NutritionRecipes

Hunger Nixing Trick: Replace Refined Carbs with Avocado

Avocados may be one solution to manage hunger and aid in metabolic control, according to findings from the Center for Nutrition at Illinois Institute of Technology. In a crossover clinical trial with 31 adults classified as overweight/obese, researchers compared participants’ hunger levels after eating a low-fat, high-carbohydrate “control” meal with those after a meal in which some of the carbohydrate content was replaced with either a half or whole avocado. Hormones associated with satiety/appetite were measured for 6 hours post-consumption, with encouraging results in insulin and blood glucose levels (Nutrients, 2019; 11 [5], 952).

Further, the study subjects reported feeling fuller and more satisfied after eating the avocado-enhanced meals. “Fats and some fibers slow gastric emptying, delay nutrient absorption, modulate glucose and insulin responses, and alter gut hormones involved in satiety,” noted Zhu et al. in the article. “Avocados are a unique fruit that contains both fats and dietary fibers. One medium size, fresh Hass avocado (~136 [grams]) is about 72% water and contains ~13.3 g monounsaturated fats, 10 g fiber, and a variety of carotenoids and other bioactive components.”

While previous studies had reported similar benefits from adding avocado to a meal, this one looked at using it as a replacement for carbohydrates, thereby keeping the meal’s overall calorie count in check.

Cookbook: 3 Easy Avocado Ideas for Autumn

Autumn Avocado Toast

This recipe from How Sweet Eats gives a seasonal spin to a familiar favorite. The website’s creator and cookbook author Jessica Merchant adds crumbled Gorgonzola, sliced pears and chopped walnuts to smashed avocado, seasoned with a bit of honey and cinnamon, among other things. See the full recipe here.

Basil Avocado Creamy Dressing

From this columnist’s kitchen, here is a versatile and easy recipe that can be used on pasta or salads or served as an appetizer dip. To make it, mash or blend together 2 generous cups avocado, 1/2 cup fresh basil, 1 tablespoon lemon juice, 1∕8 teaspoon chili powder, and salt and pepper to taste.

Mexicali Egg on an Avocado “Bun”

According to Love One Today, fresh avocados make a great substitute for bread or a roll with just about any sandwich filling tucked inside—including a cooked egg and salsa combo, as shown above. Check out the full recipe and other creative avocado ideas on their website.

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The Author

Alexandra Williams

Alexandra Williams

Alexandra Williams, MA, works in the Exercise Science and Sport Studies Department at UC Santa Barbara with a lot of students who need to improve their nutritional intake.

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