But I’m sick of them.
But I can’t be. They are the ultimate darling of the keto community. They have an astonishing bonanza of nutrients and health benefits. They are truly a superior food. I’ve been keto for over 4 years and have had more avocados then Emelda Marquez had shoes. But I can’t give up on eating them. They are simply too healthy, and must be consumed!
This is why we must persevere:
They are loaded with vitamins:
- Vitamin K: 26% of the daily value (DV)
- Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Potassium: 14% of the DV
- Vitamin B5: 14% of the DV
- Vitamin B6: 13% of the DV
- Vitamin E: 10% of the DV
They also contain magnesium, and boast more potassium than a banana with small amounts of manganese, iron, zinc and copper and some phosphorus thrown in.
Several studies show that having a high potassium intake is linked to reduced blood pressure, and having high blood pressure puts us at a major risk for heart attacks, strokes and kidney failure.
How many people do you know that are on statins because of high blood pressure. I truly believe food is medicine, and most chronic illnesses can be healed with the right foods and avocados is but a piece of the puzzle.
The majority of the fat found in avocados is Oleic acid, which reduces inflammation and has a beneficial effect on genes linked to cancer. 1
This is extremely important because inflammation is present in every chronic disease known. Inflammation is a good thing when it is working properly, when we have a trauma, our antibodies rush in like firemen to put out the fire. But when we have chronic inflammation, our antibodies are running everywhere, being spread thin, and eventually our body succumbs to disease because our antibodies can’t put out all the fires.
Also, the fats in avocado also do not break down with heat, making avocado oil an excellent, and healthy oil to cook with, and one of our favorites.
Fiber is another nutrient that avocados are remarkably rich in.
The indigestible plant matter in avocados can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases. (2)
Soluble fiber is known for feeding the friendly gut bacteria in your intestines which is extremely important in your gut to brain health and communication.
There have been 8 controlled studies in people examining the effects of avocados on the risk factors of cholesterol, triglycerides, inflammatory markers and blood pressure. These studies have shown:
- Reduce total cholesterol levels significantly.
- Reduce blood triglycerides by up to 20%.
- Lower LDL cholesterol by up to 22%.
- Increase HDL (the good) cholesterol by up to 11%.
Most of us take special care to make sure we eat the right foods, take our vitamins, exercise, and eat foods the nourish our body, but is our body absorbing these nutrients? Some nutrients are fat soluble, like vitamins A,D,E, and K, which means they need fat to be absorbed into your system.
Adding avocado oil to your salad, salsa, or just about anything you eat can increase antioxidant absorption by 12 fold, (3) and can also increase the nutrient absorption of other foods you are eating.
Not only do they help you absorb your intake of nutrients, but they are extremely high in antioxidants themselves. They contain carotenoids lutein and zeaxanthin, which are incredibly great for eye health.
Studies show that they’re linked to a drastically reduced risk of cataracts and macular degeneration, which are common in older adults. (4)
After trolling the internet, I have listed some keto recipes where the star is avocado, but you would never know it!
Keto Avocado Brownies from Sweet As Honey. She also has some other great ideas for avocados.
Cilantro Avocado Ranch Dressing By Creme De La Crumb
Avocado Salsa Verde By Joyful Healthy Recipes
Keto Chocolate Avocado Pudding by Tasty Yummies
Coconut Avocado Grasshopper Bars from Raia’s Recipes *Note, where she uses honey, just use Choc Zero Syrup, or monk fruit to keep it keto.