Posted on Jan 14, 2016, 6 a.m.
Adding just one-half of a fresh avocado to a lunch can promote feelings of satiety, among healthy but overweight men and women.
Fresh Hass avocados have 3 grams of total carbohydrate, less than 1 gram of natural sugar per one ounce serving (the least amount of sugar per serving than any other fresh fruit) and contribute 8% of the daily value (DV) for fiber. Each serving of nutrient dense fresh avocado is also a source of naturally good fats. Previously, a number of studies have suggested that avocado consumption may reduce a person's risk factors for heart disease and diabetes, while supporting weight management goals. Joan Sabate, from Loma Linda University (California, USA), and colleagues asked 26 healthy but overweight adults to incorporate fresh avocado into a lunch – either by replacing other foods or by simply adding it to the meal. The team found that those subjects who added half of a fresh avocado to their lunch reported a significantly decreased desire to eat by 40% over a three-hour period, and by 20% over a five-hour period after the meal, as compared to their desired CE after a standard lunch without avocado. Additionally, the subject reported increased feelings of satisfaction by 26% over the three hours following the meal. The study authors write that: "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.”
Wien M, Haddad E, Oda K, Sabate J. “A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults.” Nutr J. 2013 Nov 27;12:155.