A new study released by the Illinois Institute of Technology suggests that swapping refined carbohydrates (e.g., white rice, white bread) for fresh avocado in meals can suppress hunger and increase meal satisfaction in overweight people.
The new research, conducted in 31 overweight and obese adults, assessed the physiological effects of including whole and half fresh avocados on hunger, fullness and how satisfied participants felt over a six-hour period.
The research found that meals including avocado not only resulted in a significant reduction in hunger and an increase in how satisfied participants felt, but also found that an intestinal hormone called PYY was an important messenger of the physiological response.
The dietary changes were also shown to limit the rise in insulin and blood glucose which, if sustained long term, could reduce the risk of diabetes and cardiovascular disease.
What’s in avocados?
Avocados contain mainly monounsaturated fat, the same type of fat found in olive oil. A diet high in monounsaturated fat from avocados has been shown to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Monounsaturated fat is also thought to improve insulin sensitivity and reduce inflammation in the body.
Avocados are also an exceptional source of fibre. One avocado has 13.5 grams of fibre – half a day’s worth for women (and one-third of a day’s worth for men). High fibre meals can promote satiety.
Source: Nutrients, March 13, 2019.
All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.