Avocado
Avocados are a fabulous source of healthy monounsaturated fats that are essential for good health, including healthy cardiovascular function. Fats also have a positive effect on appetite and satiety. When fats enter the stomach, they stimulate the release of a hormone called cholecystokinin, which suppresses appetite and delays stomach emptying. This is one of the reasons why consuming avocados with a meal will help you feel full for longer. Avocados contain beneficial oleic fatty acids which have been found to reduce hunger and food intake. Avocados also provide plenty of dietary fibre that further increases the satiating effect of this delicious fruit.
A study published in Nutrition Journal found that overweight adults who added half an avocado to their lunch had an increase in satisfaction and decreased desire to eat. A single 100g serving of avocado provides 15g of healthy fats, 7g of fibre and 2g of protein. Avocados also deliver a good dose of vitamin E, beta-carotene, magnesium, folate, potassium and B vitamins, which support healthy brain function, immunity and nervous system function.
Avocados are the main ingredient in guacamole, which is delicious served with homemade oven-baked tortilla chips or wholegrain crackers, or added to burrito bowls, wraps and burgers. Avocado adds extra flavour and goodness to salads, pesto and creamy salad dressings. It is the perfect toast topping served with eggs, baked beans or tomatoes, and works beautifully in creamy vegan desserts and green smoothies. Or simply grab a spoon and enjoy.
Full-fat yoghurt
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