Creamy, luscious avocados may seem too good to be good for you, but in fact the opposite is true. Packed with vitamins, minerals and antioxidants and loaded with dietary fiber and heart-healthy monounsaturated fats, avocados are a nutritious and delicious addition to a carb-conscious diet.
Of the dozens of available varieties, two are most frequently seen in stores. Hass avocados, grown in California and Mexico, are small with a thick, deeply textured skin that turns almost black as it ripens. Fuertes, from Florida, are slightly larger and have a thinner skin. A higher water content also makes them lower in fat and flavor.
The Benefits of Adding Avocados to Your Diet
- Once thought to be unhealthy because of their high fat content, high-fiber avocados are now known to be a negative glycemic index food that has no impact on blood glucose levels. The monounsaturated fats in avocados and their creamy texture can promote satiety, helping you feel fuller longer.
- Avocados are higher in potassium than many other fruits and vegetables. Potassium is a necessary element that regulates blood pressure and helps to prevent circulatory diseases and conditions, including heart disease, hypertension and stroke.
- Avocados are rich in phytochemicals. These super nutrients strengthen the immune system and may increase disease resistance. Half an avocado delivers a healthy dose of glutathione, an antioxidant that fights free radicals and may prevent cancer as well as more lutein, a carotenoid that protects against macular degeneration, than any other fruit.
Avocado, one whole (201g)
- Total Carbs – 17g
- Dietary Fiber – 13g
- Sugars – 1g
- Protein – 4g
- Total fat – 29g
- Calories – 322
- Glycemic Index (GI) – NIL
- Glycemic Load (GL) – NIL