Benefits of Avocadoes

Bring on the guacamole! Avocados are useful for weight management. A new study finds that eating avocados could be the key to feeling full. A new study in Nutrition Journal has found that overweight people who ate half an avocado with their lunch were more likely to feel full. They were also not tempted to snack more after their meal. The study’s authors say that eating avocados may help with weight management and may even reduce the risk of diseases like Type 2 diabetes.

Dr. Joan Sabaté, chairperson of the Department of Nutrition at Loma Linda University in Loma Linda, California, said that while eating avocados increased participants’ caloric and carbohydrate intake at lunch, it didn’t spike their blood sugar levels. “This leads us to believe that avocados’ potential role in blood sugar management is worth further investigation,” Dr. Sabaté said.

During the study, 26 overweight but otherwise healthy adults ate avocados at lunch by replacing an item they usually ate with half an avocado or by eating half an avocado in addition to their regular meal. Participants who added half an avocado were 40 percent less likely to desire a snack over the subsequent three-hour period and 28 percent less likely to munch up to five hours after the meal.

Those who ate avocados reported about 26 percent higher meal satisfaction up to three hours after they ate. More studies are needed to see if the results can be replicated for the average person. According to www.avocadocentral.com, an avocado includes the following:

368 calories
4.6 grams of protein
19.62 grams of carbohydrate
1166 milligrams of potassium
23.0 milligrams of vitamin C
175 milligrams of beta-sitosterol
0 milligrams of cholesterol

Suggested avocado recipes:

1. AVOCADO EGG SALAD RECIPE

Image Credit: www.sheknows.com

Serves 4-6

Ingredients:

6 hard-boiled eggs, chilled and peeled
1-2 avocados cut into 1/2-inch pieces
5 radishes, finely chopped
1 green onion, finely chopped
1-2 tablespoons low-fat mayonnaise
1 tablespoon parsley, finely chopped
2 tablespoons lemon juice
Zest of half a lemon
1/4 teaspoon salt, to taste
1/8 teaspoon ground black pepper, to taste

Directions:

1. Hard boil six eggs. Once cooled, peel them and separate the yolks from the whites. Dice the whites into small pieces.
2. In a large bowl, combine the egg yolks, avocado and low-fat mayonnaise. Note: If you use two avocados, use one tablespoon of mayo, and if you use one avocado, go with two tablespoons of mayo) and mash everything together with a fork or potato masher until combined and smooth (some people like to leave a few chunks).
3. Mix in the lemon juice, zest, parsley, radishes, green onion and salt and pepper to the mixture. Taste and adjust the seasoning.
4. Gently fold in the diced egg whites and combine.
5. Chill until ready to use. Serve on sandwich bread or on lettuce leaves with your favorite fresh veggies.

2. CHOCOLATE AVOCADO TRUFFLES RECIPE

(Image Credit: www.sheknows.com)

Yields about 20 truffles

Ingredients:

1 ripe Haas avocado
5 ounces dark chocolate (make sure it’s vegan friendly)
2 tablespoons dark brown sugar
1/2 teaspoon vanilla bean paste (or 1/4 teaspoon vanilla extract)
Pinch kosher salt
2-1/2 tablespoons cocoa powder

Directions:

1. Remove the flesh from the inside of the avocado and mash till smooth. You can also do this in a food processor or mixer. You want the mixture very smooth. Set aside.
2. Slowly melt dark chocolate in the microwave. Make sure to stir it every 15 seconds.
3. Once fully melted, add in avocado, dark brown sugar, vanilla bean paste, salt and 1-1/2 tablespoons of the cocoa powder. Stir until smooth and combined.
4. Cover the mixture with plastic wrap and let set in the refrigerator for at least 30 minutes.
5. Once the mixture has firmed up, take a small (2 teaspoons) scoop and scoop out truffles. Quickly smooth into a ball in your hand and roll in remaining cocoa powder. Continue until all the truffles have been rolled.
6. Keep refrigerated for firmer truffles or at room temperature for soft truffles.

Source: sheknows.com

Image Credit: www.ilgiornale.it