Replace Carbs with Avocados

Lowering glucose and suppressing hunger

Avocados with tuna

Avocados with tuna

Here’s some delicious news.

Overweight people should eat avocados.

A new study released by the Center for Nutrition Research at Illinois Institute of Technology suggests that meals that include fresh avocado as a substitute for refined carbohydrates can significantly suppress hunger and increase meal satisfaction in overweight and obese adults.

Researchers, writing in the journal Nutrients, evaluated the effects of avocados on 31 overweight and obese adults in a randomized clinical trial. The changes were shown to limit insulin and blood glucose imbalances, further reducing the risk of diabetes and cardiovascular disease by adding healthy fats and fibers into a regular daily diet.

Read: Mango Avocado Hand Rolls Recipe

“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, PhD, director of the Center for Nutrition Research at Illinois Tech, says. “There is no ‘one size fits all’ solution when it comes to… managing appetite.”

“Replacing carbohydrates in a high-carbohydrate meal with avocado-derived fat-fiber combination increased feelings of satiety,” they note.

References Lanjun Zhu, Yancui Huang, Indika Edirisinghe, Eunyoung Park, Britt Burton-Freeman. Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial. Nutrients, 2019; 11 (5): 952 DOI: 10.3390/nu11050952
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