Last updated on Jul 7th, 2020 at 02:25 pm

Go on and add avocados to that salad or omelette – research has found that meals that include fresh avocados help suppress hunger…

Switch those refined carbohydrates for fresh avocados and it will keep you feeling full for longer.

This is according to an Illinois Institute for Technology study.

Researchers evaluated the underlying physiological effects of fresh Hass avocados on hunger, fullness, and how satisfied subjects felt over a six-hour period in 31 overweight and obese adults.

They found that meals including fresh avocados as a substitute for refined carbohydrates significantly suppress appetite and increase meal satisfaction in overweight and obese adults.

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These dietary changes were also shown to limit insulin and blood glucose excursions, further reducing the risk of diabetes and cardiovascular disease by adding healthy fats and fibres to a regular daily diet.

What’s in the ideal “weight loss fridge”? Stock up on: Avocado

Carbs have come under scrutiny

“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,” says Britt Burton-Freeman, Ph.D., director of the Center for Nutrition Research at Illinois Tech.

“There is no ‘one size fits all’ solution when it comes to optimal meal composition for managing appetite. 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 personalised dietary recommendations.”

The research found that meals including avocados 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.

Source: Illinois Institute of Technology via

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