Yes, one avocado has only 2 net carbohydrates and is loaded with 15 grams of healthy monounsaturated fats. There are many keto benefits to avocados.
They are high in fiber, loaded with vitamins and minerals, and have approximately 700 milligrams of potassium, which can prevent muscle cramps.
The avocado is keto friendly
If I had to recommend one food item for the Ketogenic diet, I would recommend the Avocado. It would have to be considered one of the healthiest superfoods on planet earth. Fruits are generally not advised on the Ketogenic diet, but avocados are the exception.
Yes, the avocado is a fruit. It doesn’t have much protein, so it’s not a complete food source, but when supplemented with a protein source like cheese, nuts, eggs or meat, it adds a powerful dose of healthy fats and nutrition to your diet.
The avocado should be on everyone’s keto diet grocery list. It’s featured prominently in practically every Keto Diet Beginner’s Guide that I have seen on the internet. I think it’s safe to say that the avocado is THE #1 keto food staple.
It’s also ideal for those first starting out on keto because it’s high in potassium and can help prevent the keto flu.
So what makes the keto avocado so healthy?
Avocados contain more potassium than a banana. According to the USDA, 9 out of 10 Americans, (290 million people) aren’t getting enough potassium each day.
Most people are low on potassium, especially females. Less than one percent of adult females are reaching their recommended daily goal of 4,700 milligrams of daily potassium.
There are only 422 milligrams of potassium in the average banana, but a whopping 708 milligrams in just one cup of sliced avocados!
Bananas are not as healthy as what most people think. They are loaded with fructose sugar which can lead to the conversion of sugar into fat (lipogenesis) and contribute to fatty liver disease.
One of the best ways to reduce the risk of developing fatty liver disease is to replace high sugar/fructose foods with foods that contain healthy fats like avocados.
The average banana contains 27 grams of carbohydrates with 14 grams of fructose sugar with only 3 grams of fiber. Compared to the avocado that contains 2 grams of protein and 15 grams of healthy fats.
The avocado contains 9 grams of carbs, but 7 of those are fiber, so it only has 2 “net” carbs.
The nutritional content of an avocado is:
- Vitamin C
- Vitamin B5
- Vitamin E
- Vitamin B6
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
What really makes the avocado special is the fat it contains.
One of the primary benefits of the avocado on keto is that it contains heart-healthy monounsaturated fatty acid (alpha-linolenic acid). In fact, 77% of the calories in an avocado are from fat, making it one of the fattiest plant foods in existence.
Avocados are the perfect food for ketone production because it supplies the body with plenty fat to use as energy. Also, most of the fat in avocado is oleic acid.
Monounsaturated fatty acid is the major component of olive oil and it is responsible for some of its health benefits. Oleic acid has been shown to reduce inflammation and raise good cholesterol (HDL).
One cup of avocado contains approximately 13.6 grams of oleic acid.
This study shows that increasing HDL is associated with a substantial coronary heart disease risk reduction of 2% in men and 3% in women.
Additionally, avocados consist of approximately 12 percent polyunsaturated fat with 2.51 grams (per cup) of linoleic acid. This novel study suggests a benefit of linoleic acid for diabetes, LDL cholesterol, and total cholesterol.
Avocados can help you stick with your keto diet
Another benefit of avocados is they can make you feel full so your hunger is diminish. Yet another study found on PubMed demonstrates that eating the keto friendly avocado can influence satiety over a subsequent 3 and 5 hour period in overweight adults.
Avocado oil is also the best oil to cook with.
An additional benefit of the avocado on keto is that Avocado oil has a very high smoke point (520 degrees). It doesn’t oxidize as easily as most oils. So you can use avocado oil to sear your keto friendly ribeye steak and it won’t smoke up your house as much as other oils.
Lazy keto is eating too many of the unhealthy, oxidized types of fats.
So eat your avocados, they are delicious and versatile. Cut up some slices, sprinkle some salt on them and use them as a side with meat or eggs.
You can also mix them in with your deviled eggs and make delicious avocado deviled eggs. Also, be on the lookout for avocado mayonnaise.
If you know any other keto avocado recipes drop me a line and I’ll add them to this article. Enjoy your keto avocados!