “The ‘flexitarian’ diet is a healthy way to lose weight because it emphasizes whole, nutrient-dense plant-based foods while still allowing for occasional meat and dairy consumption.” This diet not only aids in reducing calorie intake but also provides essential nutrients. Research published in Frontiers in Nutrition supports the flexitarian diet’s benefits, including maintaining a healthy body weight and improving metabolic health.

Finally, incorporating more physical activity, minimizing sedentary behavior, and ensuring adequate sleep are crucial for supporting weight loss and enhancing overall health. A 2017 review concluded that engaging in more than 150 minutes of exercise per week leads to significant weight loss and improved health outcomes.

“A few tweaks to your daily habits can add up to major changes in health and weight,” Best suggests. She points out that simple changes like hydration, portion control, adequate sleep, and choosing whole foods over processed ones can significantly boost weight loss efforts.

Remember, while these strategies can be effective, it’s always important to consult with a healthcare provider for personalized advice tailored to your specific health needs.

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Every three seconds, a new case of dementia is diagnosed globally, making it a significant health concern, particularly in the United States where it is a leading cause of death. Despite these daunting statistics, there is promising news: up to 40 percent of dementia cases might be preventable by altering certain risk factors, with diet being a major player in this preventive strategy.

To enhance brain health and reduce the risk of dementia, it is essential to minimize the intake of red meat, butter, stick margarine, cheese, fast food, and sweets. Instead, focusing on certain foods and drinks can make a substantial difference.

High-quality olive oil is a standout choice for both heart and brain health. A 2024 study in JAMA Network Open highlights its benefits:

“In a prospective cohort study of 92,383 adults observed over 28 years, the consumption of more than 7 g/d of olive oil was associated with a 28 percent lower risk of dementia-related death compared with never or rarely consuming olive oil, irrespective of diet quality.”

Tea, whether green or black, is another excellent addition to a brain-healthy diet. According to a meta-analysis of seven studies involving over 410,000 participants:

“Our meta-analysis demonstrated that tea (green tea or black tea) intake or consumption is associated with a significant reduction in the risk of dementia, Alzheimer’s disease (AD) or vascular dementia (VD). These findings provide evidence that tea intake or consumption should be recognized as an independent protective factor against the onset of dementia, AD or VD.”

While experts generally advise against alcohol consumption, some research suggests that moderate intake of flavonoid-rich red wine might offer cognitive benefits. However, the Alzheimer’s Society cautions:

“Excessive alcohol consumption increases a person’s risk of developing dementia… so if you do not currently drink alcohol, you should not start as a way to reduce dementia risk.”

Incorporating beans and legumes into your diet can also support brain health. Known for their longevity-promoting properties, these foods are rich in fiber, protein, complex carbohydrates, B vitamins, iron, and folate. They are linked to improved heart health, a reduced cancer risk, and a lower risk of cognitive decline. The MIND diet suggests consuming at least four servings of beans weekly, though many of the world’s longest-living populations enjoy them daily.

By making these dietary adjustments, you can take proactive steps toward protecting your brain health and potentially lowering your risk of developing dementia.

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