keto versus atkins
The friction and pressure create some heat, so it isn’t considered a ‘cold’ process. Unrefined oils are less processed and retain more nutrients, such as extra virgin olive oil. We have a test for you to conduct at home—it’s simple and you’re likely to see some results. Add one half of an
avocado to your breakfast—yes, it’s that simple. That’s all you need to do. Now, take mental note of the time you
normally eat lunch (or have that post-breakfast snack). We’re betting that your normal snack or lunchtime
will be delayed by at least an hour because you’ll still be satiated from the avocado. Feeling fuller for longer is one of the many positive outcomes found in recent research, promoting the consumption of lots of
healthy avocados. Why Are Avocados So Healthy?The keto-friendly nutrient powerhouses are rich in vitamins C, E, K, and B6—they also boast riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, beta carotene, and healthy monosaturated fats. Just one avocado gives 70 percent of recommended daily fiber, 27 percent potassium, 33 percent vitamin C, and 25 percent B6. Eating a whole avocado in one sitting may not sound appetizing for some but pairing half an avocado with eggs in the morning, and then adding another half to an afternoon salad is quite doable.
Refined oils like soy, corn, and canola are called refined, bleached, and deodorized (RBD) oils. [19]Refining reduces the nutrient content of oils, including vitamins, antioxidants, and essential fatty acids. [20]Most available canola oils on the market are highly refined and lacking in antioxidants found in unrefined oils like extra virgin olive oil. What About the Studies?The studies on the health benefits of canola oil are sponsored by the canola industry, leaving critics to question conflicts of interest and call for more studies. Some evidence does suggest canola oil could negatively impact health. Inflammation, Blood Pressure, and Oxidative Stress Animal studies associate canola oil with oxidative stress and increased inflammation. Animals fed a canola oil diet had a significantly decreased lifespan and sizeable increases in blood pressure. Compounds found during the heating of canola oil spiked inflammatory markers. [21] [22]Memory Decline and Increased Body WeightAnimal studies also suggest canola oil could negatively impact memory and increase body weight. [23]Metabolic SyndromeA 2018 study involving 2,071 adults concluded that among obese or overweight adults, those who typically used canola oil for cooking were more likely to have metabolic syndrome compared to those who never or rarely used it. [24]Canola industry-funded reviews tout the opposite and link canola oil to beneficial effects on heart disease risk factors, including cholesterol levels.