Is an Avocado Keto? Mind Blowing Truth

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There are many different types of avocados, but this article will explore the most common commercially available avocado- the Hass avocado. Are all of these varieties keto? However, Hass is the most popular in the United States. 

Is an avocado keto? Yes! The Haas avocado is the perfect fruit on the keto diet. Yes, it is classified as a fruit and not a vegetable.

If you want to know more about keto read here. 

In fact, an avocado represents the perfect ratios of the keto diet. They contain 77 percent fat and 18 percent fiber (which does not raise insulin) [3]

Exploratory studies suggest that avocados may support weight management and healthy aging, and cardiovascular health. [3] [7]

 

Benefits of Avocado ( a keto friendly fruit)

  • High Potassium: Getting enough of potassium is vital on the keto diet. Fortunately, avocados are keto friendly and have a high amount of potassium. Read here more to learn about the importance of potassium on a keto diet.
  • High Fat: 77% of the calories from Avocado are from fat, king it a great addition to the Keto diet. Read here to learn how to choose the best fat for a keto diet.
  • High Fiber: A 100-gram serving of an avocado pack in around 7 grams of fiber which is 27% of the recommended amount. Read her to learn more about fiber and fiber supplements!
  • High Antioxidants- Avocados contain a lot of antioxidants and also help absorb antioxidants from other vegetables. Studies show the antioxidants (lutein) avocados contain reduce the risk of cataracts and degeneration [1] [2]
    • Also contains Neuroprotective Antioxidants [8] That can help reverse neurological diseases such as Alzheimer’s.

 

 

Carbs in an Avocado [6]

The composition of an Avocado is 73% water, 15% fat, 2% protein and 8.5% carbohydrates. Most of the carbohydrates are fiber, so no need to worry!  Minus the water, this equals to about 77 percent fat, 18 percent fiber, and 5 percent protein. What a beautiful fruit for the keto diet.

The ruling thumb is 2 net carbohydrates per 100 grams..

A small Haas: 100 Grams

This contains 1 net carbs.

 

A medium Haas: 150 Grams.

This contains 3 net carbs

A large Haas 250 Grams

This contains 5 net carbs.

 

How to know when an Avocado is ripe? [4]

Is Avocado low carb

Finding out if an Avocado was ripe or overripe was something I had difficulty with. Yup, I said it. Once you pluck an Avocado from a tree, the avocado will start to ripen and the skin starts out thick and will thin as it ripens.

Ways to test if an Avocado is ripe:

Step 1: Check avocados’ color

  • Ripe Haas avocados are dark green almost black color whereas unripe avocados are a light shade. This is not true for all of avocados, so know what kind of avocado it is before buying.

Step 2:  Squeeze the Avocado

  • Next to verify the ripeness squeeze it to test ripeness. A ripe avocado will be firm with gentle pressure. Soft or mushy means it is overripe, and if it is hard it means it is not ripe. The harder the avocado the longer it will take to ripen.

Step 3: Examine the avocados’ stems.

  • To ensure that the Avocado that you are buying is ripe and creamy on the inside, look at the cap at the top. If the area is green, then the avocado is good to buy. If the area is brown, stay far far away! This means it is overripe,

 

Tips and Tricks to Avocados

  • Store the low carb avocado in a bag with an apple or banana, this releases ethylene gas that helps avocados ripen faster. Usually this is two or three days.[5] This blew my mind when I read it!
  • Store ripe avocados in the fridge. This slows down the ripening down, freezing them in time ( sorta of) for up to three days.
  • Sprinkle uneaten avocados with lemon. This keeps it from browning so fast. It should be good for up to day.

 

History of the Avocado

Has an avocado been keto through the history of time? Well duh.

The avocado comes from a flowering tree grown only in subtropical or tropical climate. The name avocado came from South America because it was scaly and reptilian-like in appearance. Translated in Spanish it meant “alligator pear”. The first English mention of avocado wasn’t until 1697.

In 1871 avocados introduced avocados to the US with trees from Mexico. Fast forward, by the 1950s around 25 different varieties were being commercially packed and shipped in California.

Fast forward to the 21st century there is approximately 52,000 acres and nearly 5,000 growers for avocados in California. Talk about rapid growth. Though 150 years isn’t really a short amount of time….

 

My Favorite Avocado Recipe

Carb Replacement
Carb Replacement

Let me tell you, this is a godsend on a ketogenic diet. If you love chocolate and avocados ( or even if you don’t like avocados) this will be amazing. It’s chocolate pudding! I was never a pudding fan, but once I had this…. It revolutionized my way of thinking about pudding. The base is avocado, and you add a cocoa powder ( I use Hershey’s special dark), coconut milk and a little bit of keto sweetener… and whalaa! It’s better than regular dessert, healthier, and more filling.

This recipe is also great if you hate the taste of avocados and want to mask it. You will get all the benefits and none of the taste!

 

References

[1] https://www.ncbi.nlm.nih.gov/pubmed/12766044

[2] https://www.ncbi.nlm.nih.gov/pubmed/16723441

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/

[4] https://www.wikihow.com/Buy-a-Good-Avocado

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5623960/

[6] https://www.medicalnewstoday.com/articles/318620.php

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4330060/

[8] https://www.ncbi.nlm.nih.gov/pubmed/27651262

 
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