Are Avocados Keto-Friendly?
Avocados are, no doubt, one of the best, the healthiest, and most versatile fruits there is. But do they have a room in the keto world?
There are lots of ways to enjoy avocado. You can step up your toast by spreading pureed avocado on it, add it to your salad for added taste, or deep fry or bake them and enjoy them like fries.
Indeed, avocados make for a great snack. But then again, is it keto-approved?
Nutritional Content of Avocados
According to the U.S Department of Agriculture, a 100 g-serving of avocado is loaded with 167 calories, 8.6 g of carbs (6.8 g of which is dietary fiber), 2 g of protein, and 15 g of fat.
One medium-sized avocado (about 136 g), on the other hand, yields 227 calories, 12 g of carbs (9.25 g of dietary fiber), 2.7 g of protein, and 21 g of fat.
A cup of pureed avocado that weighs around 230 g is jampacked with 384 calories, 20 g of carbs (15.6 g of dietary fiber), 4.5 g of protein, and 35 g of fat.
Avocados are a good source of vitamins. It provides the body with a healthy punch of vitamins A, B6, and C. It is also rich in essential minerals, including calcium, iron, and magnesium.
Are Avocados Keto-Friendly?
Keto-approved foods are high in fat and low in carbs. After examining the nutritional makeup of avocados, it's clear that avocados are keto-friendly.
You can eat two medium-sized avocados and still remain in the state of ketosis.
Some fear that the high-fat content of avocados could just make you gain weight.
Avocados may not be a good option for those who follow a low-fat diet program, but in the keto diet, it is precisely what you need.
Remember, your goal is to consume as little carb as possible and as much fat as you can. This is to encourage the body to burn stored fat as a primary energy source instead of sugar.
Health Benefits of Eating Avocados
Avocados are incredibly rich and healthy. No wonder why millions of people enjoy this delicious fruit!
There's more to avocados than their taste. They are an excellent source essaymoment of vitamins and minerals that the body doesn't produce naturally.
A 100-g serving of avocado yields*:
Vitamin E: 10%
Vitamin C: 17%
Vitamin K: 26%
*Based on the recommended daily intake
a. Avocados are good for the heart
The search for the high-fat delicious fruit is over! Avocados are a good source of good fat. The fat mostly contains monounsaturated and polyunsaturated fat; both have been shown to lower blood pressure levels and reduce the risk of heart disease.
You know, heart disease is one of the leading causes of mortality. In fact, according to the Centers for Disease Control and Prevention, more than half a million people die of heart disease in the United States every year. That's one in every four deaths!
Fortunately for us, nature has given us avocados that are not only keto-friendly but also help reduce the risk of heart disease.
b. Avocados can help curb your appetite
Foods with high fat and fiber content can help you feel satiated after eating. This is because fat and fiber slow down the process of releasing food from your stomach.
This means you'll be less likely to feel hungry when you eat avocados.
c. Avocados can help with weight management
Studies have shown that consuming avocado can help support cardiovascular health. They also suggest that avocados may promote healthy aging and weight control.
Avocados, while high in fat and low in carbs, are relatively high in calories. They may not be a good option if you're following a low-calorie diet program. But as far as keto is concerned, avocados are just fine.
Keto Avocado Recipes
How does a keto BLT stuffed avocado sound to you? Our mouths are already watering!
You will need avocados, tomatoes, lettuce, lime juice, garlic powder, sea salt, pepper, and... bacon! (Because everything is better with bacon).
Get the full recipe here.