The avocado (Persea americana) is a unique and versatile fruit that has gained immense popularity, particularly within the low-carb and ketogenic communities. Belonging to the family of lauraceae, alongside cinnamon and laurel, avocados offer a rich, creamy texture and mild flavor that complements a wide array of dishes. With dozens of varieties available, the Hass avocado stands out as the most widely accessible. This article delves into the nutritional profile of avocados, their numerous health benefits, and how they can be seamlessly integrated into a low-carb lifestyle.
Understanding Avocados
Native to tropical climates, avocados are characterized by their flesh, which softens to a buttery consistency upon harvesting. This texture makes them ideal for everything from dips to desserts. The popularity of avocados stems from their versatility and unique nutritional characteristics.
Nutritional Profile of Avocados
An 80g portion of avocado provides:
- 152kcal/627KJ
- 1.5g protein
- 15.6g fat
- 1.5g carbohydrates
- 3.6g fibre
- 360mg potassium
- 2.56mg vitamin E
Avocados are nutrient-dense, boasting unique nutritional characteristics. They are richer in monounsaturated fats than olives and serve as a good source of fat-soluble vitamin E and phytonutrients, including carotenoids. Avocados provide more soluble fibre than any other fruit and contribute essential minerals such as copper and potassium. Just one half of an avocado counts as one of your five-a-day.
Top Health Benefits of Avocados
Nutritionally Rich: Avocados are packed with nutrients and have unique nutritional characteristics. They are a good source of fat-soluble vitamin E and phytonutrients, including carotenoids. Avocados provide more soluble fibre than any other fruit and contribute a number of useful minerals including copper and potassium.
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May Support Heart Health: A significant 60% of an avocado’s fat is the healthier, mono-unsaturated variety, which research suggests helps protect against heart disease and may lower blood pressure. Avocados are also a source of potassium, folate, and fibre, all of which benefit the heart and cardiovascular system. 76 milligrams (mg) of a natural plant sterol called beta-sitosterol, Regularly consuming beta-sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health.
May Help Manage Cholesterol: In addition to mono-unsaturated fat, including oleic acid (the same type found in olives and olive oil), avocados are a source of the polyunsaturated fat, linoleic acid. These unsaturated fats are encouraged as part of a varied, balanced diet to help manage cholesterol. Avocados are also one of the richest known fruits for phytosterols (half a fruit providing approximately 57mg). Phytosterols are useful for managing cholesterol levels, with 2-3g recommended per day to lower so-called ‘bad’ LDL cholesterol.
May Help Regulate Appetite: Despite the higher calorie content of avocados compared to most other fruits and vegetables, the fat and fibre in avocados result in greater feelings of fullness, which helps regulate our appetite and make healthier food choices later in the day. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.
May Help Support Eye Health: Avocados are a rich source of vitamin E, as well as carotenoids including lutein and zeaxanthin, these nutrients are known to support eye health. 90 per cent of the carotenoids in avocado are able to cross the blood brain barrier where they protect the brain and accumulate in the eye, protecting against cataracts and macular degeneration.
May Support Skin Health and Appearance: Eating carotenoid-rich fruit and vegetables contributes skin-supportive nutrients, which may help maintain health and appearance of the skin and protect against UV damage. Subjects who ate an avocado a day over eight weeks suggested an improvement in the elasticity and firmness of facial skin in a group of healthy women.
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May Support Gut Health: Avocados are rich in fibre which acts as a natural fuel source (prebiotic) for our gut microbes helping them thrive and increase in number and diversity. This benefits our digestion, immunity and so much more. Adequate fibre promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool. Studies have shown that dietary fiber also promotes good gut health and microbial diversity. This helps the body maintain a healthy bacterial balance, which can reduce inflammation and aggravation of the digestive tract.
May Support Bone and Joint Health: Rich in lutein, avocado may support the health of our joints. This is because lutein appears to help protect cartilage. Half an avocado is also a useful source of vitamin K which supports bone health by improving calcium absorption. Avocados are also a source of boron, a trace element that can help support bone growth and strength, and helps the body to get the most out of the minerals it takes from foods.
Are Keto-Friendly: Despite being a fruit, avocado is low in carbs, most of which is fibre and starch making them a popular choice for the low-carb and keto community. Avocados are especially low in sugar with about 0.4g per half a fruit; compare that to the same serving of banana at 14.5g and you can see how valuable avocado can be as part of a low-carb diet.
Optimises Nutrient Absorption: The fat content of avocado is found in a unique water-fat matrix which gives the fruit a clever advantage - it makes absorption of fat-soluble nutrients, both from avocado and the foods it is eaten with, more effective. Two to five times more effective, this can have a knock-on effect for the health of our skin, eyes, brain, immunity and more.
Reducing depression risk: Avocados are a good source of folate, which plays an important role in overall dietary health. Studies have also found links between low folate levels and depression. Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Reviews of past research have linked excess homocysteine with cognitive dysfunction, depression, and the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
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Components may prevent cancer: Studies have not yet assessed a direct link between avocado consumption and a reduction in cancer risk. However, avocados do contain compounds that may help prevent the onset of some cancers. Research has associated an optimal intake of folate with a reduced risk of developing colon, stomach, pancreatic, and cervical cancers. Half a cup of avocado contains roughly 59 micrograms (mcg) of folate, around 15% percent daily value (%DV). Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties. Studies have shown that carotenoids, specifically, may protect against cancer progression. A 2023 study discovered that more than one weekly serving of avocado was associated with a decreased risk of colorectal, lung, and bladder cancer. However, researchers did not observe associations between avocado consumption and the risk of total cancer or other site-specific cancers. Further research is necessary to confirm these associations.
Supporting fetal health: Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. A person should consume at least 600 mcg of folate per day when pregnant. One avocado may contain as much as 163 mcg.
Natural detoxification: Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool.
Antimicrobial action: Avocados and avocado oil contain substances that have antimicrobial properties. Research shows that avocado seed extracts can help defend the body against Staphylococcus aureus infections. However, avocado seeds are generally not edible. More research into the possible antimicrobial properties of avocado is necessary.
Protection from chronic disease: The monounsaturated fatty acids in avocados may be beneficial in preventing chronic conditions, such as cardiovascular disease. Some research suggests that an optimal intake of fiber may reduce the risk of: stroke, hypertension, diabetes, obesity, certain gastrointestinal diseases. The right fiber intake can also lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for people with obesity.
Avocados and the Keto Diet
The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. Avocados are not only keto-friendly but also one of the best foods you can eat on a ketogenic diet. Avocados are low carb, a great source of fats and delicious as well. Since keto focuses on low net carbs, avocados fit well within daily carb limits while providing a substantial amount of healthy fats. Their high fiber content also aids digestion and helps maintain steady blood sugar levels. Avocados are an excellent choice for a keto diet due to their macronutrient profile.
Integrating Avocados into Your Diet
There are many ways to enjoy avocados on a keto diet.
- Salads: Slice avocados into salads for a creamy texture and added nutrients.
- Smoothies: Combine avocado with green, leafy vegetables, berries, low-carb yogurt, and/or nut-based milk.
- Sauces & Dips: Avocados make for a very creamy sauce. They pair well with tomato sauces as well as an easy addition to cauliflower mac and cheese. Add avocado to your hummus mixture to increase the creaminess, fat, and fiber content.
- As toppings: Use for toppings of keto sandwiches, tacos, or pizza.
- Stuffed: Fill an avocado with an egg and bake for 15-20 minutes at 425° F. Add crumbled bacon and season with fresh herbs.
Other creative ways to incorporate avocados into meals include:
- Adding diced avocado to scrambled eggs.
- Incorporating avocado into low-carb pancake mix for extra fibre and fat.
- Seasoning avocado chunks with olive oil, balsamic vinegar, pepper, and/or salt. You can also try adding paprika, cayenne pepper, or lemon juice.
- Grilling avocado halves drizzled with lemon juice and olive oil.
- Making pickled avocados by placing diced, unripe avocados in a jar with a mixture of white vinegar, water, and salt.
Different Kinds of Avocados
The Hass avocado is the most common variety available in the US and is higher in fat as well as fuller in flavor compared to Florida avocados. Hass avocados generally come from California and Mexico and have dark green or black skin that is bumpy. Florida avocados are grown in Florida (as the name implies) but also in the Caribbean islands. The Florida avocado is generally larger than the Hass avocado and has bright green skin that is relatively smooth. The main difference between these 2 types of avocados is that the Hass avocado has a higher fat content; therefore, a higher calorie content and in most cases has a softer/creamier texture.
General Buying & Storing Tips
Color alone is not the best way to determine ripeness. While a Hass avocado will turn dark green or black as it ripens, Florida avocados generally retain their light-green skin even when ripe. The best way to tell if an avocado is ripe is to gently squeeze the fruit. Ripe, ready-to-eat avocados will be firm but give way to gentle pressure. Firm avocados will ripen faster when stored next to other fruit (within 2-3 days) - especially an apple or kiwi fruit due to the ethylene these fruits give off that naturally promotes ripening. You can also speed up ripening by placing the avocado in a paper bag and storing it at room temperature (2-5 days). Only refrigerate ripe or soft avocados. These can be refrigerated until it is eaten and should last for at least 2 more days. After cutting open the avocado, leave the pit inside and the skin on to help keep the remainder fresh. You may freeze cut-up avocado by wrapping it with plastic wrap to avoid air contact. Exposure to air will cause the avocado to brown due to oxidation. While the brown color may visually not be as appealing as green, there is no harm in eating a browning avocado. You can also squeeze a few drops of lemon juice on the exposed surface of the avocado.
Potential Considerations
Some sensitive individuals may experience allergy to avocado. This includes an oral allergy which may be triggered by a cross-reaction to birch pollen. A rarer allergic response may occur if you have a latex allergy. Avocado, along with fruits including apples, peaches, raspberries and blueberries, contain natural chemicals called salicylates. Some people are sensitive to these compounds and may experience an allergic reaction including skin rashes and swelling.
There is little risk in eating avocados in moderation. However, as with all foods, overdoing it can lead to unwanted outcomes. For example, avocado has a high fat content, so adding too many to the diet might lead to unintended weight gain. Avocados also contain vitamin K, which can affect how blood thinners such as warfarin work. If a person takes blood thinning medication, it is best to speak with a doctor before adding avocados to their diet.