This article will tell you how many carbs in an avocado are and why are they suitable for managing blood sugar levels.
Avocados are a fruit that is grown in temperate climates around the world. The avocado is an ovate or elongated shape and has smooth, dark green skin. Avocados taste delicious that can be used in a variety of recipes. You can eat avocados as an appetizer, snack, or dessert.
Are there carbs in an avocado?
Avocados are a significant source of healthy fats and potassium. Avocadoes are one of the most decadent protein-rich foods in the fruit world. However, some worry about how many carbs they contain.
100g avocado pulp contains little lower than 2 grams of carbs and 6.69 grams of dietary fibre. The detailed breakup of carbs in avocado is as follows.
Carbs in an avocado
Eating an avocado gives you 1.75 gm of carbohydrates and 144.26 kCal energy. Carbohydrates form just 4.85 % of the calories in an avocado. Here is how it completes your carbs requirements.
a. 0.64 % of the daily requirement of 275 gm for a 2000 kcal diet.
b. 0.85 % of the daily requirement of 206.25 gm for a 1500 kcal diet.
c. 1.06% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 1.41% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The breakup of net carbs in an avocado
Net carbs in an avocado – 1.75 gm.
Total Starch – 0.10 gm, which is 5.71 % of total carbs in an avocado
Total Free Sugar – 1.65 gm, which is 94.29 % of total carbs in an avocado
Details of free sugars in an avocado
a. Fructose – 1.00 gm, which is 57.14 % of total carbs in an avocado.
b. Glucose – 0.44 gm, which is 25.14 % of total carbs in an avocado.
c. Sucrose – 0.21 gm, which is 12.00 % of total carbs in an avocado.
d. Maltose – 0.00 gm.
Sum of Total Free Sugar – 1.65 gm, which is 94.29 % of total carbs in an avocado
Glycemic index of an avocado
The glycemic index of avocado and its glycemic load is 1 [PMID: 31554332]. Despite its carbohydrate content, the glycemic index rating of avocado is very low or near zero. The main reason for low GI is the low quantity of available carbs and more fibre.
Due to this reason, avocado is a potential fruit for the management of type 2 diabetes. Studies have demonstrated reduced blood sugar levels due to hypoglycaemic and antihyperglycemic effects of avocado.
Nutrition in avocado
a. 144.26 kCal of Energy
b. 2.95 gm of protein with a protein richness of 8.18 %
c. 1.75 gm of Carbohydrate with a carbohydrate to calories ratio of 4.85 %
d. 13.86 gm of Fats, with fats to calories ratio of 38.43 %
e. 6.69 gm of Total Fiber
f. 0.07 mg of Vitamin B1
g. 0.08 mg of Vitamin B2
h. 0.90 mg of Vitamin B3
i. 0.18 mg of Vitamin B6
j. 67.17 mcg of Vitamin B9
k. 9.36 mg of Vitamin C
l. 2.10 mcg of Vitamin D
m. 0.02 mg of Vitamin E
n. 38.74 mcg of Vitamin K
o. 28.48 mg of Calcium
p. 63.14 mg of Phosphorus
q. 0.81 mg of Iron
r. 48.14 mg of Magnesium
s. 390.00 mg of Copper
t. 0.74 mg of Manganese
u. 0.75 mg of Zinc
v. 2.00 mg of Chromium
w. 1.42 gm of Soluble Fiber
x. 1.25 mcg of Vitamin B7
y. 1.65 gm of Total Free Sugar
Health benefits of avocado
A healthy digestive system is associated closely with a high-fibre diet. Moreover, it may help lower blood cholesterol levels and prevent constipation by improving bowel movement. Avocadoes are high in fibre and have no cholesterol.
Further, avocados improve the microflora of the intestines by working as a prebiotic.
Avocados are high in potassium, fibre, vitamin C, folate, niacin and vitamin B6.
Avocados are also good for your heart as they contain healthy monounsaturated fats and antioxidants. They are also a good source of potassium and vitamin E.
In conclusion, avocados are a great source of healthy carbs. They are low in sugar and calories, and they contain a variety of essential nutrients. Adding avocados to your diet can help you meet health and weight loss goals.