A recent study published in Nutrition Journal examined if consuming 1/2 an avocado either with lunch meals or post lunch meals would influence satiety and post-prandial rise in blood glucose levels. This randomized, single-blind cross-over study included 26 healthy but overweight adults between the ages of 40-51 years. Since avocados are about 70% water, they make an excellent addition to meals in terms of increasing meal volume as well as fiber intake. Both fiber and medium energy dense foods are thought to increase post meal satiety. Study participants received treatments one the same day of the week with a one week washout period in between. Results showed that the avocado addition to meals increased satiety by 26% with a 40% decrease in a desire to eat over a 3-5 hour post lunch period. In addition, blood sugar levels were significantly decreased over a 3 hour postprandial period. Although a longer study with more participants should be done for more conclusive results, this study shows a great benefit of incorporating avocado post meals as a simple dietary intervention. What are your favorite avocado recipes?
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