An Avocado

A fresh avocado in a meal increase satisfaction and significantly suppresses hunger in obese adults, a new study reveals.

The research released by the Center for Nutrition Research at Illinois Institute of Technology assessed the underlying physiological effects of including whole and half fresh avocados on hunger, fullness, and how satisfied subjects felt over a six-hour period.

The study published in the peer-reviewed journal Nutrients, evaluated these effects in 31 overweight and obese participants in a randomized three-arm crossover clinical trial.

These dietary changes were also shown to limit insulin and blood glucose excursions, further reducing the risk of diabetes and cardiovascular disease by adding healthy fats and fibers into a regular daily diet.

According to the Director of the Center for Nutrition Research at Illinois Tech Britt Burton-Free-Man, fats have been targeted as the main cause of obesity. Recently, carbohydrates have come under scrutiny for their role in appetite regulation and weight control.

{ Read: Kenyan avocados cleared to enter expansive Chinese market }

“There is no ‘one size fits all’ solution when it comes to optimal meal composition for managing appetite. However, understanding the relationship between food chemistry and its physiological effects in different populations can reveal opportunities for addressing appetite control and reducing rates of obesity, putting us a step closer to personalized dietary recommendations,” he said.

It further revealed an avocado should be substituted  for re-fined carbohydrate such as soda, white rice, white bread among others.

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