Making Carbs Count avocados



eatly wrapped in

lumpy, shiney green

skin, avocados

are single-seed

berries, of all things.

Avocados are not a vegetable, but a

fruit and virtually the only fruit that has

monounsaturated fat.

A single avocado has nearly 1,000

milligrams of potassium, twice that of a

banana, which are better known as being

a good source of potassium and one

avocado has 4g of protein, among the

highest amount coming from any fruit.

The creamy texture and healthy fats

mean that avocado flesh can even be

used in baking as a substitution for butter

and is arguably a healthier swap out. The

flesh of an avocado is so healthy, you can

quite literally rub it on your skin to give it

a boost but even ingesting avocados is

good for your hair and skin.

Packing a punch

Avocados are packed with antioxidants,

amino acids and essential oils which can

repair damaged hair, moisturize dry skin,

treat sunburns and maybe even minimize

wrinkles (heck, why not?).

In the past, avos had a bit of a bad rap,

and a bad rep, but it's a load of nonsense.

Plus, over 75% of the fat in an avocado

is unsaturated fat, making them a great

substitute for foods high in saturated fat.

OK, so don't overdo it when indulging in

avocados (don't overdo anything, there's

usually a downside to excess), but if

you're on a diet or want to drop a few

pounds, avocados can be a part of your

weight loss, since losing weight requires

eating fewer calories than you burn off. A

1-oz (30g) serving of avocados contains

50 calories, so look for ways to substitute

avocados for foods that do not deliver lots

of vitamins, minerals and phytonutrients.

The carbohydrates in avocados are

naturally occurring and a 1-oz (30g)

serving of Hass Avocado contains 3g of

continued over

A healthy diet should be low in

saturated fat (less than 7% of

energy), trans fats (less than 1%

of energy), cholesterol (less than

300mg per day) and sodium.

Avocados have 3.5 grams of mono-

and polyunsaturated fat combined

and just 0.5 gram of saturated

fat per 1-oz (30g) serving (bear

in mind that a serving is given as

being 1/5th of a medium avocado,

so multiply all these by 5 if you eat

a whole one!). They are naturally

free of sodium, trans fats and

cholesterol. This means that they

are a great fruit to help meet hearthealthy eating recommendations.

Note, avocados can vary in size

but with low carb values and high

vitamin and fibre content, that

should not matter too much in

terms of insulin requirements.

Per 100g

Calories 160

Total fat 15g (23%)

Saturated fat 2.1g (10%)

Polyunsaturated fat 1.8g

Monounsaturated fat 10g

Cholesterol 0 (0%)

Sodium 7mg (0%)

Potassium 485mg (13%)

Total carbohydrate 9g (3%)

Dietary fibre 7g (28%)

Sugars 0.7g

Protein 2g (4%)

Vitamin A 2%

Calcium 1%

Vitamin C 16%

Iron 3%

Vitamin B6 15%

The nutrional

content of


Total Carbohydrate with 2g of fiber, 8% of

your daily recommended value. Fibre is a

complex carbohydrate and dietary fibre,

the kind you eat, has two forms: soluble

and insoluble. Soluble fibre attracts water

to slow digestion, while insoluble fibre

helps to speed the passage of foods

through the stomach and intestines.

Therefore dietary fibre can be helpful in

controlling weight because it helps make

you feel full faster and longer.

As regards to the 3g of total

carbohydrate in a 1-oz serving, in the

International table of glycemic index and

glycemic load values: 2002 published by

researchers from the University of Sydney,

no GI values were listed for meat, poultry,

fish, avocados, salad vegetables, cheese,

or eggs because these foods contain

little or no carbohydrate. It would be

exceedingly difficult for people to consume

a portion of the foods containing 50g

or even 25 g of available carbohydrate.

According to the researchers, "even in

large amounts, these foods when eaten

alone are not likely to induce a significant

rise in blood glucose," therefore eating

avocados is virtually free of any increase

in blood glucose levels.

How to pick 'em

You can buy avocados while they are quite

hard, in which case you will have to wait

for them to ripen at home. Store unripe

fruits in a bowl, but not in the fridge as

this will slow down the ripening process.

Bananas and apples release ethylene

gas, a naturally-occurring plant hormone.

If you store your unripe avocados in a

brown bag with an apple or a banana,

the gases trapped in the bag will help

avocados ripen quickly (according to The

Haas Avocado Board).

An avocado is ripe when you can

carefully press the flesh through the

skin and it feels soft, but not squishy, as

that may be an overripe or bruised fruit.

If you open one too soon and it's a bit


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