It’s one of the biggest jokes on the internet: millennials spending their hard-earned money on avocado toast (often Instagrammed with perfectly sliced cherry tomatoes on top) and iced coffee. If you’re trying to get better sleep, the coffee won’t do you any good. But when it comes to avocados, the millennials might be onto something.
Avocados are a superfood packed with health benefits that include lowering cholesterol, reducing your risk of chronic disease, and improving your eye health. Eating avocado before bed might even help you get better sleep.
Learn about the potential benefits of eating avocado before bed and how to add this fruit to your diet to improve your sleep.
Why avocado before bed is good for you
Key nutrition factors for sleeping well include eating enough calories and eating all macronutrients — carbs, fat, and protein, says Caroline L. Young, owner and founder of Whole Self Nutrition.
“Fat is what helps food taste delicious and gets us satiated at meals and snacks,” she explains. “Nutrients in avocados that may help with sleep include fiber and fat, because they both help with fullness and satisfaction, and it’s hard to [fall] asleep or stay asleep if we are still hungry.”
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She adds that avocados also contain magnesium and potassium — minerals associated with better sleep. Studies have shown magnesium might make it easier to fall asleep and improve sleep quality. Meanwhile, potassium helps by relaxing muscles and may even help improve symptoms of sleep apnea.
Bottom line: Eating avocado before bed could help you fall asleep more quickly, stay asleep all night, and get overall better rest.
Other health benefits of avocado
There’s much more to avocados than simply helping you get some shuteye.
“Avocados are one of the most nutrient-dense foods we can eat,” Young says. She explains that this powerhouse fruit is packed with heart-healthy unsaturated fats; essential micronutrients such as vitamins and minerals; and plenty of fiber to help your digestive system keep moving along.
The nutrients that avocado contains (such as carotenoids, monounsaturated fats, potassium, and fiber) have been associated with a reduced risk of chronic disease. Avocados are a good low-carb snack and don’t increase cholesterol. They can also improve eye health and keep your blood sugar levels steady.
How to add avocado to your diet for better sleep
Young suggests these delicious and nutritious ways to incorporate avocado into meals throughout the day:
- Make toast with avocado slices and eggs at breakfast
- Add half an avocado to your lunch salad or sandwich
- Eat corn chips and guacamole (avocado, lime, cilantro, salt, and pepper) for a snack
- Put avocado slices in a burrito bowl with rice, veggies, and salsa for dinner
Try these late-night snacks (including avocado toast!) that improve sleep:
If you’re looking for a quick bedtime snack that will really pack a punch, consider pairing avocado with other foods that can help with sleep. Fatty fish may improve sleep thanks to the vitamin D and omega-3 fatty acids (these nutrients regulate serotonin, which helps control your sleep).
Try making fish tacos for dinner. Or grab a handful of nuts, such as almonds or walnuts, to enjoy the melatonin and magnesium alongside some avocado. Just remember to add some carbs to your snack to balance out the fat and protein.
FAQs
Is it good to eat avocado before bed?
If you’re trying to get better sleep, avocado before you go to bed might help. The high-fat content in avocados helps you feel full for longer so your stomach won’t be growling as you’re trying to go to sleep. And avocados are also a good source of magnesium and potassium, which are associated with better sleep.
Is it okay to eat avocado late at night?
“It’s okay to eat avocados at any time of day,” Young says. Eating avocado at night, however, could help improve your sleep thanks to the healthy fats, magnesium, and potassium this fruit contains.
What’s the best time to eat avocado?
While there’s no wrong time to eat avocado, eating avocado before bed might help you get better sleep. Try making guacamole and pairing it with corn chips or adding avocado to a smoothie.
Is avocado hard to digest?
If you’re looking for a quick bedtime snack that will really pack a punch, consider pairing your avocado with other foods that can help with sleep. Fatty fish may improve sleep thanks to the vitamin D and omega-3 fatty acids (these nutrients regulate serotonin, which helps control your sleep).
Try making fish tacos for dinner. Or grab a handful of nuts, like almonds or walnuts, to enjoy the melatonin and magnesium alongside some avocado. Just remember to add some carbs to your snack to balance out the fat and protein.
This article originally appeared on Saatva.com and was syndicated by MediaFeed.org.
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The best drinking chocolates you can buy
If hot cocoa is a crowd-pleasing cocktail, drinking chocolate is a shot of whiskey on the rocks. While both can be a delightful treat on chilly days, drinking chocolate (also known as sipping chocolate) is the stripped-down version, an intense concoction of melted chocolate and hot water or milk. Hot cocoa, in contrast, combines cocoa powder, sugar and milk (and sometimes vanilla or other flavorings) for a thinner beverage that’s sweeter and less chocolatey.
For chocolate lovers, especially dark chocolate aficionados, drinking chocolate provides a better opportunity to fully appreciate the chocolate itself, especially the nuanced flavors and terroir of bean-to-bar craft chocolate. Here are seven bean-to-bar drinking chocolates you need to sip this winter.
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At 60%, the classic drinking chocolate from Arkansas-based chocolate makers Markham & Fitz has the lowest cacao percentage on this list, which makes it a perfect foray into drinking chocolate for milk chocolate lovers. Made with ethically sourced, single-origin Columbia chocolate, it has notes of molasses and caramel.
For those who prefer a darker drinking chocolate, the company also produces a 75% dark drinking chocolate made with Haitian cacao for a brownie-like flavor profile with hints of dried figs and cinnamon.
markhamandfitz.com
Cincinnati-based Maverick Chocolate Co.’s drinking chocolate has a lower cacao percentage (65%) than most drinking chocolates on the market. However, this provides more of a balance between the chocolate flavor and the sugar content, which makes it more accessible for newcomers to drinking chocolate and a good fit for those who like a bit more sweetness. The direct-trade, organic cacao beans are sourced from Ecuador and Tanzania.
maverickchocolate.com
Michigan-based Mindo Chocolate Makers crafts an Ecuadorian drinking chocolate made from single-origin, organic, shade-grown Nacional cocoa beans, a rare heirloom variety valued for its floral aroma and complex flavor profile. At 77% dark chocolate, this drinking chocolate has less sugar and a more intense chocolate flavor than most drinking chocolates. Unusually, it also includes cocoa powder.
“Cocoa powder is one of the key ingredients of our drinking chocolate,” says founder and owner Barbara Wilson. “We are one of the very few companies who hand-press our own cocoa powder at low temperatures, so it has a more amazing flavor than most cocoa powder.”
mindochocolate.com
Founded in 2010, Virginia-based Potomac Chocolate was the first bean-to-bar chocolate maker in the Washington, D.C. metro area. The company’s 70% dark drinking chocolate is made with a blend of organic cacao sourced from Peru and the Dominican Republic for a deep, traditional chocolate flavor with notes of red fruits.
potomacchocolate.com
Utah-based Ritual Chocolate offers a trio of drinking chocolates highlighting different chocolate regions across the globe. Coming in at 70% chocolate, the Madagascar drinking chocolate is a “gateway chocolate for non-believers,” thanks to the lush citrus notes. The Ecuador drinking chocolate (also 70%) is made from cacao fermented with unique methods that lend an extra-rich chocolate flavor.
Dark chocolate devotees should try the 75% Belize drinking chocolate, which is made from cacao sourced from Mayan farmers in Belize’s Toledo region. Thanks to the area’s unusual heirloom cacao varieties, the resulting chocolate has an interesting balance of fruity, nutty and earthy flavors.
ritualchocolate.com
Portland, Oregon’s Woodblock Chocolate crafts a drinking chocolate made with their 70% chocolate. The signature double-origin blend utilizes cacao from Ecuador, which lends notes of cinnamon, and Peru, which provides caramel and vanilla flavors.
In addition to cow’s milk, Woodblock recommends combining their drinking chocolate with a variety of different liquids, including nut milk, oat milk, coconut water and a combination of coffee and milk.
woodblockchocolate.com
Xocolatl Chocolate, an Atlanta-based chocolate maker, won the 2018 Academy of Chocolate Bronze Award for their single-origin Nicaraguan drinking chocolate. The company’s cacao is grown with sustainable farming practices and is sourced directly from individual farmers, cooperatives and values-driven enterprises.
Originating in the central highlands of Nicaragua, an up-and-coming chocolate-producing region, the cacao has a lightly floral, mild cocoa flavor, with notes of black tea and dried dates.
This article originally appeared on TheChocolateProfessor and was syndicated by MediaFeed.org.
xocolatlchocolate.com
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