WHY THE KETO TUNA SALAD?
For one to understand what Is the best Tuna Salad for quick Keto snacks, it is important for one to understand the ingredients of the Tuna Salad with the presence of Avocado, and how made whether one is living The Ketogenic Diet For Healthy Longevity or otherwise.
This is because the ordinary Tuna Salad including its normal accessory items does not provide the standard Keto high fat ratio needed.
OBEYING THE THREE KETOGENIC RULES
As pointed out in both The Best Keto Diet Plan For Beginners as well as The Ketogenic Diet For Healthy Longevity, posts there are three essential rules one must follow to easily stay on the Keto lifestyle.
The three main rules for the Ketogenic Diet are:
1. “Never Go Hungry”,
2. “Do Not Eat If Not Hungry”, and
3. “Always have a few Ketogenic friendly foods readily available”, for if and when one gets hungry.
This Tuna recipe strongly addresses the third rule in that it is important to have a great snack available that is very low Carb and which will quench a hunger incident while at the same time being very healthy.
Thus, having this Tuna Salad readily available is very important because one will not go to an unhealthy non Ketogenic food just because one is hungry and does not have a Ketogenic friendly food or snack readily available.
TUNA’S KEY BENEFITS
The health and longevity benefits of Tuna are huge.
Some Of The Many Tuna Health Benefits Are:
- Supports the Ketogenic Diet
- Low Carbohydrate
- Helps with obesity
- Supports Type-2 Diabetes regime
- Improves the Immune System
- Prevents Risk Of Cancer
- Is Heart Friendly
- Lowers Blood Pressure
- Strengthens Bones
- Improves Skin Health
- Increases Energy
AVOCADO’S KEY BENEFITS
The Avocado fruit, which is a key part of the Tuna Salad fits beautifully into the Ketogenic Diet because, unlike most other fruits which are mostly carbohydrate, the Avocado is loaded with mostly very healthy fats.
Its healthy fats are known to provide extreme health benefits.
All the Avocado amazing benefits combine with 160 calories, 2 grams of protein and 15 grams of healthy fats.
Furthermore, it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 “net” carbs, making this a very low carb friendly plant food.
Some of the many Avocado NUTRIENT benefits are:
- Vitamin K
- Vitamin C
- Vitamin B5
- Vitamin B6
- Vitamin E
- Vitamin A
- Vitamin B1
- Vitamin B2
- Vitamin B3
Some Of The Many Avocado Health Benefits Are:
- HEART HEALTH
The Avocado is a high-fat food.
In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
The majority of the fat in Avocado is Oleic Acid, which is a heart-healthy monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.
Heart Attack is the largest cause of natural death in the U.S., causing about 325,000 adult deaths in the U.S. each year.
The fats in Avocado are also rather resistant to heat-induced oxidation, making Avocado oil a healthy and safe choice for cooking.
The Avocado has been shown to Increase one’s HDL (the “good” cholesterol) by up to 11%, while lowering the bad cholesterol and triglyceride levels.
Its lowering of the cholesterol and triglycerides indicates improving health of one’s cardiovascular system, as these are not needed by one’s body to fight off Inflammation.
- STROKE PREVENTION
Every 40 seconds someone has a stroke in the US.
In addition to being the fifth leading cause of death in the United States, strokes are a major cause of adult disability.
Full of monounsaturated fats, Avocados help to break apart the plaque in the arteries that cause a stroke.
By incorporating “healthy fats” into one’s diet, one is able to lower the “bad” LDL cholesterol levels.
- CANCER PREVENTION
The Oleic acid which the Avocado provides, has been associated with reduced Inflammation and has been shown to have beneficial effects on genes linked to cancer.
Evidence has shown that Avocado may be beneficial in cancer treatment and prevention.
Test-tube studies suggest that it may help reduce the side effects of chemotherapy in human lymphocytes.
The avocado extract has also been shown to inhibit the growth of prostate cancer cells in a laboratory.
- GUT HEALTH
The Avocado offers a large amount of fiber, most of which is exceedingly healthy for one and one’s gut.
The Avocado’s insoluble fiber is very high compared to most other foods.
A distinction is often made between soluble and insoluble fiber.
Soluble fiber is known for feeding the friendly gut bacteria in one’s intestine, which are very important for optimal body function.
About 25% of the fiber in Avocado is soluble, while 75% is insoluble.
It’s indigestible/insoluble plant matter contributes to weight loss, reduces blood sugar spikes and is strongly linked to a lower risk of many diseases.
- OBESITY PROTECTION
The Avocado is Ketogenic and weight loss friendly.
It has been shown that one eating Avocado with a meal felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours, compared to people who did not consume this fruit.
The Avocado may aid weight loss by keeping one full longer thus eating fewer calories.
Additionally, the Avocado is high in fiber and low in carbs, which may promote weight loss.
- DIABETES PROTECTION
The Avocado’s ability to reduce blood sugar spikes indicates its ability to ward off Diabetes developing and/or its ability to help control Diabetes if present.
- ARTHRITIS PROTECTION
The Avocado significantly reduces the symptoms of osteoarthritis.
Avocados are also high in antioxidants.
This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health.
These nutrients also lower one’s risk of macular degeneration and cataracts.
- ABSORPTION OF NUTRIENTS
Many nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized.
The important vitamins A, D, E and K are fat-soluble, along with antioxidants like carotenoids.
Studies have shown that adding Avocado or Avocado Oil to either salad or salsa can increase antioxidant absorption up to 15-fold.
Thus, the Avocado is highly nutritious and it can also dramatically increase the nutrient value of other plant foods that one is consuming.
Increased absorption provides a reason that the Avocado should always be included as a healthy fat source when one eats veggies
Thus, Studies have shown that eating Avocado or Avocado oil with vegetables can dramatically increase the number of antioxidants you take in.
- GENERAL HEALTH
Studies as to the dietary habits and health of people who eat Avocados have been conducted.
On study of 17,567 participants in the NHANES survey in the US. for heart disease and diabetes found that people who ate Avocados had a much higher nutrient intake and a lower risk of metabolic syndrome.
Further, Avocado consumers were found to be much healthier than people who didn’t eat this fruit.
For more detailed information on the avocado please visit What Are The Wonderful Avocado Health Facts?
THE ADVANTAGE OF ENJOYING THIS AVOCADO TUNA SALAD
Tuna in combination with Avocado is well known as one of the best sources of cardiovascular and overall health due to the Omega 3 essential fatty acids it delivers.
With each bite, which is very satisfying, one is enjoying a very healthy salad.
PRODUCTION OF THE BEST KETO TUNA SALAD
1. Rocket Science Hardware Needed
- Chopping board
- One good chopping knife
- Two mixing bowls
- One mixing/combining spoon
- Serving plates and spoons/forks
2. Essential Ingredients for
- 2 5 oz canned Tuna packed in water or oil
- 2 ripe large Avocados, important that must be ripe and creamy soft and ripe so it can mash easily and replace the mayo.
- 1 cup cucumber chopped
- 1/2 cup minced celery
- 1/2 cup minced red or green onion
- 4 Tbsp chopped fresh cilantro or parsley
- 2 Tbsp olive oil
- 2 Tbsp lemon juice
- 1 teaspoon kosher salt
- Freshly ground black pepper
- 2 hard boiled eggs
- 1/2 medium tomato
- 1/2 cup of olives
The following ingredients need to be placed on the Chopping board and chopped:
- parsley or cilantro
- Avocado (do not over chop)
- bell pepper
- hard boiled eggs
B. Preparing the Tuna
The can of Tuna as much as possible
The Tuna should then be placed on a paper towel for a few seconds to get the rest of the liquid out.
The more liquid you remove the better.
After draining the Tuna, combine it in a large bowl with chopped Avocado and other add-ins and mix with mixing spoon until the Avocado is fully mixed through and just partly mashed.
The proper way to store the finished Tuna Salad is to store refrigerated.
However, it is important to store it covered with plastic wrap such that it will not dry out and the Avocado will not brown.
Maximum store time should be no more than 24 hours.
Enjoy and snack on this great Tuna Salad with the peace of mind that one has not destroyed one’s state of Ketosis and health.
.And, one will have the knowledge that this salad is a very healthy snack.
This Keto Tuna salad is excellent for serving four Cavewomen and/or Cavemen.
WHAT HAS ONE SACRIFICED?
In a word, “nothing” is sacrificed!
Because harmful high carbohydrate meals are notorious for causing a huge Insulin Response, one is NOT subjected to this bad effect.
An Insulin Response will ensure that one’s belly fat enjoys and eats a non-Keto ordinary meal.
Due to the power of the hormone Insulin, one’s belly will steal one’s high carb ordinary Tuna Salad as explained in “How to Amazingly Lose Belly Fat With No Hunger”.
Insulin is why fat people get hungry even though they have a belly full of calories that they cannot use for energy.
Insulin drives fat into the body and prevents the body from releasing it for one’s energy supply.
Further, this is why ordinary dips are equated with gaining weight and causing a fat belly increase.
BEAUTY OF THIS TUNA SALAD
The beauty of this Caveman Keto recipe for the best Tuna Salad is twofold:
Firstly, it allows one to enjoy the pleasure of eating while obtaining the health benefits of its contents.
And secondly, it demonstrates that sacrifices made by one on The Best Keto Plan Diet for Beginners are not necessary, as they can be offset by equally pleasurable healthy products such as this Tuna Salad dip recipe..
This is not Medical Advice. Nothing herein this article should be considered or used as any personal medical advice, and one should always consult with one’s personal Doctor before making any changes in one’s diet, routine or following any information given, suggested or provided herein. No statements provided herein are FDA approved.
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Also, what additional topics or subjects would you like to have covered in a future post?
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