Subject: Fresh Avocados Keep You Fruit-Full

Fresh Avocados Love One Today® | Mix, Mash and Love One Today®
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Fresh Avocados Keep You Fruit-Full
Fresh vegetable, fruit, and avocado wrap with a side of carrots.
Fresh Avocados Keep You Fruit-Full
Fewer than 10% of American adults are getting the recommended amount of fiber they need in a day1, which ranges from 22 grams to 34 grams per day based on calorie needs2. Additionally, it is commonly known that Americans' fruit and vegetable consumption is well below the daily recommended intake. By recommending fresh avocados, you can help solve two problems with one delicious food. Fresh avocados are a good source of fiber, providing 3 grams per serving (one-third of the medium fruit) and are virtually the only fresh fruit that contribute naturally good, unsaturated fats to the diet.
Diets rich in healthy foods containing fiber, such as some fruits and vegetables, may reduce the risk of heart disease, obesity and type 2 diabetes. Moreover, dietary fiber adds bulk to the diet and can help you feel fuller faster, which can increase satiety and help manage weight. Fresh avocados are a healthy and satisfying fresh fruit option to help boost fiber intake.
Check out for delicious fresh avocado inspiration that will add fiber and fruit to your clients' plates.
Hands holding a fresh-picked avocado.
Research in Review: Findings from an Avocado-Inclusive Lunch
A study funded by the Hass Avocado Board and published in Nutrition Journal evaluated whether incorporating one half of a Hass avocado into a lunch meal could influence post-ingestive satiety, glucose and insulin response, and subsequent energy intake among overweight adults.
Details: Following a standardized breakfast meal, 26 participants ate three different lunch meals followed by a buffet dinner meal for a total of three days. Lunch meals were either one without avocado (NA), one that replaced salad dressing with half of a fresh avocado (RA) or one that added half of a fresh avocado (AA).
Findings: When half an avocado was added to the lunch meal (AA) compared to the NA meal, the desire to eat over a three-hour period was reduced by 40% and participants’ feelings of satisfaction increased by 26% (compared to NA meal). Additionally, the rise in insulin spikes 30 minutes following the meal were significantly weakened for both the RA and AA meals.
The results provide promising clues and a basis for future research to determine avocados' effect on satiety and glucose and insulin response in larger populations.
Click here for a scientific summary of the research.
Half of an avocado filled with tuna.
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1. Scientific Report of the 2015 Dietary Guidelines Advisory Committee. Appendix E-2.1.
2. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015-2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Table A7-1.