As the ketogenic diet has grown in popularity, so has the consumption of high-fat foods like avocado. Avocados are a staple keto food given their high amount of healthy fats and low carbohydrate content. But can you enjoy avocado every day while following a keto diet or are there any potential downsides?
Quick Answers
Here are some quick answers to common questions about eating avocado daily on keto:
- Yes, you can eat avocado every day on a keto diet. Avocados are low in net carbs and high in fat, making them ideal for keto.
- One medium avocado has around 12 grams of net carbs, so eating one per day should keep you in ketosis given a standard keto carb limit of 20-50 grams per day.
- Avocados provide healthy fats including oleic acid, an omega-9 monounsaturated fat that has been linked to reducing inflammation.
- The high fiber content of avocados can help relieve constipation, a common side effect of the keto diet.
- There are few negatives to eating avocado daily beyond the cost. Variety in your diet is still recommended.
Nutrition Facts for Avocado
Let’s start by looking at the nutrition information for a medium avocado (around 150 grams):
- Calories: 322
- Total fat: 30 grams
- Saturated fat: 4 grams
- Monounsaturated fat: 20 grams
- Polyunsaturated fat: 4 grams
- Net carbs: 12 grams
- Fiber: 11 grams
- Sugar: 1 gram
- Protein: 4 grams
As you can see, avocados are high in fat, with a moderate amount of fiber and very low net carbs. This nutrient profile makes them a perfect choice for a low carb, high fat diet like the keto diet.
Avocado and the Ketogenic Diet
One of the keys to following a keto diet is restricting your net carb intake, typically to 20-50 grams per day. Net carbs are calculated by subtracting fiber from total carbs.
Since avocados contain 12 grams of net carbs per medium fruit, they can easily be incorporated into a keto diet. Unless you are on a very restrictive keto plan of under 20 grams of net carbs, you should be able to add at least one avocado per day without getting kicked out of ketosis.
Some people can tolerate up to 50 grams of net carbs and remain in ketosis. In that case, one avocado may represent nearly a quarter of your daily carb limit but still be accommodated.
However, if you are following a strict keto plan of just 20 net grams daily, you may need to watch your portions of avocado to avoid limiting other low carb foods.
Typical Keto Diet Macronutrient Ratio
A typical keto diet macronutrient ratio breakdown is:
- 60-75% of calories from fat
- 15-30% of calories from protein
- 5-10% of calories from net carbs
Since avocados are high in fat, they help support the increased dietary fat requirement on keto. And their low net carb content allows them to be eaten in moderation on a daily basis by most keto dieters.
Benefits of Avocado on Keto
Beyond fitting into the macros of a ketogenic diet, avocados offer additional benefits that make them a nutritious choice while following keto:
High in Healthy Fats
Avocados provide an array of healthy fats shown to support everything from heart health to brain function:
- Oleic acid – This omega-9 monounsaturated fat has anti-inflammatory effects and is also the primary fat found in olive oil.
- Linoleic acid – An essential omega-6 polyunsaturated fat important for skin health.
- Palmitic acid – A saturated fat that makes up a large portion of palm oil.
- Palmitoleic acid – An omega-7 monounsaturated fat that may improve insulin sensitivity.
May Reduce Inflammation
Chronic inflammation can negatively impact health and is linked to insulin resistance, heart disease, and cognitive decline. The high oleic acid content of avocados may help combat inflammation.
In one study, overweight adults eating avocados had lower levels of inflammatory markers compared to those eating a control high fat diet without avocado.
Supports Gut Health
Avocados provide a whopping 11 grams of fiber per medium fruit, supplying nearly half your daily fiber needs. Fiber is essential for optimal gut health and keeping your digestive system regular.
This can be particularly beneficial on the keto diet as constipation is a common side effect due to the lack of high fiber carbs like whole grains. Adding avocado can help offset this effect.
May Enhance Nutrient Absorption
The fat content of avocados helps support the absorption of fat-soluble vitamins including vitamins A, D, E and K. Some studies have found avocado can increase absorption of antioxidants like carotenoids up to 15x compared to not eating avocado.
Can Support Brain Health
Including good fats like avocado in your diet may support brain function. The monounsaturated fatty acids in avocado are able to cross the blood-brain barrier and exert neuroprotective effects, including potential benefits against depression and cognitive decline.
Potential Downsides of Eating Avocado Daily
Given all the benefits avocados have to offer, are there any potential downsides to eating them daily on a keto diet? Here are a few things to keep in mind:
Hass Avocado Allergies
It’s estimated that up to 4% of people may have an allergy to avocados. Symptoms of an avocado allergy include itching, hives, swelling of the lips, face, tongue and throat, chest pain and breathing difficulties.
The vast majority of avocado allergies are triggered by the Hass avocado variety. If you have a known avocado allergy, consider opting for other varieties like Fuerte or Bacon avocados which seem to produce fewer allergic reactions.
Weight Gain If Overeating
While avocados are high in fat and low in carbs, they are still calorically dense at over 300 calories each. If eaten in large portions, avocado could contribute to excess calorie intake which may lead to weight gain over time.
Pay attention to portion sizes and your own caloric needs if trying to lose weight, even when eating keto-friendly foods like avocado.
Oxalate Content
Avocados contain a compound called oxalates which can contribute to kidney stones in susceptible individuals. People who form calcium-oxalate kidney stones may want to moderate their avocado intake.
However, avocado oxalate content is substantially lower than many other high oxalate foods like spinach, chocolate, nuts and berries.
Phytosterols
Phytosterols are plant compounds found in the skin of avocados that can block cholesterol absorption. For most people this is beneficial, but in rare cases may exacerbate preexisting lipid malabsorption issues.
Latex Allergy
Around 30-50% of people with a latex allergy will also react to avocados. This is because latex and avocados share similar proteins called chitinases. If you have a latex allergy, introduce avocado cautiously.
Gut Irritation
Some people report digestive upset like bloating, gas or diarrhea when eating avocado, especially in large amounts. This may be indicative of an intolerance so consider reducing your portions if you experience GI irritation.
Nutrient Deficiencies
No single food, including avocado, provides all essential nutrients. Relying too heavily on avocado at the expense of a varied diet may increase the risk of certain nutrient deficiencies over time.
Tips for Adding Avocado to Your Keto Diet
If you want to work avocado into your keto diet daily, here are some simple tips:
- Use avocado in place of mayo or sour cream as a topping for keto-friendly tacos, burgers or chicken.
- Make chocolate avocado pudding by blending cacao powder, avocado, almond milk and sweetener.
- Add some avocado to your morning smoothie or breakfast bowl.
- Spread mashed avocado on keto bread or crackers for an easy snack.
- Dice avocado into salads for a creamy texture.
- Swap avocado for butter when cooking veggies, fish or eggs.
Avocado Recipes
Looking for some keto-friendly avocado recipes? Here are a few tasty ideas:
- Avocado Tuna Salad Lettuce Wraps
- Keto Avocado Lime Cheesecake
- Avocado Egg Salad
- Keto Avocado Chicken Salad
- Avocado Deviled Eggs
- Bacon Avocado Brussels Sprouts Salad
Potential Health Risks
Avocados are considered safe and healthy to eat daily for most people following a ketogenic diet. However, there are a few circumstances where caution may be warranted:
- Kidney stones – If prone to calcium-oxalate kidney stones, limit high-oxalate foods like avocado.
- Latex allergy – Those with a latex allergy may also react to avocados.
- Weight gain – Be mindful of portion sizes if weight loss is a goal.
- Medication interactions – The fat content may impact absorption of certain medications.
Additionally, inadequate variety in the diet raises the risk of certain nutrient deficiencies. So while avocado is very healthy, it shouldn’t dominate your diet. Aim to get a range of fruits, vegetables, quality proteins and healthy fats.
The Bottom Line
Avocados can be enjoyed daily with minimal risk for most people following a ketogenic diet. Their high amount of healthy fats and low net carbs make them ideal for keto. Avocados provide anti-inflammatory effects, fiber for gut health, enhanced nutrient absorption and support for brain function.
However, it’s still important to get a variety of nutrient-dense foods in your diet, not just avocado. Portion sizes also matter, especially if trying to lose weight. As with any food, there are individual sensitivities to be aware of too.
But for most people, enjoying an avocado per day can be perfectly accommodated into a healthy keto lifestyle.
