Carbs in Avocados

There are two main kinds of avocados sold in the U.S. The most common is the Hass avocado or California avocado, with its thick bumpy dark green skin. The other is the Florida avocado (Fuente is one variety) which has a thinner lighter-green skin and is about twice the size of the Hass type. California avocados have more oil (mainly monounsaturated) and generally more nutrients than Florida avocados, for about the same amount of carbohydrate (by volume or weight).

Because avocados do not ripen until they are picked, they are available year-round in many places nowadays.

Carbohydrate and Fiber Counts for Avocados

• ½ cup cubes of California avocados: 1 gram effective (net) carbohydrate plus 5 grams fiber and 120 calories

• 1 average California avocado (about 5 oz.): 3 grams effective (net) carbohydrate plus 9 grams fiber and 227 calories

• 1 average Florida avocado (about 11 oz.): 7 grams effective (net) carbohydrate plus 17 grams fiber and 365 calories

Glycemic Index/Load for Avocados

There is no scientific study of the glycemic index of avocados. Since avocados have a lot of fat and fiber compared to the relatively small amount of carbohydrate, the glycemic index and load of avocado are likely to be very low.

More Information About the Glycemic Index

More Information About the Glycemic Load

Health Benefits of Avocados

Avocados (especially the California type) are an excellent source of many nutrients, including vitamin C, vitamin K and folate. They are a very good source of vitamin B6, pantotheinic acid, and potassium, and a good source of niacin, riboflavin, and many minerals.

Avocados are high in monounsaturated fat, a heart-healthy oil which may have other health benefits as well. Avocados are also rich in phytonutrients, including lutein and other carotenoids, which can help protect cells from damage.

Eating avocado along with salads and salsas has been found to improve the absorption of nutrients from them (although this is also true of other oils, and I haven't seen studies comparing them).

Low-Carb Recipes with Avocado

• Easy Guacamole
  
  
• Ginger Guacamole (good with fish, especially salmon)

More Information About California Avocados and Florida Avocados at Calorie Count Plus.

<sub>Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

Unlu NZ, Bohn T, Clinton SK, Schwartz SJ. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. Journal of Nutrition 135(3):431-6 (2005).

USDA National Nutrient Database for Standard Reference, Release 20.</sub>