Why Eating Avocado Toast is a Leading Cause for Type 2 Diabetes in California?
I’m sure you all are wondering why avocado toast is a leading cause for Type 2 Diabetes in California?
It is after all, a rather strange question. Well, the answer lies in the question itself. Let me elaborate further in simpler words:
The ideal American diet is not the healthiest in the world.
In fact, it is laden with butter, unhealthy fats, processed meats and fizz based drinks. Nonetheless, you need to make note of the fact that some areas in America follow a super healthy routine. This also includes consuming a super healthy diet.
One such state is California!
Nonetheless, the increasing cases of Type 2 Diabetes in California is actually a cause for concern. This also compels us to analyze the diet and exercise routine of Californians.
Where are they going wrong?
One such surprising fact that BestDietarySupplementforDiabetics research team decoded was excessive consumption of “avocado toast”.
Let me walk you through this in detail.
Why Eating Avocado Toast is a Leading Cause for Type 2 Diabetes in California – Article Index:
1) What is Type 2 Diabetes?
2) How is Your Diet Responsible for Insulin Spike?
3) Why is Avocado Toast Unhealthy in California?
4) Are People in California Eating Avocado Toast Getting Diabetes?
5) How can I Eat Avocado Toast & Still Avoid an Insulin Spike?
6) Takeaway
What is Type 2 Diabetes?
Type 2 diabetes is defined as a condition wherein your body is unable to optimally utilize glucose present within the body.
When an individual in California has Type 2 Diabetes, it is a condition wherein the pancreas are unable to produce adequate amount of insulin.
This is not the only reason why your blood sugar is high. Another reason is the lack of optimal response by the individual’s cells in response to insulin’s desire to shuttle glucose within its confines.
Insulin is a hormone that carries extra glucose present within the bloodstream into your cells. So, if you have to stabilize your blood sugar levels in California then, your pancreas should produce adequate amounts of insulin.
So, the two main reasons for Type 2 diabetes are:
@ Your pancreas are unable to produce adequate amounts of insulin.
@ The cells in your body are not capable enough of responding to insulin’s efforts to push glucose into them.
How is Your Diet Responsible for Insulin Spike?
The food that you consume in a meal is converted into glucose. The ideal time taken for the food to convert into glucose is 90 minutes (post the consumption of your meal).
This is with special regards to the “carbohydrates” that you consumed in the particular meal. Fats such as Omega 3 take longer to get digested.
The Rise in Blood Sugar:
It is quite obvious that the level of sugar/glucose in your blood stream shall rise. If the blood sugar levels in your blood are allowed to rise, they can create life threatening situations.
Some of these complications include: cardiac arrest, your circulatory system may be sabotaged and finally, your nervous system shall collapse.
The Role of Your Transport Truck & Warehouse:
Hence, in order to control the level of blood sugar, your pancreas get activated and start to produce a special hormone termed as insulin. This hormone works like a truck that is capable of extracting the extra blood sugar from your blood stream.
When the extra glucose has been loaded onto the truck, it needs to dispose of its goods. If it is unable to do so then, it is highly likely that you shall suffer from a broken truck that is loaded with sugar.
So, insulin (the truck) finds its way into the warehouse where it needs to unload its goods (the sugar). This warehouse is nothing but your own body’s cells.
But there is a catch!
The truck (insulin) loaded with sugar can only unload its goods (glucose) when the door of the warehouse (body cells) are unlocked. If they are unlocked, then all goes good. The glucose is shuttled into the cells.
Nonetheless, if they are not unlocked then, the overloaded truck collapses and the glucose is shuttled back into the blood stream. This leads to a rise in your blood sugar levels.
Importance of Watching Your Carbs:
So, it is a well-known fact that you need to watch your carb intake rather carefully. This is because compared to proteins and fats, carbs get converted into sugar the fastest.
This is why, the Californian diet is considered to be among the healthiest in America. Nonetheless, slip-ups do happen and despite you trying hard to balance your carbs with the protein and fats, sometimes, your diet tends to goof up.
So, you need consume only those carb that do not provide the insulin spike that diabetics need to avoid.
Why is Avocado Toast Unhealthy in California?
Avocado is supposed to be healthy. One look at the fruit and you shall be smitten with it. It has a leathery skin and it is green in color. When you slice it, you shall witness a deep pit within its bright green confines.
In California, avocado is used widely in the preparation of smoothies and salads. You must have witnessed avocado being used liberally in Californian wraps. Even brownies are using avocado as one of their main ingredients.
So, is Avocado Healthy?
One look at the fruit and you shall witness a pear shaped fruit that looks and tastes like a berry (not necessarily a sweet berry). Avocadoes are healthy. In fact, in California, they are considered as a Superfood.
A typical 100 grams serving of avocado contains:
@ Over 2mg of Vitamin E
@ Close to 490 mg of Potassium
@ Slightly over 80 micrograms of Folate
@ Almost 11 mg of Vitamin C
@ Close to 0.3mgs of Vitamin B6
So, it is evident that this fruit is nutrient rich. Nonetheless, if you are consuming 100 grams of avocado then, you are also consuming close to 200 calories. That’s pretty high for a fruit that small.
What are the Health Benefits of Avocadoes?
@ Avocadoes are nutrient dense and they contain lots of fibers. This is what helps you feeling fuller. You therefore do not overeat once you have consumed ample amounts of avocadoes.
@ This fruit contains folate that helps fight cancers of the colon and prostate.
@ If you complain of joint pain then, avocado is helpful as it contains ample amount of Vitamin E.
@ Bone as well as cartridge health is maintained via the aid of this fruit. The high amounts of Vitamin K helps maintain healthy tissues as well.
@ By reducing the levels of homocysteine in your bloodstream, Avocadoes keep you happy. This stops unnecessary stress that ultimately leads to depression.
@ High levels of Vitamin E in avocadoes reduce inflammation and high amounts of fiber aid in digestion.
@ Avocadoes reduce sodium levels thereby maintaining optimal blood sugar levels. This is because this fruit contains high amounts of potassium.
@ High levels of oleic acid in avocadoes reduce inflammation in the arteries and blood vessels.
@ High amounts of zeaxanthin and lutein improve your vision and avoid cataract development.
@ Avocados also contain beta sitosterol that reduces cholesterol levels in your body.
Please Note:
So, I have been all along praising avocado. I have only discussed its benefits and have not been able to find a single reasonable flaw in it to blame it for spiking your insulin levels.
Well, there is a flaw – this, I shall discuss in the next sub-heading:
Are People in California Eating Avocado Toast Getting Diabetes?
Oh yes! People in California are facing insulin spikes right after consuming their favorite meals comprising of avocado toasts.
So, why does such a healthy fruit that contains less sugar give you diabetes?
Well, the reason is simple enough. When you combine a healthy object with an unhealthy one, the overall combination is super deadly. Over here, the healthy food item is obviously avocado and the unhealthy item is “bread”.
Yes, it is your “daily dose of bread” that is the main culprit.
Is Whole Wheat or Brown Bread NOT a Better Option?
Well, we usually make use of white bread (by default) in our kitchens in the preparation of avocado toast. If you are in California where health is given a priority, there too white bread is very common in households.
Nonetheless, you would find whole grain and brown bread as well. So are these ok to be used in avocado toast? Well, yes, to a certain extent but not really (especially not for people who already have Type 2 diabetes)
The GI Index Battle:
White bread is the worst as it has high GI index. A single slice of white bread has a GI index of 71. It also has a GI load of 14.6.
When you consume a single slice of white bread, you are ingesting 21 grams of simple carbohydrates into your body. Your insulin levels is bound to hike, even if the toast is smeared with 50 grams of avocado.
People usually have 2 slices of bread with avocado. So, you can expect anywhere in between 40 to 50 grams of simple carbs being flushed to your digestive system.
These shall be digested super-fast and the glucose flushed into your blood stream. The insulin spike is phenomenal indeed.
Whole Grain Bread:
A whole grain bread has a glycemic index in between 50 to 66 – depending on the amount of refined flour that has been used in its preparation.
So, whole grain avocado toast is not going to save you from experiencing an insulin spike. The spike may be less than what a white bread provides but it is still dangerous for your blood sugar levels.
How can I Eat Avocado Toast in California & Still Avoid an Insulin Spike?
Well, there are certain ways wherein you can consume avocado toasts and still avoid an insulin spike. So, here is what I can suggest:
Avocado Toast on Flaxseed/Chia Seed Bread:
Flax seed or chia seed breads have lower GI Index. These breads have vitamins, minerals, antioxidants and ample amounts of healthy fibers.
When combined with avocado, they tend to deliver a lower GI score. You might however want to check your blood sugar levels 2 hours post consuming this meal.
Avocado Toast on Authentic Sourdough Rye Bread:
This is by far my best choice of bread for consuming your favorite avocado toast. There are other variants of this bread – such as sourdough wheat bread as well. Nonetheless, I prefer the rye version.
The GI index of a single slice of sourdough rye bread is 48. You can expect 60 grams of carbs from this slice. So, this combination shall not spike your GI index so much.
Avocado Toast with Molasses Free Pumpernickel Bread:
The pumpernickel bread is made from rye (this is the primary ingredient). At the same time, this bread is also mixed with a portion of whole wheat flour.
Moreover, the GI index of the pumpernickel bread is pretty low – it is around 50. Nonetheless, do ensure that your chosen pumpernickel bread does not contain molasses.
Molasses does provide the bread with better color, it does shoot up your blood sugar levels considerably. So, pick one that does not contain molasses as its primary colorant.
Avocado Toast on Spelt Multi Grain Bread:
The last and final option that you may like to consider is spelt multi grain bread. It has a GI of 50 and delivers 30 grams of carbohydrates in a single serving (1 slice of bread).
Spelt bread is high in proteins, dietary fiber and antioxidants. So, it would be great to combine avocados with spelt multi grain bread. This would reduce insulin spike considerably.
Takeaway
It is a well-known fact that avocado is a healthy fruit. It is also low in sugar, high in fiber and rich in essential vitamins/minerals. Nonetheless, when you combine it with white bread or whole grain bread, it leads to insulin spike.
You may want to eat avocado separately and not club it with simple carbohydrates. If, on the other hand, you simply cannot do away with your daily avocado toast then, do use healthier breads. Some of these include rye sourdough, spelt bread or pumpernickel bread.
Tip of the Day: In order to ensure that you are leading a Californian lifestyle that promotes healthy living, do go in for healthier bread options while eating your favorite avocado toast.
Also, include herbs that lower blood sugar fast along with your toast.
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