Avocado lovers rejoice! Replacing fresh avocado for refined carbs appears to be a delicious way to reduce hunger, boost fullness and improve blood glucose and insulin levels.

For this study researchers had 31 overweight study subjects consume one of three test meals on three separate occasions. All of the test meals contained the same number of calories but differed as follows. Test meal 1 was high in carbs, low in fat, and moderate in fiber (76% carbs, 14% fat, 5 grams of fiber). Test meal 2 replaced half an avocado, a food high in healthy fats and fiber, for carbs (51% fat, 40% fat, 8.6 grams of fiber). Test meal 3 replaced a whole avocado for carbs (50% carbs, 43% fat, and 13.1 grams of fiber).

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After consuming each of the test meals, the study subjects rated their hunger and fullness levels, in addition to having their appetite regulation hormone levels tested. The results? Despite the fact that all three meals contained the same number of calories, study subjects reported less hunger and greater feelings of fullness after the meals with avocado.

What’s more, levels of the satiety hormone PYY, often referred to as the “meal termination” hormone, were significantly higher after the avocado meals. As a final bonus, blood glucose and insulin levels were lower after the meals containing the fresh avocado.

This study is a fabulous illustration of the reality that a calorie is not a calorie. Meaning the body’s hormonal and metabolic responses to the types of calories consumed can vary widely. This is why counting calories is largely a futile effort, and why we recommend replacing refined carbs with healthy fats as a delicious way to boost your health and improve your weight control. (Nutrients, 2019; 11 (5): 952 DOI: 10.3390/nu11050952)