January 16, 2014

Half Avocado May Reduce Cravings


avocadoAccording to a study published in the Nutrition Journal, one-half of a fresh avocado with lunch may satisfy hunger in overweight individuals, reducing their need to snack after a meal.

More than 35% of the US population is obese, increasing their risk for diabetes, heart disease, and metabolic syndrome. A study was funded by the Hass Avocado Board touting the benefits of including avocado in your diet.  A whole fresh avocado contains around 250 calories and 23 grams of fat.

Although the fat level of avocado is high, the type of fat is considered a good fat, monounsaturated fat. This type of fat reduces bad cholesterol, reduces stroke risk and heart disease.

The research says the study may suggest that avocados may help regulate blood sugar levels, significantly decrease insulin levels, and help curb cravings. Eating half of a fresh avocado with lunch increases satiety for up to 5 hours..

Participants who ate half of a fresh avocado with lunch reported a 40% decreased desire to eat during the next 3 hours, and a 28% decreased desire to eat 5 hours after, compared with individuals who ate a standard lunch with no avocado.

Although the half avocado added carbohydrates and fat to their meal, it did not increase in blood sugar levels compared with those who ate a standard lunch with no avocado.

“These results further complement our research efforts in weight management and diabetes, as well as our continued work to explore the many benefits that fresh avocados have to offer when consumed in everyday healthy eating plans.”

The research team notes that although their study provides positive results for avocado consumption, further research is needed to determine whether their findings are applicable to the general population.

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