Nutrition: A Surprising Substitution

The Center for Nutrition Research at Illinois Institute of Technology released a new study concluding that meals that substitute fresh avocado for refined carbs resulted in a significant reduction in feelings of hunger and an increase in how satisfied study participants felt, making it a very effective weight loss aid.

For too long we have been told fat is the enemy. Unfortunately many have replaced healthy fats with carbohydrates, and often refined carbs, which are now understood to cause weight gain. The researchers found when refined carbs like bread or pasta are replaced with either a half or whole avocado, which is rich in healthy fats and fiber (which slows absorption of fat and extends the feeling of satiety), participants experienced less hunger and more fullness after eating the meals that included avocado.

From the results of the study the researchers also concluded that eating avocados can limit insulin and blood glucose spikes, which could reduce risk for both type 2 diabetes and cardiovascular disease.

Including avocado, if you like it and it agrees with you, in some of your meals and perhaps substituting it for refined carbs, could help you manage blood sugar and lose weight. A win-win in any book.

Do you eat avocado often? How do you include it in your meals?

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About amusico

I am a holistic health coach and independent nutritional consultant. All my coaching plans are based on my 3-D Living program and a big part of that are the Youngevity Products and Supplements I proudly offer! Visit my website at and learn more about the products and my coaching plans!
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15 Responses to Nutrition: A Surprising Substitution

  1. I must admit Ms. Ann. At first I thought “Ooo more nacho chips with avocado and tomato.” Then, I read where refined carbs (i.e. tortilla chips) shot a hole in that hope.Not sure how I’ll try to supplement avocado in my meals, but will talk with the boss about it. I’ll be she knows. Something other than tacos, fajitas, salads, etc. 🙂 God’s blessings ma’am.

    • amusico says:

      Haha I know J.D. unfortunately the avocado has to replace all the chips and tortillas if it is to have those benefits. I’m sure the boss will have some good ideas! (We always do) I put an avocado in my smoothies. Makes them nice and creamy. Bless you J.D.

  2. Karen H. says:

    Yes, and I eat them often. I’m on the second week of detox with Today’s the Day program, and I have to keep oils at a minimum. How much of avocado may I eat during this period? My guess is 1Tbsp of my 2 servings of oils? Thanks, Ann.

  3. Holly Scherer says:

    I go through phases with avocados. They’re kind of a pain to time ripeness wise for meal planning. But we love working them into Mexican meals when possible. I’ve also been trying to eat more nutritious fats instead of oils, so perhaps I can concoct a salad dressing. We’re big fans of EVOO, but it’s kind of empty calories when I could be using nuts or avocados instead. Thanks for getting me thinking!

    • amusico says:

      I definitely hear you Holly. I have found choosing avocados that are firm but not hard and keeping them in the refrigerator rather than on the counter seems to work well. They ripen more slowly so they don’t spoil and even though they feel firm, inside they are nice and creamy.

      • Holly Scherer says:

        Thanks, Ann, I’ll have to give that a try next time. Although, it sounds like finding a unicorn since they’re either rock hard or mush. But you’ve definitely given me a new target. I used to buy rock hard and let them sit. They were never ripe when I needed them.

      • amusico says:

        I had the same issues, Holly. And there are some weeks when they are either rock hard or mushy at the store and I resort to frozen ones which are a great option for smoothies. I keep a bag in the freezer. They’re pricey – but already cubed and the bag is big and lasts forever.

      • Holly Scherer says:

        Smart! Great tip! Have you ever tried freezing yourself?

      • amusico says:

        I haven’t and I was just thinking about doing that this morning. I am sure if I find a good number that are ripe I will be doing that very soon.

      • Holly Scherer says:

        Great minds think alike. Can’t wait to hear the results.

  4. debwilson2 says:

    I enjoy putting avocado in salads, smoothies, and on toast. But like Holly, I too go through phases. Sometimes they are hard when you bring them home and then they turn too soft when I forget about them!

    • amusico says:

      I had the same problem Debbie. As I mentioned to Holly, I finally found that choosing ones that are firm (not hard) with just slight give and keeping them in the refrigerator has definitely worked out better for me. I usually put one in my smoothies so this way they have stayed good until the end of the week.

  5. Pingback: Nutrition: A Surprising Substitution – from 3-D Vitality | News on Natural Remedies, Good Sleep and Good Health

  6. FuzzYdicE says:

    Avocados are wonderful with sea salt!

    Thanks for sharing!

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