Avocado

The Simple Food Swap That Makes Low-Carb Dieting Easier

In All Health Watch, Diet and Nutrition, Featured Article, Weight Loss by Garry Messick0 Comments

Those of us on a low-carbohydrate diet face one big hurdle…

Cravings.

Giving up bread, pasta, potatoes, and all those other carbs that used to be such a big part of our lives is easier said than done.

But a new study shows that one simple food swap reduces hunger and the intense cravings that come with them. This makes low-carb eating a whole lot easier.

The Center for Nutrition Research at Illinois Institute of Technology conducted the research. Scientists studied 31 overweight and obese subjects.[i]

The participants ate a low-fat control meal largely made up of refined carbohydrates. They later ate meals which swapped avocado for the carbohydrates. The amount of calories in both meals was about the same.

After eating, the subjects reported their level of hunger over a six-hour period. The avocado meals led to reduced hunger. And the subjects said they felt more satisfied. They had lower insulin and blood sugar after eating.

Refined carbohydrates had the opposite effect. They made participants hungry shortly after eating them.[ii]

Dr. Britt Burton-Freeman was on the research team. She said that fats “have been targeted as the main cause of obesity” for years. But now scientists know carbohydrates are the main dietary culprits leading to weight gain.[iii]

Avocados: The Healthy Solution to Food Cravings

If you follow the study and substitute avocados for refined carbohydrates, you’ll feel fuller for longer. You’ll be less apt to suffer cravings and give in to unhealthy snacking.

Here’s a delicious, low calorie avocado recipe to get you started.

Chicken Fajita Salad

Ingredients

  • 1/2 cup lime juice
  • 4 tablespoons olive oil
  • 2 minced garlic cloves
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1 pound boneless, skinless chicken breasts, cut into thin strips
  • 1 medium onion, cut into thin slices
  • 1 medium sweet red pepper, cut into thin strips
  • 1 cup sliced almonds
  • 2 cans (4 ounces each) chopped green chiles
  • 3 cups shredded lettuce
  • 3 medium tomatoes, cut into wedges
  • 1 medium ripe avocado, peeled and sliced

Combine 2 tablespoons of the olive oil, lime juice, garlic, cumin and oregano in a bowl. Pour half in a large bowl or dish. Add chicken and turn to coat. Marinate for at least 30 minutes. Cover and refrigerate the remaining marinade.

Heat the remaining 2 tablespoons olive oil on medium-high in a large skillet. Sauté onion for 2-3 minutes or until tender.

Remove chicken from marinade. Discard marinade. Add chicken to skillet. Stir-fry until meat is no longer pink.

Add the red pepper, chiles, and reserved marinade. Cook for 2 minutes or until heated through. Stir in almonds.

Serve immediately over shredded lettuce. Top with tomatoes and avocado.

Editor’s Note: Learn how you can shed pounds of body fat—without cutting back on the foods you love.

Discover how to unlock your fat-burning potential HERE.

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[i]https://www.mdpi.com/2072-6643/11/5/952

[ii]https://healthyeating.sfgate.com/carbs-make-hungrier-11828.html

[iii]https://www.sciencedaily.com/releases/2019/05/190508134529.htm

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