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Avocado could help with weight loss

Kathleen Blanchard's picture
Avocado for losing weight

Research presented at the IUNS 20th International Congress of Nutrition, in Granada, Spain suggests adding an avocado to your meal is a tasty and healthful way to lose weight. Findings show the food can help us feel fuller.

Avocados also control spikes in insulin that can lead to type 2 diabetes, which is good news for anyone looking for simple solutions to manage their health.

Researchers tested the fruit to see how eating avocado at lunchtime or replacing it with another food affected satiety, blood sugar, insulin response and food intake later in the day.

Presenters at the IUNS found the tasty avocado could indeed have a future role for helping control or prevent type 2 diabetes and help with weight control.

Why are avocados so healthy?

Though funding for the study came from The Hass Avocado Board (HAB) who seeks to raise awareness of the benefits of the fruit, there is no doubt eating more fruits and vegetables can help us with weight management and disease prevention.

Avocados contain more than 50 vitamins and minerals in addition to beneficial monounsaturated and polyunsaturated fats.

A one-ounce serving contains just 50-calories 3g of carbohydrate and 2g of fiber.

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Studies are ongoing about the health benefits that come from incorporating avocado into the daily diet, including the fruit's potential for curbing heart disease, boosting brain health and how avocados can help the body absorb other essential nutrients.

There is even more you might not know about avocados too.

One small study showed men who ate avocado with a burger had lower blood vessel inflammation and narrowing hours later. The fruit may help mitigate the ill health effects of eating foods that are considered inflammatory, and in this case, red meat.

Update about avocado weight loss benefits

Another study, published January, 2014 in the Nutrition Journal, also supported by the HAB found eating one half avocado at lunch helped overweight study participants feel fuller, curbing their desire to eat after a meal.

"Satiety is an important factor in weight management, because people who feel satisfied are less likely to snack between meals," said Joan Sabaté, MD, DrPH, Chair of the Department of Nutrition who led the research team at Loma Linda University in a press release. "We also noted that though adding avocados increased participants' calorie and carbohydrate intake at lunch, there was no increase in blood sugar levels beyond what was observed after eating the standard lunch. This leads us to believe that avocados potential role in blood sugar management is worth further investigation."

If you are ready to get started, you can find healthy recipes that include avocado here, or you can just start by adding a slice to your favorite sandwich. Avocado makes a great substitute for mayonnaise that can instantly help you cut calories; help lower your cholesterol and aid weight loss.

"While more studies are needed, this research provides promising clues and a basis for future research to determine avocados' effect on satiety, glucose and blood insulin response,"; said Nikki Ford, Nutrition Director, HAB in a press release."This research will contribute to a deeper knowledge on Hass avocados' potential positive role in weight management and diabetes."

Because avocados are healthy for anyone, try incorporating them into your diet. Take a slice to work today and use it on your sandwich or put it in you salad to see if you feel fuller for longer and eat less in the late afternoon and evening. You may find yourself losing weight and having fewer food cravings. Your next visit to your healthcare provider might even show your cholesterol is lower. The newest study shows eating avocado at lunch might help control blood sugar and curb the desire to eat up to 5 hours after lunch.

Updated January 12, 2014