08 July, 2011
Sugar in Avocados
People have been eating avocados in the United States since the early 1800s, and with good reason. Avocados are a good source of healthy monounsaturated fats as well as nutrients such as potassium, magnesium and vitamin C. Avocados have fiber, are tasty and best of all for many dieters, they contain no sugar.
Fat and Protein
Avocados are relatively high in calories, with a California avocado containing 227 calories, according to the USDA. Many of the calories are fat; there are 21 grams of fat in the average avocado. While the fat can throw a diet off-track, you shouldn’t worry about consuming moderate amount of avocado because much of the fat in avocados is monounsaturated. Avocados also contain 2.7 grams of protein.
Carbohydrates and Sugars
An avocado has less than half a gram of sugar, which means, according to the FDA, it can be labeled as a sugar-free food. When you eat an avocado, you’re consuming 12 grams of carbohydrate, nine of which are heart-healthy fiber. They are a healthy addition to any diet, even low-carb diets.
Desserts made with avocados are not common in the United States, but they can be found in many other countries. Avocado ice cream is enjoyed in some parts of Africa and in Mexico. In Vietnam and other Asian countries, you can drink a smoothie made creamy by the addition of an avocado. These treats are likely to contain a significant amount of added sugar.
Sugar-free Foods with Avocado
You can enjoy guacamole, chilled avocado soup and stuffed avocados, none of which have added sugar. To make a quick guacamole, simply mash an avocado, stir in a tablespoon or two of chunky salsa and add salt and pepper to taste. Make chilled avocado soup by blending an avocado with a couple of cups of milk and a bit of garlic salt. Stuff an avocado with a seafood salad. Crab salad is especially delicious when served with avocado.
You may be watching the amount of sugar you eat due to weight control efforts or diabetes. While avocados do not contain a significant amount of sugar, the amount of fat they contain can pack on the pounds quickly if you don’t pay attention to serving size. If you are in a restaurant eating guacamole, scoop about a quarter cup onto your plate so you don’t overindulge. If you’re using an avocado to add flavor to a sandwich, slice it in fourths or halves and save the rest for later.
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