avocado slices | Health Secrets of a SuperAger

“These research findings provide support for the emerging benefits of avocados,” said Nikki Ford, PhD, Director of Nutrition at the Hass Avocado Board (HAB). “These results further complement our research efforts in weight management and diabetes as well as our continued work to explore the many benefits that fresh avocados have to offer when consumed in everyday healthy eating plans.”

For the record I advocate avodados. Check out the following posts:
Chicken avocado sandwich: Mr. Lazy Cook
Are avocados good for you?
What is a tasty avocado salad? Mr. Lazy Cook
Vita Mix – green smoothies
Diet and exercise tips for prostate help from Harvard
Finally, I have a Page – Snacking -The Good, the Bad and the Ugly

Tony

Cooking with Kathy Man

New research published in the Nutrition Journal reports adding one-half of a fresh avocado to a lunch may have helped healthy, overweight people feel more satisfied and reduced their desire to eat following a meal. The study was funded by the Hass Avocado Board.

The pilot study, “A Randomized 3×3 Crossover Study to Evaluate the Effect of Hass Avocado Intake on Post Ingestive Satiety, Glucose and Insulin Levels, and Subsequent Energy Intake in Overweight Adults,” compared the effects of incorporating fresh Hass avocado into a lunch—either by replacing other foods or by simply adding it to the meal— to the effects of eating a standard lunch to determine how avocado consumption would influence satiety, blood sugar and insulin response and subsequent food intake. The subjects were 26 healthy, overweight adults.

Researchers found that participants who added half of a fresh avocado to their lunch reported a significantly decreased desire to…

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Having recently written about how good it is to eat avocados, it seems only right to give you an example. As a male senior citizen I was impressed at the food value of avocados, especially in terms of prostate health. I plan to integrate them into my regular diet.

Herewith the first attempt. I have mentioned previously that I buy the rotisserie chicken at Costco often and that I don’t particularly like the white meat. Nonetheless, the chicken is comprised of a lot of white meat and I have to use it somehow. Up until now, I have been making a chicken rice soup with it that moistens up the dry white meat very nicely.

Now I am making a Chicken Avocado on Rye sammy that I like very much.

Here is the rye bread liberally covered with the avocado slices

I take a couple of slices of rye bread and toast them up. For some reason rye bread adds a nice flavor dimension to sandwiches for me. Cut up about a quarter to a third of an avocado into thin slices and spread them on the bread. Slice up some chicken, mostly breast meat.

Here is one of the toast slices with the chunks of chicken on top

I have included two photos. The first shows how thick I spread on the avocado. The second is the chicken piled on top. I eat these open face because it seems easier to handle.

Here is the nutritional breakdown:

Calories      386
Fat               13.1 grams
Saturated fat 2.2 grams
Cholesterol 76.1 grams
Sodium      670 mg
Carbohydrates 34.9 grams
Fiber         3.4 grams
Protein    29.9 grams

While simple to create, I consider this to be a very satisfying sandwich. Not a bad total calories and you get some worthwhile nutrition out of it. Try it out and let me know what you think. Clearly, the fat content of the avocado is not onerous. Don’t forget this is 13.1 grams of good fat that raises your HDL (good cholesterol) and lowers your LDL (bad cholesterol). If this has piqued your appetite for more info on good fats, check out Why should I try coconut oil? It might open your mind as well as your arteries.

Tony