Can avocados help maintain a healthy weight?

A recent study from the Center for Nutrition Research at Illinois Institute of Technology as published by Science Daily suggests that, by substituting carbohydrates for avocados, you can curb hunger pangs without the additional calories.

The study looked at the use of avocados as a carbohydrate replacement in some meals as a way of aiding metabolic control in overweight individuals. It found that, “while there is no one size fits all solution”, including avocados in meals not only led to a significant reduction in hunger but also found that an intestinal hormone (PYY) was an important messenger of the physiological response.

Health benefits of chickpea flour

Chickpeas are a cupboard staple in many households, used for homemade hummus, curries and salads, but many people aren’t aware that they can also be turned into chickpea flour, which has a whole host of health benefits.

This article, ‘9 Benefits of Chickpea Flour’, from the Healthline outlines some of the most surprising health reasons for eating chickpea flour. These include:

-          It is rich in vitamins and minerals including folate, iron, magnesium, manganese and copper

-          Chickpeas are rich in antioxidants

-          It contains fewer calories than regular wheat flour, which can help people looking to reduce their calorie intake and lose weight

-          It may also be more filling than wheat flour, where many studies have evaluated the effects of legumes on hunger and regulating the hunger hormone ghrelin

-          It is a low GI food so can positively affect blood sugar levels

-          High in fibre and protein

-          Can be an option for people with gluten sensitivity

The article highlights a number of reasons for people to consider including chickpeas and chickpea flour in their diet as a way of staying healthy.

milk for muscle function

The role of milk in muscle function

Dairy products are thought to have a positive affect on muscle recovery following resistance and endurance exercise and this latest study published by the Journal of the International Society of Sports Nutrition has evaluated this line of thought further.

The paper is a systematic review initially looked at 7708 articles before refining the list to 11 studies after applying its inclusion and exclusion criteria.

The report concluded that, as a source of protein, carbohydrates , calcium and other nutrients, cow’s milk does have a significant effect on performance and recovery of muscle function. However, due to the limited number of studies that ended up being included, more research would need to be carried out in order to adequately determine its full effect.

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Alison Astill-Smith author Alison is Director and Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.