Can I eat avocado on keto?
By
Dr Jorge Metri (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this article, we are going to answer the query “Can I eat avocado on keto?” Moreover, the article will explore the benefits of avocado, nutritional value, and some tips on how to incorporate avocado in your keto diet.
Can I eat avocado on keto?
Yes, you can eat avocado on keto. Avocado is a keto-friendly food that can be included in your daily food plan because it has very low carbohydrates and high content of healthy fats. Plus, avocados have become a trend nowadays due to their health benefits (you will discover them in this article) (1).
What are the principles of the keto diet?
Before exploring why avocado is a keto-friendly food, it is important that you understand the keto diet. The keto diet is a nutritional approach in which the body is forced to use its fat tissue as an energy source; this will result in weight and body fat-mass reduction (2,3,4).
The mechanism of keto diet is by reducing your carbohydrate intake lower than 50 g a day. Generally, your body uses carbohydrates as primary energy source, and it is stored as glycogen (a molecule made of carbs) (2,3,4).
When you cut carbs from your diet, the glycogen will be depleted gradually, and after a few days, it will be completely depleted. When your body reaches this stage, you will enter ketosis; this is a metabolic state where your body starts using fat as an energy source instead of carbs (2,3,4).
However, to achieve a significant weight and body fat-mass reduction you must stick with the keto diet for a few weeks or months. Unfortunately, cheat-meals are not allowed in the keto diet because you will interrupt ketosis and refuel your glycogen stores (2,3,4).
Therefore, a keto diet prioritizes the intake of fats and proteins, and drastically reduces all carbs. It is noteworthy that you must eat proteins and do exercise to avoid muscle mass loss (2,3,4).
Why is avocado a Keto-friendly food?
Now you have completely understood what a keto diet is, we can move forward to explain why avocado is a keto-friendly food. Avocado has a low content of carbohydrates, besides it contains a lot of healthy fats and compounds which can prevent a lot of diseases (1,5).
Moreover, avocado is very versatile, you can use it in a lot of recipes, from salads, sauces, you can use its oil as a salad dressing (if you want more information, click here!), and even desserts!
Keep reading for learning more about the nutritional value, the health benefits, and some avocado recipes.
What is the nutritional value of avocado?
Avocados are packed with healthy fats, as well as many vitamins that are essential for our health. The following table summarizes the nutritional composition of 100 g of avocado (1,5-7).
| 100 g avocado | |
| Calories | 160 calories |
| Carbohydrates | 8.53 g |
| Protein | 2 g |
| Fat | 14.66 g |
| Fiber | 6.7 g |
| Monounsaturated fats | 9.79 g |
| Polyunsaturated fats | 1.81 g |
| Saturated fats | 2.12 g |
| Cholesterol | 0 mg |
| Vitamin C | 10 mg |
| Vitamin E | 2.07 mg |
| Vitamin K | 21 micrograms |
| Riboflavin (B2 vitamin) | 0.13 mg |
| Niacin (B3 vitamin) | 1.73 mg |
| Folate | 81 micrograms |
| Carotenoids (Lutein + zeaxanthin) | 271 micrograms |
Adapted from USDA FoodData Central (1)
In addition to the vitamins contained in avocado, it also has valuable components like carotenoids which can provide many health benefits (6,7).
What are the health benefits of avocado?
According to evidence, the nutritional components of avocados can provide health benefits in different systems in your body (7).
In the following subheadings, we will explore the effect of avocado in weight management, as well as in your gastrointestinal, cardiovascular, and metabolic health.
What is the relation between Avocado and weight loss?
The high fiber and fat combination in avocado promotes satiety and, therefore, a lower food and calorie intake. The combination between low calorie intake and ketosis, will promote the reduction of body fat-mass (5).
There is the belief that some types of food and/or exercise will promote the fat-mass reduction in localized zones, such as abdominal fat; however, there is no evidence to support that any food or exercise can do this, instead, fat-mass is reduced in different sites of your body (8).
Remember the key is to limit carbohydrates in your diet and stick to the routine and be patient to notice the results.
What are the health benefits of Avocado in the gastrointestinal system?
Avocados promote the growth of probiotics in your intestine. Probiotics are living bacteria that ferment the fiber and produce short-chain fatty acids (5,9).
Short Chain Fatty Acids (SCFAs) are protective against gut-related health outcomes like colorectal cancer, inflammatory, and infectious diseases (9).
Moreover, the fiber contained in Avocados can prevent constipation and diverticulosis, because fiber promotes intestinal motility (10).
What are the health benefits of Avocado in the cardiovascular system?
Avocados’ monounsaturated fatty acids have a positive impact on the lipid profile; for example, they increase the “good” cholesterol (HDL), and reduce the “bad” cholesterol (LDL) (6,7).
The reduction of LDL cholesterol, which is responsible for the build-up of plaque along the walls of the arteries, results in a lower risk of cardiovascular disease and stroke (6,7).
Moreover, the anti-inflammatory properties of monounsaturated fatty acids helps to prevent hypertension (6,7).
What are the health benefits of Avocado in Cancer?
Avocados can be helpful to prevent certain types of cancer thanks to the presence of carotenoids, polyphenols, and vitamins like C and E (6,7).
Cancers are linked to genetic changes in the cells. Antioxidants, like carotenoids, polyphenols, and vitamins like C and E can prevent cell damage (6,7).
Polyphenols and vitamin C are known for their antioxidant properties and for strengthening the immune system; these molecules also can prevent the mutation of your DNA by reducing the oxidative stress in your cells (6,7).
In the case of vitamin E and carotenoids, they also could act as photo protectors and prevent the damage to your DNA material caused by the solar radiation (6,7).
How can I Incorporate avocado in some recipes?
Avocados can be used in many food recipes.it can be added to salads, smoothies, soups, omelets, and desserts (7). You can check some recipes here.
Simple tips to add more avocado to your diet:
- Use veggie sticks and dip them in guacamole
- Use avocado oil for cooking
- Make smoothies with avocado to thicken it
- Add avocadoes to salads to make them richer in taste
Conclusion
In this article, we answered “Can I eat avocado on keto?” Moreover, the article explored the benefits of avocado, its nutritional value, and some tips on how to incorporate avocado in your keto diet.
References
- FoodData central [Internet]. Usda.gov. [cited 22 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102652/nutrients
- Dowis K, Banga S. The potential health benefits of the ketogenic diet: A narrative review. Nutrients, 2021;13(5):1654.
- Oliveira NC de, Sousa GK de, Ribas Filho D. Therapeutic Indications of the Ketogenic Diet: A Integrative Review. MedNEXT, 2021 15;2(3):63–68.
- Basolo A, Magno S, Santini F, Ceccarini G. Ketogenic diet and weight loss: Is there an effect on energy expenditure? Nutrients, 2022;14(9):1814.
- Sun L, Goh HJ, Govindharajulu P, Leow MK-S, Henry CJ. Differential effects of monounsaturated and polyunsaturated fats on satiety and gut hormone responses in healthy subjects. Foods, 2019;8(12):634.
- Bhuyan DJ, Alsherbiny MA, Perera S, Low M, Basu A, Devi OA, et al. The odyssey of bioactive compounds in avocado (Persea americana) and their health benefits. Antioxidants, 2019;8(10):426.
- Ford NA, Liu AG. The forgotten fruit: A case for consuming avocado within the traditional Mediterranean diet. Front Nutr, 2020;7:78.
- Ramirez-Campillo R, Andrade D, Clemente F, Afonso J, Pérez-Castilla A, Gentil P. A proposed model to test the hypothesis of exerciseinduced localized fat reduction (spot reduction), including a systematic review with meta-analysis. Hum Mov, 2022;23(3):1–14.
- Henning SM, Yang J, Woo SL, Lee R-P, Huang J, Rasmusen A, et al. Hass avocado inclusion in a weight-loss diet supported weight loss and altered gut Microbiota: A 12-week randomized, parallel-controlled trial. Curr Dev Nutr, 2019 ;3(8):nzz068.
- Snauwaert E, Paglialonga F, Vande Walle J, Wan M, Desloovere A, Polderman N, et al. The benefits of dietary fiber: the gastrointestinal tract and beyond. Pediatr Nephrol, 2022.
