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Control Hunger With a Avocado Snack

By on July 25, 2015

Adding a half of a fresh avocado to lunch helped healthy, overweight people feel fuller and reduced their desire to eat between meals.

Researcher Dr. Joan Sabat of Loma Linda University and colleagues compared the effects of incorporating fresh Hass avocado into a lunch — either by replacing other foods or by simply adding it to the meal — among 26 healthy, overweight adults.

The study, funded by the Hass Avocado Board and published in Nutrition Journal, found study participants who added half of a fresh avocado to their lunch reported a significantly decreased desire to eat — 40 percent over a 3-hour period, and 28 percent over a 5-hour period after the meal, compared to their desire to eat after a standard lunch without avocado.

The researchers reported increased feelings of satisfaction by 26 percent 3 hours following the meal.

Make an easy avocado vegetarian salad that is a meal in itself. The recipe below serves four people and less than 200 calories per serving.


  • 2/3 cup black beans, rinsed and drained
  • 1/2 cup corn, drained
  • 1/2 cup packaged shredded carrots, lightly packed
  • 1/4 cup chopped fresh cilantro leaves
  • 1/2 cup prepared chunky salsa
  • 2 green onions, thinly sliced
  • 10 drops red pepper sauce
  • 2 ripe, Fresh Hass Avocados, cut in half and seeded
  • 4 small bunches of radish or alfalfa sprouts


  1. In a bowl, combine beans, corn, carrots, cilantro, salsa, green onion and red pepper sauce.
  2. Fill each avocado shell with 1/4 of bean mixture.
  3. Garnish with sprouts and serve.

Recipe Tip: Cut a thin lengthwise slice off of the bottom of each avocado half to make the avocados stable on the plates.

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