Avocados are keto and they are High Fiber Keto! And just as important, avocados are an essential immune boosting food because of their potent antioxidants, including glutathione, fiber content and good fats.
The High Fiber Keto diet itself is an incredible tool for immune support and the avocado is its star! Avocados are native to the tropical regions of Central America and South America and most domestic crops are grown in California. Avocados are relatively low in pesticide residues when compared with other produce.
If you have started reading my new book, High Fiber Keto, you’ve likely noticed that I use avocado in many recipes. Here’s why. Avocados are a fruit but unlike most fruits, they are high in fat, low in carbs and very high in fiber. In fact, a medium avocado has about 9 grams of fiber, and it’s a great way to add fiber, good fats and nutrition to any meal, without adding too many overall carbs. For reference, I recommend eating 20 grams of fiber - or more - every day. An avocado is very nutrient-dense and contains substantial amounts of your daily requirements for vitamin K, folate, vitamin C, potassium, vitamin B5, vitamin B6 and vitamin E.
In addition, avocados naturally contain fat-soluble carotenoid compounds, lutein and zeaxanthin, to support eye health, along with beta-carotene which is a powerful antioxidant. These nutrients - and especially vitamin C, folate, vitamin E and the phytonutrient antioxidants support immune health. Seventy-one percent of the fat in an avocado is oleic acid, the monounsaturated fat also found in olive oil, which is known as the heart-healthy staple of the Mediterranean style of eating.
In fact, eating avocados has been shown to improve heart health. Besides being good for the immune system and heart, other benefits of avocados include balancing blood lipids, weight loss, skin health and more. One study used data from the National Health and Nutrition Examination Survey (NHANES) to show that avocado consumers ate healthier diets. On average avocado eaters ate more good fats, more fresh produce, had better nutrient intakes and ate less added sugar than the non-avocado eaters. This meant that avocado eaters had lower weights, BMIs and waist circumference and a 50% lower risk for metabolic syndrome. Incredible!
Although this particular study didn’t go into immunity, we know that maintaining good nutrition is one of the best ways you can support your immune system for preventing infections and recovering quickly. The number of women facing metabolic syndrome in this country, along with my family’s experience, was a main driver behind all of the research that eventually led to publishing High Fiber Keto. Avocados are truly a keto superfood for wellness!
Keto Avocado RecipesAvocados are ripe when just soft to the touch, and I always like to have several on my counter at varying stages of ripeness so I always have one ready to go. Avocados are incredibly versatile and can be used in smoothies, dips, savory dishes, desserts and snacks. Here are some of my quick avocado keto recipes that I can throw together in a pinch.
- Half of a medium-sized avocado sprinkled with sea salt as a snack or side to a High Fiber Keto meal.
- Half of a medium-sized avocado, drizzled with olive oil, 2 eggs and red pepper flakes (Also known as AvocaGlow. The full recipe is in my book Glow15.)
- The Ultimate Fat Burning Guacamole – This guacamole is upgraded with MCT oil for an even higher fat dipping experience.
- A quick avocado salsa with cubed avocado, lime juice, red onion and cilantro to top avocado keto tacos.
- Add an avocado to a homemade vinaigrette to make it creamy.
- Endive Cups with Avocado Artichoke Dip make the perfect appetizer for any occasion!