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Half an avocado with lunch leaves you feeling full for hours

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Overweight people feel more satisfied and reduced their desire to eat following a meal with avocado

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Avocados contain almost 20 vitamins, minerals and phytonutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 6% folate, 8% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene.

Dr. Joan Sabaté, MD, DrPH, Professor of Nutrition and Medicine, Chair of the Department of Nutrition at Loma Lind University and lead researcher for this new study, along with colleagues examined whether adding a Hass avocado or replacing another food for the avocado for lunch will influence post-ingestive satiety, glucose and insulin response, and subsequent energy intake among overweight adults.

This randomized 3x3 single-blind crossover design study included 26 healthy overweight adults, average age 40.8 years and BMI 28.1 (overweight).

All participants consumed a standardized breakfast followed by one of three lunch test meals; control (C), avocado-free; avocado Inclusive (AI); and, avocado added (AA)]. Participants rated five appetite sensations using a visual analog scale (VAS) before lunch and at specific intervals over 5 hours following the start of the test meal. Blood glucose and insulin were measured before lunch and at specific intervals over 3 hours following the start of the test meal.

The results showed participants who added avocado to their meal had significantly reduced their desire to eat by 40% over a three hour span and 28% decreased desire over a five hour span after lunch compared to participants that did not have avocado. Increased feelings of satisfaction after meal increased by 26%.

In their conclusion the team writes” The addition of approximately one half of a Hass avocado at a lunch meal can influence post-ingestive satiety over a subsequent 3 and 5 hour period in overweight adults. A caveat to these findings is that the avocado contained an additional 112 kcal, which may have accounted for the observed increase in satisfaction and decreased desire to eat. Future trials are warranted to evaluate the effects of avocado intake on weight management in adults of varying BMIs and among insulin resistant individuals.”

According to Dr. Sabaté, "Satiety is an important factor in weight management, because people who feel satisfied are less likely to snack between meals.” "We also noted that though adding avocados increased participants' calorie and carbohydrate intake at lunch, there was no increase in blood sugar levels beyond what was observed after eating the standard lunch. This leads us to believe that avocados potential role in blood sugar management is worth further investigation."

Dr. Nikki Ford, PhD, veteran nutritionist and nutrition research specialist and , Director of Nutrition at the Hass Avocado Board commented "These research findings provide support for the emerging benefits of avocados.” "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."

This study is published in Nutrition Journal.

The Hass Avocado Board recently launched a science-based food and wellness education program, called Love One TodayTM. This program encourages consumers to include fresh Hass Avocados in everyday healthy eating plans to help increase fruit and vegetable intake and as a delicious, cholesterol-free, whole food source of naturally good fats.

Hass Avocado can also be viewed on Pinterest and Facebook.

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