Low Carb Avocado Recipes
This easy Avocado Popsicle recipe is fun and refreshing! The texture is just like a fudgsicle a perfect warm weather low carb treat!
One of the easiest ways to incorporate avocado into your diet is to use it as a condiment. Try my Avocado Cilantro Lime Mayonnaise recipe for a low carb, nutrient-packed sauce that’s good on EVERYTHING!
Low Carb Avocado Recipe Roundup
Everything you could ever want to know about avocado
The avocado is a fruit native to Central America and Mexico. The tree-grown fruit is part of the Lauraceae family: This grouping also includes laurel, camphor, bay, and cinnamon. The avocado is a flowering tree. The fruit is actually a single, pear-shaped berry with a large walnut-colored seed in the middle.
Let me know how it goes!
Top 10 Foods To Try On A Keto Diet
What can you eat on a keto diet? Registered nutritionist Nicola Shubrook shares 10 foods you can try on a keto diet, as well as recipe suggestions to get you started.
The keto diet is a high-fat, low-carbohydrate diet that studies show can help with weight loss. There is also evidence to suggest that it may benefit certain conditions such as diabetes, epilepsy and Alzheimers Disease.
Discover our full range of health benefit guides and read more about popular diets such as the 5:2 diet and Atkins diet. You can also check out some of our delicious ketogenic diet recipes, from keto breakfasts to keto dinners.
Avocados Contain More Potassium Than Bananas So Add Them To Your Smoothies
We have always been told to “eat bananas for potassium,” especially before or after a workout. But you will have better luck eating avocados for potassium because a 3.5-ounce avocado has 708 milligrams of potassium or 14% of your recommended daily allowance, and bananas have 422 milligrams or 10 percent of your daily recommended allowance, according to Healthline. Consuming high potassium foods help support healthy blood pressure levels and water retention “that protect against stroke and prevent osteoporosis and kidney stones.” Before heading to the gym, scoop the inside of an avocado and eat it to bolster your workout.
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Avocados Are Pleasant On Heart Health
Avocados have been shown to reduce bad cholesterol and triglycerides while also increasing the good cholesterol.
This is pretty major when it comes to a healthy heart as your lipid composition can greatly determine how healthy your heart is.
Higher levels of LDL and triglycerides have long been correlated with higher risks of developing cardiovascular heart disease.
Flourless Avocado Fudge Cookies
You probably werent expecting a double chocolate chip cookie in this avocado-themed keto diet recipe roundup.
But all it takes is a few swaps in the ingredients list to make them work while youre in ketosis.
Heres how: unlike traditional cookies, this flourless avocado fudge cookie recipe uses ingredients like shredded coconut, avocados, and a sugar-free sweetener.
Thats what keeps these cookies low-carb and free of flour.
Aside from that, youll just need one large egg, baking powder, stevia-sweetened chocolate chips, and a dash of pink salt, which means you may already have what you need to make these low-carb cookies.
If you have enough shredded coconut left over, you may be able to tackle this next recipe too.
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Promotes Healthy Weight Loss
Can eating high-fat foods help you lose weight? In fact, yes, low-carb, high-fat diets are the best for weight loss. And avocados are a great part of these diets. Its fruit contains a lot of good fats and fiber to help you stay full longer and very few carbs that wont be stored as fat.
A diet high in monounsaturated acids is a healthy way to shed excess fat, especially around the waist. These foods will make you feel full for a long time and help eliminate blood sugar surges. Have you ever noticed that you feel hungry after a meal that is high in carbohydrates and low in fat and protein?
Carbohydrates raise blood sugar levels. And when that level drops , you feel hungry again, as your body wants to restore high sugar levels again. Foods that are high in fat and healthy fiber do not have this effect, resulting in long-lasting satiety.
How Much Fat Does An Avocado Contains
This is also a very commonly asked question that how much does this fruit contains, avocado is mostly fat-oriented which is almost equals 70 % of the whole fruits nutrients. A whole avocado has 20 25 grams of fats in it, which is a very good percentage for keto as we need foods that are higher in fat content to enhance the metabolic process of ketosis.
Nutritional values of avocado and avocado oil:
The nutritional values of avocado are as follow:
- Net carbs: 2 grams
- Fat: 20 grams
- Protein: 2 grams
But this the macronutrient quantities, while avocado is a fruit which is very rich and dense with various healthy micronutrients
- Vitamin C: 16 %
- Total calories: 120 grams
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Foods To Avoid On Keto To Reach And Maintain Ketosis
- 5 minute read
Discover the 19 foods that you need to ditch from your life if you want to get into and stay in ketosis.
The goal of the ketogenic diet is to rid your body of glucose so that it can turn to fat for energy. To do that you need to keep your carbs very low.
That means youve got to be on top of everything you eat. No more than 5 to 10% of calories per day should be carbs.
Knowing exactly what NOT to eat is critical to your keto success. In this article, we present the 19 foods that top the keto no-go list.
Avocados Help Support Weight Management
Some clinical studies show that consuming half an avocado per day may decrease overall hunger and help you feel satiated sooner and longer.
This may help you eat fewer calories over the course of the day so its easier for your body to create a deficit for weight loss.
The monounsaturated fatty acids found in avocados may also help prevent dangerous abdominal fat and help lower the risks of complications from diabetes.
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Keto Creamy Avocado Pasta With Shirataki
When you go low carb you have to let go of your beloved pasta, or so you thought. The next time you have a carby pasta craving youll want to give this recipe a try. It uses a low carb substitute called shirataki noodles. They come from an Asian plant called a konjac yam. The word shirataki means white waterfall which describes the appearance of the noodles.
The noodles are then combined with a creamy avocado puree that is mixed with heavy cream. It is then topped off with mozzarella cheese, however, you can use any cheese you prefer. This meal yields only 6 net carbs making it a great meal that is keto-approved.
http://happyketo.com/keto-creamy-avocado-pasta-shirataki/ PHOTOS AND RECIPE HERE: HAPPY KETO
Carbs Vs Net Carbs Calculations
One of the first things you need to know is that there is a difference between the total amount of carbs in your food, and the amount of carbs your body can absorb.
Carbs on their own are simple carbs, or in other words, how many carbs a food item contains. However, just because the food you eat has a certain amount of carbs, doesnt mean that your body is going to absorb them all.
The carbs your body absorbs from your food are known as net carbs. The important aspect to note is that fiber plays a large role in the absorption of carbs in your body.
Fiber causes your body to absorb less fiber than it otherwise would. Therefore, foods that are high in fiber will somewhat counteract the amount of carbs you eat.
Simply put, if you want to calculate how many net carbs your body will take in from a certain kind of food, you need to subtract the fiber content from it.
To keep it simple, if you eat something that has 20 grams of carbs and 15 grams of fiber, you would subtract the 15 grams of fiber from those 20 grams of carbs, which would then leave you with a total of 5 grams of net carbs which your body is going to absorb. This is important when it comes to avocados.
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Other Essential Keto Foods Worth Mentioning
If you get most of your calories from this list of top 10 keto foods, then you will get results . By eating each one of these foods throughout the week, you will be able to cover your macronutrient and micronutrient needs, while losing fat and feeling better than ever.
However, it is important to know that these arent the only health-promoting keto foods. There are plenty of other keto-friendly ingredients that can take your keto diet results to the next level. In my diet, for example, Ive been experimenting a lot more with shirataki noodles and avocado lately. They have been providing a much-needed change of pace for my palate and my health.
Zest Lime Shrimp And Avocado Salad
When its hot outside and you have your air conditioner running the last thing you want to do is heat up your kitchen. This is why no-cook recipes are a great alternative. Theyre also great for easy lunches or light dinners. This salad is full of fresh tasteful ingredients that youll want to make it over and over again.
To keep this a no-cook recipe youll want to purchases cooked and peeled shrimp. Then all you have to do is chop up the fresh foods, combine them all, season to perfection and then enjoy.
https://www.skinnytaste.com/zesty-lime-shrimp-and-avocado-salad/ PHOTOS AND RECIPE HERE: SKINNY TASTE
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Avocado Egg Salad Sandwich
Rather than going through all the steps to make deviled eggs from scratch, you can achieve a similar flavor combination with less effort by going with this spicy avocado egg salad sandwich.
This recipe is also a lifesaver when your cooked eggs dont separate cleanly from their shells when youre trying to make deviled eggs. Instead of throwing the batch of rough eggs away, chop them up to make this egg salad.
As you can see in the image above, the recipe saves calories and adds vitamins and minerals by going with a red bell pepper as the sandwich instead of bread. You could also use romaine leaves or lettuce cups.
Make a batch of avocado egg salad for lunch and pair it with the next recipe for a low-carb soup and sandwich combo.
Easy And Healthy Avocado Toast Recipe
After reading the health benefits of avocados, I’ve decided to make my favorite avocado toast recipe and share it with you.
First, mash 1 avocado in a bowl and add 5 cilantro leaves, lime zest, cayenne pepper, salt, and a touch of pepper. Then, in a separate bowl combine black beans, cubed fresh mango, and more lime.
Spread the avocado mash on toasted Ezekiel bread then add the mango salsa on top, and voilá! See below for a picture of my healthy masterpiece.
I love avocados and eat them with salads, use them as a baking substitute for eggs, mix them into my smoothie, and eat them straight out of the peel with a touch of salt.
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Because if youre only slicing up avocados or mashing them for guacamole, youre not using this keto diet superfood to its greatest potential.
Packed with fiber and healthy fats and low in net carbs, avocado is one fruit you should be eating every day.
So whether youre looking for unique recipes to break out of your avocado rut, or youre just looking for more healthy fats and fiber for your diet this roundup has you covered.
Youll find 40 delicious keto avocado recipes ranging from smoothies, appetizers, and sides to main dishes and even desserts.
Satisfying And Delicious Keto Avocado Smoothies
Similar to spinach, you can add avocado to a smoothie without ruining the taste or flavor of the original recipe.
However, unlike spinach, avocados do alter the texture of smoothies in a good way.
Instead of having a watery smoothie thats more like a chunky juice, youll have a thicker drink that resembles a milkshake in consistency. Thats why these revamped keto smoothies are so creamy, delicious, and crave-worthy.
Fortunately, since theyre packed with low-carb, filling ingredients instead of sugar and junk, theyll actually keep you satisfied and banish hunger pangs.
Treat yourself to one of these energizing, guilt-free keto smoothies to start your day or as a special pick-me-up in the afternoon:
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Avocados Can Help You Lose Weight
In a review study, researchers compared avocado intake to weight and body composition changes in adults over time. The longitudinal study, examined two groups of 56-year-old participants, one group ate avocados, the others did not. Avocado intake was self-reported on a food frequency questionnaire and results showed that the frequent avocado consumers gained less weight and stayed leaner over time compared to those who did not eat avocados regularly. The report concluded: “avocados contain nutrients and bioactive compounds that may help reduce the risk of becoming overweight or obese.” And concluded with, “habitual consumption of avocados may reduce adult weight gain.” This is even more remarkable given the fact that most adults gain 1 to 2 pounds a year, or 10 to 20 pounds a decade, and in the 11 year period of the study, the avocado eaters stayed the same weight.
When To Use An Egg Fast
An egg fast is not an everyday occurrence, even on a ketogenic diet. Your body needs a variety of foods, even low carb ones. A fast can be a way to shock your body out of a routine by either restricting something or adding something new to the mix. You may be suffering from insulin resistance and find that even low amounts of carbohydrates can affect your body in adverse ways. Your weight loss may be at a plateau and youd like to see the inches come off around your waist. A fast may be just what is needed to wake up your metabolism.
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Can You Eat Avocado On The Keto Diet
You can and should eat avocados on a keto diet because they are low in carbs and high in fat. Exceptional nutrient density and high-fiber content are other nutritional reasons to include avocados into your keto meal plan.
Besides offering great nutrition, avocados are also versatile. You can use avocados for making both sweet and savory dishes. Theyre also great as a filling ingredient.
Broccoli Kale And Other Cruciferous Vegetables
All low-carb vegetables contain vitamins, minerals, fiber, and antioxidants that are essential for all aspects of our health. Cruciferous veggies, however, come with an extra health boost.
Although they contain more vitamin K and A than many other vegetables, this isnt why we put cruciferous vegetables on the list of top 10 keto foods. What gives crucifers like broccoli and cauliflower an edge over every other veggie is sulforaphane.
Sulforaphane is a compound that is created when we crush or chew cruciferous vegetables. Once it is digested, sulforaphane activates a cytoprotective pathway that protects the cells from oxidative stress and removes toxins from the body. This is one of the main reasons why cruciferous vegetable consumption is linked to improved cognitive function and decreased cancer and heart disease risk.
The best part is that you wont have to climb to the top of a mountain or scavenge the Amazon jungle to reap the benefits of sulforaphane. All you need to do is eat popular veggies like broccoli, Brussels sprouts, cauliflower, and cabbage.
Cruciferous vegetables are a saving grace for ketogenic dieters as well because they make great substitutes for higher-carb foods and stand-alone side items and snacks. For instance, cauliflower can be used to mimic rice or mashed potatoes and kale can be turned into crunchy, delicious chips.
Recommended Keto Recipes With Cruciferous Vegetables:
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Palm Oil: Is It Bad For Keto
As long as you buy the right product, palm oil can be a great addition to the keto diet. Since it is often produced in a way that devastates the rainforest and its wildlife, we must pay close attention to what palm oil we consume.
In general, the healthiest palm oil for you and the environment is Red Palm Oil that is Certified Sustainable Palm Oil .
This palm oil is produced in a way that aims to reverse the damage done by palm oil plantations while maximizing the quality of the oil.
CSPO Red palm oil is full of healthy fats, is an excellent source of vitamins A & E, and can be used for high-heat cooking, sauteing, and frying.
However, it has a bold, paprika-like flavor, so it wont pair well with desserts, sweets, and baked goods. Youll find it tastes best when used as a cooking oil for tomato-based dishes and spicy foods.
Advantages of using CSPO-certified red palm oil:
- Excellent source of healthy fats, vitamin A, vitamin E, and phytonutrients.
- Adds a bold, paprika-like flavor that pairs well with tomato-based dishes and spicy foods.
- Can be used to replace coconut oil as a cooking oil for savory meals.
Disadvantages of using CSPO-certified red palm oil:
- Tends to be more expensive than other keto oils.
- Not suitable for keto desserts and sweets.