Is Avocado Keto Friendly? Nutrition Facts, 11 Health Benefits, Recipes

Is avocado good for you if you’re on a keto diet? And, if that’s the case, how many carbohydrates does one avocado have? Here you’ll find all the answers you need plus the potential health benefits and risks and delicious keto avocado recipes.

Avocados are unique in that they are low in carbs but rich in healthy fats. According to scientists, avocado is extremely beneficial for the human body. It contributes to the fight against obesity, ensures the prevention of malignant neoplasms, improves the health of the skin and almost all body systems. With regular use, there is even an increase in life expectancy.

Is Avocado Keto Friendly?

The short answer is: Yes, avocados are very keto-friendly!

Avocado is one of the greatest fruits to eat on a keto diet because of its high-fat content and low net carbohydrates.

How many net carbs are in an avocado?

A 3.5-ounce (100-g) serving of Avocado contains around 1.5 grams of net carbs.

As a result, the carb count of one avocado is so low that you could eat it every day on the keto diet.

Note: It’s important to limit your net carb consumption to 20g – 30g per day to stay in ketosis.

Avocado is a good source of healthy fats because it is a whole food with a variety of nutrients (see below) that will aid you in your keto journey.

It is important to get your fats from Healthy Sources so your body can burn clean fuel while on Ketosis.

Avocado is also minimally processed, meaning it’s free of potentially dangerous components like Non-keto sweeteners, overly refined oils, and food additives.

Is it Possible to Lose Weight on the Keto Diet by Eating Avocado?

Yes, you can eat avocado while on the keto diet to help you lose weight.

Here are some of the properties that make “avocado” a keto-friendly food and a good aid for weight loss:

* Employees at Loma Linda University (USA) found that avocados reduced hunger by 23% within 5 hours of consumption.

* To reduce the calorie content of your next meals, scientists suggest adding approximately 100 grams of avocado to a regular lunch break – this is especially important for people who follow the keto diet to lose weight.

* Everyone knows how important dietary fiber is in the keto diet, so Avocado is high in fiber and low in carbs (compared to other fruits).

* One of the American studies found that regular consumption of the product reduces the risk of developing metabolic syndrome by 50%, contributes to a decrease in waist circumference and a decrease in body mass index.

* Furthermore, incorporating Avocado into your keto diet can help you stick to your macros and lose weight effectively.

How to Eat Avocado on the Keto Diet

To add more avocado to your keto diet, follow these simple steps:

  1. Vegetable sticks with avocado dip – keto-friendly vegetables, of course”
  2. Cook with avocado oil
  3. Add avocados to salads or lettuce wraps
  4. Make an avocado smoothie: replace bananas with avocados in a smoothie for a thickening agent
  5. Eat them for breakfast with bacon and eggs
  6. Eat them when you need a Quick keto snack.
  7. Add avocado into your Keto meal plans to increase your healthy fat intake.

11 health Benefits of Avocado

1. Rich composition

There are different types of avocados, which differ in shape (oval or round), color (from green to black shades) and weight (from 200 grams to 1.5 kilograms).

The energy value of one medium-sized fruit (200 grams) is about 320 calories and contains the following nutrients [*]:

  • Fats – 30 grams;
  • Carbohydrates – 17 grams;
  • Fiber – 14 grams;
  • Proteins – 2.5 grams.

Avocado has a rich vitamin and mineral composition. One medium fruit (200 grams) contains:

Item name Approximate percentage of daily requirement% Daily Value
Vitamin K 52%
Folic acid 40%
Vitamin C 34%
Potassium 28%
Vitamin B5       28%
Vitamin B6      26%
Vitamin E     twenty%

Avocado also contains a small amount of copper, iron, zinc, manganese, phosphorus, magnesium, vitamins (A, B1, B2, B3), carotene, omega-3 fatty acids, lutein, pantothenic and oleic acids.

It’s worth noting that despite their high-calorie content, Avocado contains incredibly healthy fats that are especially useful if you’re on a low-carb or keto diet.

Avocado, as already mentioned, is one of the main natural sources of potassium in the world. Potassium helps to lower blood pressure – one of the leading risk factors for the development of coronary heart disease and myocardial infarction, strokes, and suppression of kidney function.

Oleic acid in the composition of the fruit helps to suppress chronic inflammation and hurts the genes responsible for the development of malignant neoplasms.

Also, the fruit is rich in dietary fiber. Just 1 fruit gives the human body up to 54% of the recommended daily fiber requirement. This substance helps to normalize the intestinal microflora (inhibits the growth of pathogenic forms, stimulates the vital activity of noble bacteria), restores adequate motility along the entire length of the digestive tube and prevents the manifestation of Infectious and Inflammatory Diseases.

2. Improving the health of the heart and blood vessels

Diseases of the cardiovascular system occupy the first positions in terms of mortality in almost all countries of the world. Most of them are due to atherosclerotic lesions of the coronary arteries, as well as the vessels that feed the brain and kidneys.

Avocado can prevent the formation of atherosclerotic plaques and improve the condition of the heart and blood vessels.

Scientists from Mexico have found that avocado lowers the level of total cholesterol and its atherogenic fractions (LDL – by 22%, TAG – by 20%), increases the concentration of “good” cholesterol – lipoproteins with a high specific gravity by 11%.

WHO experts say that regularly adding avocado to the diet reduces the likelihood of developing cardiovascular complications by 24%.

As shown in studies conducted in South Africa, the use of 200 grams of avocado every day, not only improves the lipid profile but also helps reduce blood pressure. Thinning of blood and prevention of thrombus formation is also noted.

3. Improving vision

Not only does Avocado contain beneficial ingredients for keto dieters, but it’s also rich in lutein and zeaxanthin, important phytochemicals that can concentrate in the tissues of the eye and provide powerful antioxidant protection to the eye.

It is these components that prevent damage to the retina under the influence of ultraviolet solar radiation.

Polyunsaturated fatty acids, according to American scientists, reduce the risk of senile macular degeneration and early development of cataracts.

Regular addition of “avocado” to your keto diet has a beneficial effect on the eye condition during prolonged excessive exertion (reading books, working on a personal computer, etc.).

4. Cancer prevention

Avocados are a valuable source of folate. This vitamin prevents malignant degeneration of cells in the colon, stomach, pancreas and cervix.

The action is presumably associated with a decrease in the risk of mutations in DNA and RNA chains during replication. This is the conclusion reached by experts from India.

Several phytochemicals found in avocados selectively inhibit the growth and division of cancer cells, causing them to die. The product is also capable of activating anti-tumor immunity.

5. Osteoporosis prevention

Half of an Avocado provides approximately 25 per cent of the daily recommended intake of Vitamin K.

This nutrient is frequently ignored, even though it is critical for bone health.

When it comes to nutrients crucial for supporting healthy bones, vitamin K is typically overshadowed by calcium and vitamin D. However, consuming a diet rich in vitamin K can help bone health by improving calcium absorption and lowering its excretion through the urine.

6. Osteoporosis treatment

Saponins, which can be found in avocados, soy, and other plant foods, have been linked to a reduction in knee osteoarthritis symptoms, with more research being conducted to assess the long-term effects of isolated extracts.

7. Antimicrobial action

Avocado has a pronounced antibacterial activity. To date, a depressing effect has been proven against Escherichia coli, Staphylococcus aureus, as well as Candida fungi.

Regular consumption of avocado fruit can prevent infectious and inflammatory diseases of the oral cavity, as well as several intestinal infections.

It is important to note that no negative effects of avocados on beneficial microorganisms that live in the lumen of the digestive tract have been identified.

8. Improving the absorption of nutrients

Many valuable nutrients are fat-soluble, meaning fats are essential for their complete absorption. Avocados are known to contain many polyunsaturated fatty acids.

Avocado improves the absorption of vitamins (A, D, E, K), and some antioxidants.

9. Application in cosmetology

Avocados are widely used in industry and medicine for the preparation of cosmetics. Avocado extract and oil improve the condition of the face and body skin: moisturize it, make it more elastic.

The balanced content of vitamins promotes rapid healing of wound surfaces, eliminates flaking and itching of the skin, and promotes quick recovery after sunburn.

Organic acids restore the natural shine of the hair, making it less brittle. It has also been proven that plant-based cosmetics prevent infectious diseases of the skin.

10. Strengthening immunity

Indian scientists claim that avocado improves the functioning of the immune system (activation of antitumor immunity, prevention of the development of autoimmune and allergic diseases).

Also, the product increases the body’s resistance to external infectious agents (viruses, fungi, bacteria, protozoa, etc.).

11. Increased life expectancy

As already mentioned, avocado affects the initial links in the pathogenesis of the most common diseases that cause not only temporary or permanent disability but also death.

These primarily include hypertension, stroke (ischemic and hemorrhagic), ischemic heart disease, myocardial infarction, rheumatoid arthritis; diabetic or hypertensive nephropathy, turning into chronic kidney disease.

A special role is assigned to the prevention of metabolic syndrome – a concept that combines the following pathologies: obesity, type II diabetes mellitus, arterial hypertension, atherosclerosis, gout, etc.

Avocado also reduces the concentration of C-reactive protein – a marker of systemic inflammation, improves the rheological properties of blood, which is extremely important for patients with arrhythmias and heart failure in terms of reducing the risk of thromboembolic complications.

Safety and Contraindications

Avocado is tolerated by the human body when eaten in moderation, whether in a regular diet or on a keto diet.

But avocados can be harmful if eaten in excessive amounts. The development of the following undesirable reactions is possible:

Dyspeptic disorders. They are expressed in the form of pain in the umbilical region, bloating, diarrhea, constipation.

Convulsions. Caused by hyperkalemia, avocados are a rich source of potassium.

Allergic reactions. They manifest themselves with increased individual sensitivity of the organism to various components of the plant. Allergic pathology can manifest itself in different ways: from banal itching to anaphylactic shock.

Before use, it is necessary to take into account the presence of possible contraindications to admission:

Chronic kidney disease (from stage C3a). If the function of the paired organ is insufficient, the concentration of potassium in the blood increases. Taking an avocado against this background can provoke an attack of seizures or cardiac arrest.
The presence of allergic reactions.

The presence of allergic reactions.

Acute (or exacerbation of chronic) diseases of the gastrointestinal tract: gastritis, duodenitis, enterocolitis, gastric ulcer and duodenal ulcer.

How Much and How Can You Eat Avocados Without Harm?

The maximum benefit can be obtained when consumed raw. Some of the nutrients are lost from heat treatment. 

Basic rules of use:

  • after cleaning and dividing into two halves, the bone is removed immediately, since it is poisonous;
  • so that the pulp does not darken it is sprinkled with lemon juice;
  • you need to store an avocado without skin in the refrigerator for no longer than three days.

You should stick to this rate of avocado every day to avoid possible harm:

  • For overweight adults – up to 100g;
  • Losing weight can be consumed up to 150g in combination with low-calorie vegetables;
  • For adults with normal weight – 0.5-1 piece per day;
  • Pregnant women – 1-2 lobules;
  • Children – from 1 teaspoon to 0.5 pieces by the age of three.

So … On a Keto Diet, How Much Avocado Can you Eat?

Avocado is a low-carb and high-fat food for the keto diet, it is okay to eat one Avocado per day. Some people might eat more or less, depending on their daily personal macros, and how much they like eating it.

Avocado has taken its rightful place in the keto diet due to its beneficial properties and nutritional value.

The keto-friendly avocado pulp suits sweet and savory tastes, too.
It’s used also to make cocktails, sauces, side dishes, and a variety of keto-friendly recipes.

Keto-friendly Avocado Recipes

Here’s a selection of keto friendly avocado recipes:

  • Avocado Spinach Dressing
  • Cabbage Fish Taco Bowls with Avocado
  • Arugula Avocado Salmon Egg Rolls
  • Tuna Avocado Boats
  • Keto Avocado Tuna Salad
  • Chicken Avocado Cucumber Nori Rolls
  • Mexican Shrimp Avocado Cauliflower Rice Bowl
  • Scrambled Egg Chicken Avocado Breakfast Bowl
  • Avocado Bun Burger
  • Salmon Egg Avocado Salad
  • LCHF Avocado Egg Bowls
  • Salmon Stuffed Avocado
  • Shrimp Stacks
  • Refreshing Smoked Salmon with Keto Avocado Toast
  • Keto Avocado Fries with Dipping Sauce

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