Adding fresh avocado to your meals instead of refined carbohydrates can increase meal satisfaction and suppress hunger in people that are overweight or obese, according to a new study.
The rates of obesity continue to rise across the globe. However, the study, conducted by the Center for Nutrition Research at Illinois Institute of Technology, suggests this simple dietary change can have a huge impact on our health. For one, it can help metabolic control, as well as manage hunger.
For the study, the team examined the physiological effects of including whole and half fresh Hass avocados in meals. They wanted to know how participants felt after consuming this product over a period of six hours. 20 obese adults were part of the clinical trial. The results also showed adding avocados to one's diet helps to limit insulin and blood glucose excursions, as well as reduce the risk of heart disease and diabetes. This is because participants were getting a good amount of healthy fats and fibres from the avocado.
"For years, fats have been targeted as the main cause of obesity, and now carbohydrates have come under scrutiny for their role in appetite regulation and weight control," Britt Burton-Freeman, Ph.D., director of the Center for Nutrition Research at Illinois Tech, told a new portal. Adding, "There is no 'one size fits all' solution when it comes to optimal meal composition for managing appetite."
Burton-Freeman further noted: "However, understanding the relationship between food chemistry and its physiological effects in different populations can reveal opportunities for addressing appetite control and reducing rates of obesity, putting us a step closer to personalized dietary recommendations." The study's findings were originally published in the journal Nutrients.
Previous research has also found eating one avocado a day can help improve memory and problem-solving skills. "The study suggests that the monounsaturated fats, fibre, lutein and other bioactives make avocados particularly effective at enriching neural lutein levels, which may provide benefits for not only eye health, but for brain health," study author Elizabeth Johnson, from Tufts University, told a news portal. The findings of this study were originally published in the journal Nutrients.
A medium avocado contains approximately 80 calories and is a rich source of vitamins and minerals that our bodies require to maintain good health. It also contains healthy fat that is beneficial for the heart. "Avocados are truly one of nature’s little miracle foods and I encourage you to enjoy them several times a week," New York Times best-selling author Frank Lipman, MD, told a news portal. Best of all you can consume it in various ways. You can add it to your smooth, make guacamole with it or add it to your salad for lunch.