Half of an Avocado with Lunch Can Curb Snacking

Eating one-half an avocado with lunch can help reduce the desire to snack by up to 40%, according to a new study.

Researchers identified 17,567 individuals ≥ 19 years of age from the National Health and Nutrition Examination Survey (NHANES) 2001-2008 of which 2%, or 347, were avocado consumers.

The mean intake was 70.1 ± 5.4 g/d or one-half a medium-sized avocado (114 calories, of which 95 calories came from fat).

The group who ate avocado were 26% more satisfied with their lunch compared to the those who did not eat avocado with their lunch. In addition the avocado eaters reported higher intake of fruits and vegetables, and lower intake of added sugars, in their overall diet.

There were no significant differences for the intake of total grains, whole grains, dairy, meat and beans, and discretionary fats between the two groups.

The group who ate avocadoes also reported a significantly lower carbohydrate intake. Avocado consumers had lower body weight, BMI, and smaller waist circumferences. HDL-C was significantly higher in avocado consumers compared to non-consumers.

The odds ratio for metabolic syndrome was 50% lower in those who ate avocadoes compared to those who did not (95% confidence interval: 0.34, 0.72). Participants who ate an avocado with lunch had a 40% decreased desire to eat 3 hours after their lunch and 28% decreased desire to eat 5 hours later.

“Dietitians can recommend consumption of avocados as part of a healthful diet that focuses on increased fruit and vegetable intake.

Avocados can be incorporated into the diets of most adults, and may be of additional benefit to those who have increased risk for metabolic disease risk factors,” the study authors conclude.

The study, supported by the Hass Avocado Board, looks at only a small number of avocado consumers, so further research is needed to see if the results are applicable to the general population.

Reference:

Fulgoni V, Dreher M, Davenport A.Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008. Nutrition Journal. 2013;12:1. doi:10.1186/1475-2891-12-1