This High-Fat Fruit May Help Fix Your Chronic Inflammation

In the modern world, the advertising landscape is dominated by processed and junk foods, leaving natural whole foods often overlooked. However, recent studies and even a surprising Super Bowl ad for avocados suggest that whole foods, particularly this high-fat fruit, may have significant health benefits, specifically in reducing inflammation.

This article delves into the effects of avocados on inflammation and compares their benefits to other high-fat, high-calorie whole plant foods.

Table of contents

Avocados and Inflammation

Avocados, often hailed for their rich nutrient profile and healthy fats, have recently gained attention not just in dietary circles but even in mainstream media. Super Bowl ads for avocados highlight their growing popularity and the substantial market they command, with billions of avocados sold annually.

This popularity has translated into significant funding for research, allowing scientists to explore the health benefits of avocados in greater depth.

One notable study investigated the impact of adding avocado to a meat-based meal. Typically, consuming meat leads to a spike in inflammation within hours. However, when avocado was added to the meal, this inflammatory response was significantly blunted (source).

This finding is intriguing because, despite adding more fat and calories, the avocado seemed to counteract the inflammation, likely due to its rich antioxidant content. Antioxidants are known to inhibit the formation of oxidized fats, which are harmful compounds formed when meat is cooked and digested.

What About Other High-Fat, High-Calorie Foods?

The question arises: Do other high-fat, high-calorie whole plant foods offer similar protective effects against inflammation? To answer this, researchers turned their attention to peanuts.

The Peanut Study

Funded by the Peanut Institute, a study examined the effects of adding peanuts to a high-fat, high-sugar milkshake. The study aimed to determine if the phytonutrients in peanuts could mitigate the negative impact of the milkshake on artery function (source).

Participants consumed two types of milkshakes: one with added peanuts and another with a nutritional profile matched to the peanuts but without the actual nuts. Despite having similar calories, sugar, protein, and fat content, the milkshake with peanuts had a different effect on the body.

The non-peanut milkshake significantly impaired artery function, reducing it by about 20%. In contrast, the peanut milkshake preserved artery function, suggesting that the phytonutrients in peanuts offer a protective effect.

Walnuts: A Step Further

Another study explored the impact of walnuts on artery function. Participants consumed a salami and cheese sandwich, which typically leads to a significant drop in artery function due to its high saturated fat content.

However, when the same amount of plant fat from whole walnuts replaced the olive oil in the sandwich, not only was the negative impact blunted, but artery function actually improved (source). This suggests that walnuts, like peanuts, contain beneficial phytonutrients that can counteract the harmful effects of high-fat foods.

Avocados vs. Junk Food

To further understand the unique benefits of avocados, researchers conducted a study comparing the effects of high-calorie junk food to avocados. The study involved consuming high-fat, high-sugar ice cream and comparing its effects to those of an equivalent calorie load from avocados (source). The goal was to determine whether the high-calorie content alone, irrespective of nutritional content, would produce similar levels of oxidative stress and inflammation.

The Study Design

Participants were given four different meals: ice cream, the fat and protein components of ice cream without the sugar, just the sugar from the ice cream, and a high-calorie, high-fat meal of avocados.

The avocado meal contained about three times the fat of the ice cream and the same amount of saturated fat and calories. Researchers measured the levels of oxidative stress and inflammation in participants’ bloodstreams after consuming each meal.

The Results

The results were telling. Consuming ice cream, its sugar-free components, or just the sugar led to a significant increase in oxidative stress and inflammation. In stark contrast, consuming an equivalent number of calories from avocados did not produce a rise in oxidative or inflammatory activity.

Despite being calorie-dense and high in fat, avocados did not trigger the same harmful responses as ice cream. This suggests that the negative effects of high-calorie junk foods are due to their lack of beneficial nutrients like antioxidants, which are abundant in whole plant foods.

The Role of Phytonutrients

The key takeaway from these studies is the importance of phytonutrients. These naturally occurring compounds in whole plant foods, such as avocados, peanuts, and walnuts, play a crucial role in mitigating inflammation and oxidative stress.

Phytonutrients work synergistically with other nutrients in whole foods to provide health benefits that isolated nutrients or processed foods cannot match.

Implications for Diet and Health

These findings have significant implications for dietary choices and overall health. They suggest that incorporating whole plant foods like avocados, peanuts, and walnuts into the diet can provide protective benefits against inflammation and oxidative stress, which are linked to chronic diseases such as heart disease, diabetes, and even cancer.

By focusing on nutrient-dense foods that are rich in phytonutrients, individuals can improve their health outcomes and reduce the risk of chronic illnesses.

Practical Tips for Incorporating Whole Plant Foods

Avocado and crumbled tofu sandwich on a plate

Given the benefits highlighted by research, here are some practical tips for incorporating more whole plant foods into your daily diet:

1. Add Avocados to Your Meals

Avocados can be easily added to a variety of dishes. They can be sliced and added to salads, mashed into guacamole, or even blended into smoothies for a creamy texture. Their versatility makes them an excellent addition to both savory and sweet dishes.

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2. Snack on Nuts

Keep a stash of nuts like peanuts and walnuts on hand for a quick and healthy snack. They can also be added to oatmeal, yogurt, or salads for an extra crunch and nutritional boost. Remember to choose unsalted and unflavored varieties to avoid added sugars and sodium.

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3. Replace Unhealthy Fats with Plant Fats

Instead of using butter or cream in your cooking, try using plant-based fats like avocado or nut butter. These alternatives not only provide healthy fats but also come packed with beneficial phytonutrients.

4. Experiment with Plant-Based Recipes

Explore recipes that highlight whole plant foods. There are numerous cookbooks and online resources dedicated to plant-based eating that can inspire you to try new dishes and flavors. Or, you can check out some of these recipes:

Conclusion

The research on avocados and other whole plant foods underscores the importance of phytonutrients in promoting health and reducing inflammation.

Unlike processed and junk foods, which can lead to oxidative stress and inflammation, whole plant foods offer protective benefits that can improve artery function and overall health. By making simple dietary changes and incorporating more nutrient-dense foods into your meals, you can take proactive steps toward better health and longevity.

In summary, the next time you’re deciding between a high-calorie snack and a whole plant food, consider reaching for an avocado or a handful of nuts. Your body will thank you for it.

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.