Reducing your calorie intake is not just about reducing the portion of the meal.
Reducing meal size will only leave you hungry and craving for more food.
Eventually you will give up the diet. It would be wise to include certain foods that leave you satisfied after a meal.
Avocado is one such food. It is a fruit native to tropical and Mediterranean climate.
Research states that inclusion of Hass avocado (a particular type or cultivar) in lunch brings a feeling of satisfaction and can aid in weight management.
What happened in the study?
In the 3 one day study period that were scheduled a week apart, 26 overweight and moderately obese individuals were asked to consume the meals provided by the researchers. Among the meals a modification was made in the lunch meal as follows:
- Control meal : avocado free
- Avocado inclusive: control meal including an avocado but equal in calories
- Avocado added: avocado added to control meal therefore higher in calorie
Approximately ½ an avocado was included in the lunch meal. Appetite sensations, blood glucose and insulin levels were measured before and after lunch.
What was the outcome?
Whereas a 22% increase in satisfaction and 24% decreased desire to eat was observed with consumption of isocaloric avocado included diet when compared to control diet. Both the treatment diets reduced energy intake at dinner and evening snack.
Inclusion of avocado at meals reduced insulin levels post meal and this could be of importance in case individuals with insulin resistance and suffering from diabetes. Including avocado in their meals could help balance blood glucose levels.
How did this occur?
Avocado is classified as a medium dense food and when included in a meal it increases volume of the diet. This causes a sensation of fullness and reduces energy intake. It is also a rich source of dietary fibre which is said to modulate glucose and insulin levels and to increase satiety.
Avocado also provided an additional 112kcal which could be the reason for increased satisfaction and reduced desire to eat. Also avocados contain a unique sugar (D-manno-heptulose) which doesn’t contribute to energy but can influence blood glucose and support weight management.
What does this mean?
According to the study, including around a half of avocado (around 75 g) in lunch can help reduce energy intake in subsequent meals by curbing hunger and causing satisfaction.
Also this practice is beneficial to insulin resistant individuals, as avocado can influences post meal insulin levels.
You can replace certain portions of your meal with an avocado to have a more satisfied feeling post meal. Apart from curbing your hunger, avocado has a wide range of health benefits which you could make use of.
Eat healthy. Exercise wisely.