Avocados: Fabulous Ketogenic Recipes & 19 Health Benefits (2024)

Raw avocados came onto my radar screen during our young son’s long illness after a serious mold exposure. Hewas struggling, among other things, with massive patches of eczema on the inner surface of both legs. It was necessary many mornings to unstick his jammies from his legs in the tub because of the seeping and weeping of the tissues.We also relied heavily on virgin coconut oil and fermented cod liver oilAvocados: Fabulous Ketogenic Recipes & 19 Health Benefits (2)for internal healing(see post), but I digress.

Many nutritionists and raw foodists would say avocados are theBest Food In The Entire World, and I came to agree with them.

Interestingly, it is a fruit, not a vegetable – actually an oily berry!

Avocados: One of God’s Healthiest Foods

1.) Healthy, weight-reducing mono-unsaturated fat– Avocados have more fat than any other fruit, but don’t let that stop you from eating them It’s the most amazing,counter-intuitivekind of fat!

Inone study, after just a week of adding avocado to their diet, the patients experienced a 22% decrease in bad cholesterol and triglyceride levels and an 11% increase in good cholesterol. The same study also found that people who ate avocados were more likely to have a lower body weight,BMI(body mass index), and waist circumference!

2.) Help for eczema:Long-term treatment with avocado and avocadooilhelps relieve eczema. I’m not surprised, as avocado oil is rich in fat-soluble vitamins A, D, E, and K, all of which help maintain healthy skin. I suggest applying it directly to any itchy, red or irritated areas. ~The Green Pharmacy: New Discoveries in Herbal Remedies,by James A. Duke, Ph.D.

(source)

3.)Prevent birth defects –Avocados are rich in folate, a B vitamin commonly known as folic acid. One cup of avocado provides about 23% of the recommended daily value of folate. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.

4.) They’re baby friendly –Avocadosare the size of a baby in its mother’s womb at 16 weeks. They’re also a good snack to feed to babies young and old!

5.) Regulate the blood sugar levels –The monounsaturated (good) fats in avocados can reverse insulin resistance which help to regulate blood sugar levels. Avocados also contain soluble fiber which keeps a steady blood sugar level.

6.) Vitamins and minerals– Avocados are full of potassium (way more than bananas) and magnesium, two nutrients known to help reduce blood pressure.In addition, avocados are rich inVitamins A, B9, B6, B5,C, K, and E along with copper, a non-toxic form of iron, and phosphorus.

7.) Dietary fiber-There are10 grams of fiber in a medium-sized avocado, with 75 percent of that fiber being insoluble (the one that speeds up the digesting process), and the other 25 percent being soluble (responsible for making you feel “full”).

8.) Absorption –Onestudy showed that when avocado is added to salad, the absorption of beta-carotene from carrots increased 13.6 times, and the absorption of alpha-carotene from lettuce increased 4.3 times compared to the same salad eaten without avocado. The reason is because the mono-saturated fat in an avocado helps the body absorb fat-soluble carotenoid phytonutrients better.

(My kitchen)

9.) Maintain a healthy heart –Avocado contains vitamin B6 and folic acid, which help regulate hom*ocysteine levels. High level of hom*ocysteine is associated with an increased risk of heart disease. Avocado also contains vitamin E and glutathione which help in maintaining a healthy heart.

10.)Cancer-preventing –The oleic acid in avocado is also effective in preventing breast cancer.Early researchhas also found that the fruit could play a role in inhibiting the growth of prostate cancer cells.

11.) Anti-aging properties –The glutathione in avocado boosts the immune system and slows aging processes.Research in Mexico has shown that the oil in avocados has high antioxidant levels to combat destructive rogue oxygen molecules that oxidize and age cell membranes, proteins, and DNA.

12.) Avocados are a cheap alternative for Botoxandserve as a super effective moisturizer, sunburn treatment, and serious wrinkle remover. Mix raw honey, yogurt, and an avocado together, and then slather it on your face. We certainly can afford to spend $1 on a Haas avocado to whip up an antioxidant and amino acid-rich mask that will target fine lines, crow’s feet, and other signs of aging!

13.)Protein– an average avocado contains around 4 grams of protein, which is much more than most other fruits.And it’s good-quality protein to boot. While they don’t contain every single amino acid required in the body’s protein-building process, they do haveall 18 of the important ones, according to the San Francisco Chronicle. Plus, all of that protein is available for the body to use, while some of the protein you might get from meat sources is not.

(Easy Avocado Boats Three Ways) by Ditch the Carbs

14.) Promote eye healthAvocado is an excellent source of carotenoid lutein, which known to help protect against age-related macular degeneration and cataracts.

15.)If you’re trying to eat healthier,you can swap equal amounts of avocado out for mayo.

16.)Cure bad breath –Avocados are one of the best natural mouthwash and bad breath remedies. It is cleanses intestine which is the real cause of coated tongue and bad breath.

17.)Anti-inflammatory properties –Phytonutrient compound found in avocados, such as polyphenols and flavonoids have been found to have anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders.

18.)They have natural packaging –You can’t eat the thick skin, but it shields the green goodness inside, making avocados perfect for travel. Eat when they yield a bit when gently squeezed.

19.) It makes an amazing and healthy ice cream if you use raw honey or maple syrup instead of refined sugar! Thank you, Medy, for introducing it to us years ago!

See my ice cream recipe!!

So, do you agree that the ingeniously packaged, no-cook, buttery, versatile green fruit called ‘avocado’ is one of the best foods in the world?

Do you have any special avocado recipes that you can share here? Kindly share a link with us in the comments.

©2024 Deep Roots at Home • All Rights Reserved

Avocados: Fabulous Ketogenic Recipes & 19 Health Benefits (2024)

FAQs

Can you eat avocado every day on keto? ›

If you have decided to follow a ketogenic diet, you should know that the avocado is a fruit you can include in your meals due to its healthy fat content. Avocados contain 5 g Monounsaturated Fat and 1 g Polyunsaturated Fat, making avocados great for a keto diet.

Does the keyo diet work? ›

People who go on a ketogenic diet may rapidly lose weight, which is encouraging, but a lot of that weight loss may be water weight,” he said. “So, if you're not storing sugar, you're not storing water. You have to be careful to replace your water so you don't become dehydrated.”

How much avocado should you eat a day? ›

The recommended serving size is smaller than you'd expect: one-third of a medium avocado (50 grams, or 1.7 ounces). One ounce has 50 calories. Avocados are high in fat. But it's monounsaturated fat, which is "good" fat that helps lower bad cholesterol as long as you eat them in moderation.

What does avocado do to the body? ›

Avocados are much more than their creamy texture and rich flavor. They contain an array of vitamins, minerals, antioxidants, healthy fats and fiber that may improve your gut health, lower your risk of developing heart disease, promote a healthy weight and enhance your brain function.

How many eggs a day on keto? ›

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

Can I eat eggs and avocado everyday? ›

However, this mix should be eaten in moderation. "The ideal way not to risk exaggerating with fat and calories is to bring to the table half avocado combined with two eggs, preferably hard-boiled, no more than a couple of times a week," says the expert, who here shares 5 good reasons to choose this meal combination.

How did Kelly Clarkson lose her weight? ›

“I eat a healthy mix. I dropped weight because I've been listening to my doctor — a couple years I didn't. And 90 percent of the time I'm really good at it because a protein diet is good for me anyway. I'm a Texas girl, so I like meat — sorry, vegetarians in the world!”

How much weight can you lose in a month on keto? ›

How Much Weight Can You Lose in a Month on Keto? Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level.

What are the side effects of the ketogenic diet? ›

Common short-term side effects resulting from the initiation of KD have been referred to as “keto flu,” which encompasses symptoms including fatigue, headache, dizziness, nausea, vomiting, constipation, and low exercise tolerance [6].

Can you live on avocado alone? ›

Absolutely. What I would say though is on the downside, avocados are not really a great source of things like vitamin C, they're quite low in calcium, for example, not much iron so, actually, would you really want to survive just on a diet of avocados and, actually, you are going to be lacking.

How many eggs per day? ›

It's important to note that, whilst overall eggs can provide great health benefits, studies show that consuming up to a maximum of 3 eggs a day favoured well-balanced cholesterol levels, and 2 eggs a day favoured weight-loss in overweight individuals. So, as with everything, remember to enjoy eggs in moderation.

What medications interact with avocado? ›

Interactions with Other Drugs:

Avocadoes are rich in potassium and may interact with drugs like lisinopril, ramipril, captopril are used in hypertension.

Is there a downside to eating avocados? ›

Despite being an unsaturated fat, eating too many avocados can lead to weight gain due to the fat content. This can result in nutritional deficiencies because fat is digested more slowly and leaves you feeling fuller longer than other nutrients. Allergies. Avocado allergies are rare, but they do exist.

When not to eat avocado? ›

Avocados are rotten if they're mushy when squeezed, brown or moldy inside, and have developed rancidity or a sour smell. You may be able to salvage part of the fruit if it's just starting to brown inside and the rest of the fruit looks, smells, and tastes fine.

How much avocado should I eat a day on keto? ›

Here's what we can conclude in regard to portion size: You can have one to two avocados per day as part of your keto diet. This amount is associated with health benefits, including weight loss, improved cholesterol levels and gut health (22).

Is it OK to eat a whole avocado every day? ›

Registered dietitian Stephanie Wells, RDN, a nutrition expert for Thyme to Go Vegan Nutrition Services, says that eating a whole avocado instead of just the one-third serving isn't unhealthy; you just want to be sure you get enough protein and carbohydrates throughout the day so your overall diet is balanced.

Is a whole avocado per day too much? ›

As a guideline, 15 to 30 percent of your diet should come from whole food sources of fat, including avocado and other healthy fats, like nutrient-dense seeds and nuts. Assuming you are eating some seeds and nuts and utilizing some coconut oil for cooking, a half to a whole avocado a day is a good general amount."

How many times a week is it OK to eat avocado? ›

So if you want your avocado habit to work in your favor in terms of lowering your risk of heart disease, eating one-third of the fruit twice a week will help. But Shemer says it's important not to be too hung up on the serving size.

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