Who doesn't love to add a perfectly ripe avocado to their meal? Whether it’s sliced avocado in a sandwich, mashed avocado on toast or diced avocado in a salad, there’s no denying that this nutrient-rich food livens up any meal by adding flavor and texture. But can adding avocado to a meal help with weight loss? Will it contribute to satiety? What about controlling insulin release and regulating blood sugar?
Oftentimes, we are told to limit avocado intake because it’s high in calories and fat. However, the tables have turned on the most important ingredient in guacamole! Avocado is more than just a fancy fad; it’s now seen as a wellness game-changer.
According to clinical research on overweight adults published in the Nutrition Journal, there are plenty of reasons why we should all be slicing up some green goodness and adding it to our daily diets.
This particular study was a randomized crossover study that included 26 healthy, overweight adults. Subjects in this study claimed that they felt more satiated after consuming lunch with one half of an avocado added to it compared to a lunch without avocado. The addition of avocado added to the total calorie content of the meal, yet the blood sugar levels and insulin response were both lower after the avocado lunch than they were after the non-avocado lunch.
The study was funded by the Hass Avocado Board, but it’s an interesting springboard to further investigation on the role of avocado on human health risks such as metabolic syndrome, insulin levels, blood sugar control and weight management. The findings of this study lead to many interesting questions about the influence of avocado on myriad of health risk factors. The study also sparks interest in a food-first approach to weight management, insulin control and a host of other weight-related health issues.
While we keep our eyes and ears open for future research on this topic, we can still appreciate the taste, texture and nutrients of avocados. Add half an avocado to your green smoothie to enjoy all the health benefits avocados have to offer!
Recipe: Creamy Green Strawberry Dream Serving in this recipe:1
- Calories: 236.6
- Total Fat: 3.6 g 5.5%
- Saturated Fat: 0.4 g 1.9%
- Cholesterol: 0 mg 0%
- Sodium: 358.7 mg 14.9%
- Total Carbs: 45.7 g 15.2%
- Dietary Fiber: 9.9 g 39.4%
- Sugar: 22.1 g
- Protein: 8.1 g 16.2%
- Vitamin A: 481.9% Vitamin C: 244.1%
- Calcium: 68.5% Iron: 26.1%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.