Avocados are naturally nutrient-dense fruits that are low in fat, calories, and carbohydrates. They are free of cholesterol and sodium and are rich in vitamins and minerals such as folate and vitamins C, E, and B. They are also a good source of healthy fats and fiber.
Carbohydrates
Avocados contain about 3 g of carbohydrate per serving. A serving of avocado is considered to be one-fifth of an avocado. Of these 3 g, 1 g comes from fiber. A serving of avocado meets about 1 percent of your daily carbohydrate intake recommendations and about 4 percent of your daily fiber intake needs. Diabetic free foods contain less than 20 calories and less than 5 g of carbohydrate. While avocado is not a diabetic free food due to its calorie content, avocados are considered low-carbohydrate foods by the Food and Drug Administration.
Other Nutrients
Avocados contain about 50 calories per serving. They as a good source of vitamin K and folate. Avocados contain a number of other vitamins and minerals including vitamin B6, vitamin C, vitamin E, panthothenic acid, riboflavin and niacin. A serving of avocado contains about 4.5 g of total fat, 3.5 of which comes from polyunsaturated and monounsaturated fats. One serving of avocado provides 1 g of protein.
Heart Health
Of the 4.5 g of fat contained in avocados, 3 g are monounsaturated fat and 0.5 g is polyunsaturated fat. The American Heart Association states that both monounsaturated and polyunsaturated fats may help to lower LDL cholesterol. Saturated fats, trans fats, and dietary cholesterol can raise cholesterol levels. By replacing these fats with healthy fats such as those in avocados, you can help to reduce your cholesterol levels and decrease your risk of heart disease.
Uses
You can use avocados in place of other fats to add flavor and nutrition to many dishes. In addition to guacamole, you can use avocados on baked potatoes in place of butter and sour cream, as a fat in salad dressings and in place of mayo and egg yolks in deviled eggs. Try avocado as a spread on sandwiches.
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