When it comes to eating, most of us have one main goal (aside from making it delicious, of course): feeling satisfied. To achieve this, it is important that you incorporate the three main nutritional groups (fats, carbohydrates and proteins), in order to increase satisfaction, control digestion, keep blood sugar spikes balanced and control hunger hormones.
Although there is no one combination that is right for everyone, a new study, published in the journal Nutrients, suggests that adding more avocado to your diet might be a simple solution for some.
Why avocado and not another food?
The study claims that meals that include fresh avocado as a substitute for refined carbohydrates can significantly suppress appetite and increase satisfaction for meals without adding or subtracting calories.
The scientists chose to test avocados because they are the only fruit that contains fat and fiber, and both are known to decrease hunger. A medium avocado contains 13 grams of monounsaturated fat and 3 grams of fiber, almost nothing!
To test the satiating effect of an avocado while reducing carbohydrates in a meal, the researchers chose a group of 31 adults, average age 38 and with an average body mass index of 29. They had to choose one of the three sandwich varieties offered to them: a whole bun with butter or cream cheese and topped with lettuce (76% carbs, 14% fat, and 12% protein); a smaller bun with half an avocado and butter (51% carbs, 40% fat, and 12% protein); Y a much lighter bun, with much less butter and a whole avocado (50% carbs, 43% fat, and 10% protein). All of the breakfasts had roughly the same number of calories: about 630.
Six hours after eating, the researchers tested satiety, hunger, satisfaction, energy levels, and drew blood to measure insulin, blood sugar, and other hormone levels related to hunger and appetite.
How does avocado influence our body?
Scientists found that foods containing avocado seemed stimulate gut hormone YY, which regulates appetite, reduced hunger and increased satisfaction in participants after eating.
Furthermore, those who ate avocado they also had less insulin and blood sugar spikes. Insulin iAUC (a measure of increases in blood sugar) was 31% lower in those who introduced avocado to all their meals, compared to volunteers who ate a sandwich without it.