Avocados are a delicious and nutritious fruit that have recently gained popularity, especially among followers of low-carb diets like the ketogenic diet. Many people wonder if avocados can be included in a low-carb eating plan or if they contain too many carbs. This article will examine the carb content of avocados and their impact on low-carb diets. We’ll also look at the many health benefits avocados provide and why they deserve a place in your low-carb meal plan.
Are avocados low in carbs?
Avocados are remarkably low in net carbs, meaning the amount of digestible carbs they contain once fiber is removed. One medium avocado (150 grams) contains around 13 grams of carbs but 10 grams come from fiber so the net carbs are only about 3 grams (1).
Fiber does not raise blood sugar or insulin levels like other types of carbs. The body cannot fully break down and absorb fiber, so most of it passes through undigested. Only the net carb content impacts blood sugar and ketosis on a low-carb diet.
With only 3 grams of net carbs per serving, avocados can easily be incorporated into a low-carb lifestyle that limits net carbs to 20-50 grams per day. Adding half an avocado to meals and snacks will provide nutrients and healthy fats without kicking you out of ketosis.
Are avocados allowed on the keto diet?
The ketogenic or “keto” diet is a popular type of low-carb, high-fat diet. It restricts net carbs to 20-50 grams daily to achieve a metabolic state of ketosis where the body burns fat for fuel (2).
Avocados are perfectly keto-friendly and can be enjoyed without limit on a ketogenic diet. With just 3 grams of net carbs and no sugar per serving, avocados enable keto dieters to reach their daily carb limit without having to eliminate this nutrient-dense fruit.
Avocados are a smart choice on keto for providing a range of vitamins, minerals and antioxidants along with monounsaturated fat. Monounsaturated fat has been shown to support ketosis better than other types of fat (3).
Keto dieters can enjoy avocados in smoothies, salads, dips like guacamole, on top of keto-friendly meats and more. Their creamy, rich texture makes them a tasty high-fat plant food to help meet your daily macronutrient goals.
Do avocados prevent ketosis?
Some fruits contain enough net carbs and natural sugars to prevent the body from reaching or maintaining ketosis. However, avocados are one of the rare fruits that support a ketogenic diet rather than interfere with it.
According to experts, it would take an extremely high intake of avocados for them to disrupt ketosis given their low sugar and net carb content (4). One medium avocado provides just 0.2 grams of sugar (5).
Research also suggests that avocados help regulate blood sugar and insulin levels, indicating they should not prevent fat burning or ketosis (6).
As with any food, portion control is key. Limiting avocado to about one serving (one-half to one whole avocado) at a time will provide health benefits without risking your state of ketosis. Those new to keto may want to be more conservative at first until they know how their body responds to avocados.
What are the benefits of eating avocados on a low-carb diet?
Beyond being low in carbs, avocados offer many nutritional benefits that make them a smart choice on low-carb and ketogenic diets:
Heart healthy fats
Unlike most fruits which contain little fat, avocados are uniquely high in beneficial monounsaturated fatty acids (MUFAs) like oleic acid (7). MUFAs have been shown to improve heart health by lowering LDL cholesterol and reducing inflammation (8).
Fiber
Avocados provide 7 grams of fiber per half fruit, supplying 25% of your daily fiber needs. Dietary fiber is linked to better weight control, digestive health and stabilized blood sugar (9).
Vitamins & minerals
Avocados offer a wide array of vitamins and minerals including Vitamin K, folate, potassium, Vitamin C and Vitamin E. They contain more potassium than a banana (10).
Antioxidants
Avocados have an antioxidant called lutein which protects eye health and may lower risks of cataracts and macular degeneration (11). Their high levels of Vitamins C and E also exert antioxidant effects.
Nutrient absorption
The fat content in avocados enables the body to absorb more fat-soluble nutrients from other foods. One study showed that adding avocado to a salad significantly increased the absorption of antioxidants like beta-carotene from the vegetables (12).
| Nutrient | Amount (per 1 medium avocado) |
|---|---|
| Calories | 234 |
| Total Fat | 21 g |
| Saturated Fat | 3 g |
| Monounsaturated Fat | 15 g |
| Polyunsaturated Fat | 3 g |
| Total Carbs | 13 g |
| Net Carbs | 3 g |
| Fiber | 10 g |
| Sugar | 0.2 g |
| Protein | 3 g |
Are avocados keto approved?
The ketogenic diet centers around low-carb, high-fat foods that help achieve and maintain ketosis. Avocados check all the boxes for a keto approved food:
– Very low in net carbs and sugar
– High in monounsaturated fats
– Rich in various vitamins and minerals
– Contain fiber
– Help absorb nutrients from other foods
Additionally, avocados have a creamy, rich texture that provides satisfaction to keto dieters who miss high-carb foods. Their versatility allows enjoying avocados in sweet or savory dishes.
Given their stellar nutritional profile and potential health benefits, avocados deserve a permanent place in low-carb and ketogenic eating plans. They provide a nutrient boost without the risk of disrupting ketosis.
What are the best ways to eat avocados on a low-carb diet?
Here are some delicious ways to enjoy avocados while following a low-carb diet:
Breakfast
– Add avocado slices to omelets or scrambled eggs
– Use mashed avocado instead of jam on low-carb toast
– Blend into a green smoothie with keto approved ingredients
Lunch/Dinner
– Serve burgers or chicken topped with avocado slices
– Make zoodles or kelp noodles with avocado pesto sauce
– Stuff avocado halves with tuna, chicken or egg salad
– Mix into lettuce salad, cauliflower rice or riced broccoli
Snacks
– Scoop out avocado flesh and dip with pork rinds
– Spread mashed avocado on low-carb crackers
– Blend with cacao powder and stevia for avocado chocolate pudding
Sides
– Guacamole with cut vegetables
– Mash avocado with garlic, lime and cilantro for guacamole
– Add avocado cubes to keto-friendly dips and sauces
Dessert
– Blend avocado with lemon juice and sweetener for ice cream
– Make chocolate avocado mousse with cacao and sweetener
– Mix avocado into sugar-free cheesecake filling
What about avocado oil on keto?
Avocado oil is another keto-approved way to benefit from avocados. It has one of the highest smoke points of any cooking oil, making it excellent for frying and roasting meats, vegetables and more.
Avocado oil is extremely low in carbs with 100% of its fat coming from heart-healthy monounsaturated fatty acids. It provides powerful antioxidant activity along with vitamins E and K (13).
Drizzle avocado oil over finished meals or use it to saute vegetables without worrying about oxidation that happens with other oils at high heat. Its light flavor works well in salad dressings, dips and marinades too.
When shopping for avocado oil, look for cold-pressed, unrefined versions to maximize nutrients and flavor. Refined avocado oils are more processed and have lower smoke points.
Can you eat avocado daily on keto?
Not only can you eat avocado daily on a ketogenic diet, but doing so comes with additional health benefits:
Appetite and weight control
The combination of fiber and healthy fats in avocado helps control hunger and appetite between meals (14). Eating avocado may aid weight loss and make it easier to cut calories without feeling deprived.
Ketone production
Some evidence suggests that monounsaturated fats like those found in avocados may support ketone production and help sustain ketosis better than other types of fat (15).
Nutrient intake
Getting adequate intake of certain nutrients like potassium, fiber and antioxidants can be challenging on keto. Avocados offer a tasty way to prevent potential deficiencies.
Heart health
Replacing saturated fat with the monounsaturated fats in avocados has been shown to reduce cholesterol and stabilize blood pressure (16).
Blood sugar control
Studies demonstrate avocados help regulate blood sugar by lowering insulin resistance due to their combination of fat and fiber (17). Steady blood sugar is vital for staying in ketosis.
However, be mindful of portion sizes when enjoying avocado daily to keep net carbs at bay. Those new to keto may want to start with half an avocado and monitor ketones. Consider swapping some avocado for other high-fat foods if ketones drop too low.
Do avocados cause weight gain on keto?
Some people worry that avocados are high in calories and fat, so they must lead to weight gain. However, research does not support this fear.
Multiple studies have found that eating avocados has beneficial effects on weight and waist circumference compared to other sources of fat (18, 19).
One reason avocados do not promote weight gain is that their fat content causes you to absorb fewer calories from other foods when eaten together (20). The fiber and monounsaturated fats in avocados also enhance satiety.
A six-week study had participants add 1 avocado per day to their usual diet. Despite the additional calories and fat from the avocado, participants had significantly decreased body weight, BMI and waist circumference compared to the control group who did not eat avocado (21).
The weight loss benefits combined with improved heart health markers make avocados an optimal fat source on keto. Limiting net carbs rather than overall calories or fat intake is the key for success on ketogenic diets.
Do avocados stall keto results?
Avocados are one of the least likely foods to stall progress on a ketogenic diet. There are a few reasons avocados support keto results rather than hinder them:
Low net carb content
With just 3 grams of net carbs per serving, avocados are easy to fit into daily carb limits on keto. They add nutritional variety without disrupting ketosis.
High in fat
Keto diets emphasize fat for 70-80% of calories. The high fat content helps avocados prolong feelings of fullness and curb appetite.
Fiber
Each avocado provides about 7 grams of fiber, which slows digestion and absorption to prevent blood sugar spikes.
Monounsaturated fats
The monounsaturated fatty acids in avocados boost heart health and may promote fat burning and enhance ketosis (22).
As with any food, eating large amounts may affect individual results. Pay attention to serving sizes and how your body responds. But for most people, incorporating a half to whole avocado daily benefits keto progress.
Can you eat too much avocado on keto?
It is possible to overdo it on any food, even super healthy ones like avocados. Pay attention to portion sizes and practice moderation to prevent going overboard. Here are some tips:
– Stick to about 1 avocado per day at most
– Count the net carbs from avocado toward your daily limit
– Balance avocado with plenty of low-carb vegetables
– Avoid snacking mindlessly on avocados
– Skip avocado on days you eat more carbs from other foods
– Listen to your body and reduce intake if you feel knocked out of ketosis
Track your results to see if you need to cut back. Higher ketone readings indicate your body is efficiently burning fat. The scale and how your clothes fit will also let you know if too much avocado is stalling weight loss.
It is often better to swap some avocado for extra virgin olive oil, coconut oil or other healthy fats to add more variety if you feel your results plateau. But for most, a whole avocado or less daily can be part of a successful keto diet.
Takeaways
– Avocados contain just 3 grams of net carbs per serving, allowing them to fit into low-carb and ketogenic diet plans.
– They provide monounsaturated fats, fiber and important nutrients like potassium and vitamin E.
– Research suggests avocados enhance fat burning, support weight loss and improve heart health markers.
– Avocados are highly satiating and may help regulate appetite between meals.
– Up to 1 whole avocado daily can be included on keto without disrupting ketosis for most people.
– Stick to reasonable portions and balance with other nutrient-dense low-carb foods.
– Avocado oil has similar benefits to avocados and can be used for high-heat cooking.
The bottom line
Avocados deliver an array of health benefits and provide nutrition for low-carb diets without spiking blood sugar or insulin. Their versatile flavor and texture make them the perfect addition to keto meals and snacks. While it’s possible to overindulge, one avocado or less per day can be part of a successful and nutritious ketogenic diet for most people.