Avocados are a popular food choice, regardless of the diet regime followed. It’s partly because avocados are so versatile — they can be mashed up to make a guacamole dip, sliced to put on top of toast bread, or blended to create a tasty smoothie. They even pair well with crispy pork rinds for a satisfying snack. But the real draw is its health benefits. Avocados are incredibly nutrient-dense, abundant in vitamin E, fiber, and healthy fats.
That’s why it’s no surprise that even keto dieters want to add avocados to their meals. But can they? Good news — research says yes. As they are naturally low in carbs and high in healthy fat, avocados can fit perfectly into your keto diet.
Avocados are a nutrition powerhouse, hailed as one of the healthiest fruits (yes, not vegetable) in the world. They have a high nutritional value and are abundant in 20 different vitamins and minerals! These include monounsaturated fat, fiber, B vitamins, vitamins C, E, and K, folate, potassium, magnesium, and carotenoids, among others.
A whole avocado (about 201 grams) contains 322 calories, 29.5 grams of fat, 4.02 grams of protein, and 17.1 grams of carbohydrates. Plus, avocados are low in sodium and cholesterol.
Nutritionists consider avocados as the ultimate superfood, boasting a nutrient profile that perfectly aligns with the principles of the keto diet. It’s high in healthy fat and low in carbohydrates, while also supplying the body with essential nutrients it needs to function optimally.
If you’re on the keto diet to lose weight, avocados can also be conducive to your weight loss goals. Studies show that individuals who ate avocados regularly were 9% less likely to develop obesity over a period of 4-11 years compared to those who didn’t consume it regularly.
In another study, it was found that eating one avocado daily, paired with a reduced-calorie diet, supported weight loss among overweight individuals.
Avocados have been slammed for being high in fat, which is why those aiming to lose weight generally avoid them. But that’s precisely the reason it’s loved by keto dieters, who aim for 70% to 80% of their daily calories to come from fat sources.
77% of the calories in avocados come from fat — mostly the healthy kind. The main type of fat found in avocados is a monounsaturated fat called oleic acid, which is known for its properties that promote heart health and reduce inflammation.
Monounsaturated fats also help manage appetite, keeping you full longer and reducing cravings. According to research, a diet high in monounsaturated fats can assist with weight loss more than a high-carb, low-fat diet. In fact, healthy fats are known to support ketosis, providing the body with a readily available source of energy.
Another type of healthy fat abundant in avocados is polyunsaturated fat, a type of dietary fat that reduces triglycerides (a type of fat in the bloodstream), lowers blood pressure, and controls blood sugar.
As if its abundance of healthy fats isn’t enough, avocados are also rich in fat-soluble phytosterols, containing 20 times more than other fruits. Phytosterols are plant compounds that help support cardiovascular health.
Avocados are perfect for the keto diet because they are naturally low in carbohydrates. Although a whole avocado contains 17.1 grams of carbs, most of these are dietary fiber.
This means that the carbs in avocados do not significantly impact blood sugar levels. On the contrary, the high monounsaturated fat content in avocados can help improve insulin sensitivity and stabilize blood sugar.
The low-carb content in avocados also helps promote satiety, keeping you full for longer. Studies show that avocados, with their low-carb, high-fat, and high-fiber content, enhanced the satiety value of meals among overweight and obese individuals, resulting in greater hunger suppression.
Nutritionists consider avocados an essential superfood because of their abundance of dietary fiber. A whole avocado contains about 13.5 grams of fiber, bringing a bunch of health benefits to the table.
For one, fiber helps with digestion and supports bowel health. Experts say that’s especially important for keto dieters, who commonly experience keto constipation and bloating. And because high-fiber foods like avocados are more filling than low-fiber foods, they can help with satiety and weight management.
The fiber content in avocados is also important for managing cholesterol levels. Research shows that avocado consumption lowers low-density lipoprotein (LDL), or bad cholesterol by 16.5 mg/dl, decreasing total cholesterol by an average of 18.8 milligrams per deciliter.
Eating at least one avocado a day can be conducive to your keto diet goals. Health benefits aside, this superfood is popular for its versatility — there are many ways you can add it to your keto diet. Here are some ideas:
While avocados can fit seamlessly into your keto diet, nutritionists do warn about some potential concerns. The most pressing are the calories in avocados. Because they’re high in fat, they’re also high in calories, containing about 322 calories per piece.
A high-calorie intake is the biggest factor that contributes to weight gain, so make sure you’re accounting for how many avocados you eat and ensuring it fits into your daily macros.
Generally, keto dieters consume one avocado a day. You can eat more or less, depending on your personal macros and weight loss goals. Always remember to track your consumption and keep an eye on your daily carb intake.
Avocados should be a staple in your keto diet, bringing you both meal versatility and a range of health benefits. High in healthy fats and fiber and low in carbohydrates, nutritionists and keto dieters alike are confident that avocados can be the driving force that gives you better health and propels you toward your weight loss goals.
