1

votes

Does anyone know what type of carbs are in avocados? (Glucose or fructose or both?)

Answered on August 19, 2014
Created September 11, 2012 at 11:32 PM

Hello everyone!

I just recently started browsing the paleo hacks community. I've enjoyed a lot of the posts but was wondering if someone could answer a question I have regarding avocados. Does anyone know if the carbohydrates in avocado's are fructose or glucose? According to Nuitrition Data.com avocado's only have 1 gram of sugar but 20 carbs. Since the avocado is technically a fruit, I was wondering if anyone knew what type of carbs are in them? I ask because if they are glucose, I would consider eating them with my first meal of the day to avoid a foggy brain during the day when i'm in class instead of at night like i've been usually doing.

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1844/2

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on September 13, 2012
at 12:18 AM

It's an interesting idea. Mannoheptulose has been shown to interfere with insulin secretion in numerous studies. But it's either injected into the blood or fed in amounts far above what is found in an avocado. So we should be cautious about assuming avocados will raise blood sugar levels given this and their many beneficial nutrients. It's something to keep in mind though.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on September 12, 2012
at 11:52 PM

Agent Steel, use a blood glucose meter to see if it stabilizes 'your' blood sugar. its the only way to know for sure....for you

543a65b3004bf5a51974fbdd60d666bb

(4493)

on September 12, 2012
at 11:52 PM

Agent Steel, use a blood glucose meter to see if it stabilizes 'your' blood sugar. its the only way to know for sure for you.

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 11:21 PM

Does anyone know if the link Robert posted has any merit to it? I've been eating avocados primarily because I heard it helps stabilize blood sugar (Maybe from all the monounsaturated fat) but of course i'm concerned about its high omega-6 content.

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 11:19 PM

Amy B., thank you for your response! I will use your fruit and veggie recommendations to tweak my diet. I think the real underlying cause of my brain fog is that i'm not responsible enough with my sleep :( I've been following Chris Kresser's template though and have noticed days where my sleep has improved.

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 11:15 PM

(I used to binge on cherries cause psychology I feel like they would help me sleep cause of the melatonin...but then I became aware of their high sugar content!) Yes, I have some sleep problems...mainly due to withdrawal from some psychiatric medication (I seek consulation from a naturopathic doctor now). I was considering asking another question for the paleo hacks community but since i'm new I don't want to abuse the message boards.

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 11:12 PM

too many simple carbs from galactose and fructose*

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 11:11 PM

MathGirl: I don't eat very low carb. I would estimate I am well above 50 carbs per day. My concern is that I am getting too many simple carbs from Galactose (I drink a cup of organic full fat kefir or yogurt) for my first meal, then I have a cup of full fat grass fed milk in my last meal. My typical first meal includes 2 stalks of celery, some broccoli and spinach, and last meal asparagus, carrots and some spoon fulls of raw sauerkraut. My first meal I have a cup of blueberries and sometimes an 1/8th of a cup of goji berries...then at last meal about 16-18 cherries (I used to eat 40!!)

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 12, 2012
at 03:15 PM

Admins, can I please up vote this a few more times.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on September 12, 2012
at 01:23 PM

MathGirl is probably right about the brain fog. Could be your brain's still transitioning to fat. Avocados are NOT the source of brain fog.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on September 12, 2012
at 01:22 PM

There aren't a lot of fruits with "negligible carbs." The whole point of fruits is that they contain sugar/carbs (energy). As for veg, there are a ton of lowER carb veggies -- just avoid the starchy ones, like peas & corn (not technically a vegetable anyway). Salad greens, asparagus, spinach, broccoli, kale, (ALL leafy greens, in fact), zucchini, eggplant, cauliflower, celery, mushrooms, even bell peppers are relatively low carb. For fruit, think berries & maybe stone fruit (plums, peaches, nectarines). Tropical fruits are higher in total carbs, I think (mango, papaya, pineapple).

61844af1187e745e09bb394cbd28cf23

(11058)

on September 12, 2012
at 12:30 PM

Your best option? TRY IT. Everyone on here deals with n=1. What works for one won't work for another.

61844af1187e745e09bb394cbd28cf23

(11058)

on September 12, 2012
at 12:29 PM

How long have you been eating low carb? If you only started recently, that "brain fog" could just be the low-carb flu caused by the transition.

05de181d71c1df6304a03566fe821d4b

(795)

on September 12, 2012
at 08:06 AM

http://blog.sethroberts.net/2010/09/21/avocado-raises-blood-sugar/ have you guys seen this? I don't know if it would really raise blood sugar since it blocks glucose phosphorylation would it increase blood sugar? hmm I don't know what to think!

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 06:54 AM

Indeed I do. I usually eat my veggies and blueberries with pasture raised butter. But I'm curious if having an avocado with them would do the job as well.

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 06:53 AM

Thank you, Amy B., for your helpful reply. Would you know of any other fruits or vegetables that provide negligible carbs? Also do you still think that moving an avocado from my last meal to my first meal will help in having less of a foggy brain? However if the carbs are in the form of fiber I'm not sure if they would be as beneficial as having 3 red potatoes?

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on September 12, 2012
at 02:08 AM

In this context, "negligible" means "practically meaningless." In other words, DON'T WORRY about the amount of fructose (or any other sugar, for that matter) in avocados. There is *so little* of it, you really don't need to be concerned. If you're trying to limit fructose, avocados are *not* the thing you should cut back on. According to the link you posted, 16 out of the 20g carb in 1 cup of pureed avocado are fiber, and out of the sugars it contains, a *miniscule* amount of it is fructose.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on September 12, 2012
at 01:51 AM

Have you tried fats in the morning?

543a65b3004bf5a51974fbdd60d666bb

(4493)

on September 12, 2012
at 01:14 AM

"fiber is a carbohydrate. That's why it always appears as a sub-heading under carbohydrate". fyi, in some (a lot of?) Countries fibre (non US spelling) is listed separately (not as a sub heading under carbs).

543a65b3004bf5a51974fbdd60d666bb

(4493)

on September 12, 2012
at 01:13 AM

"fiber is a carbohydrate. That's why it always appears as a sub-heading under carbohydrate", fyi, in some (a lot?) of Countries fibre (non US spelling) is listed separately (not as a sub heading under carbs).

543a65b3004bf5a51974fbdd60d666bb

(4493)

on September 12, 2012
at 01:12 AM

"fiber is a carbohydrate. That's why it always appears as a sub-heading under carbohydrate", fyi, in some (a lot?) of Countries fibre (non US spelling) is listed separately (not under as a sub heading under carbs).

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on September 12, 2012
at 12:58 AM

Avocados don't have very much galactose I believe, but even if they did galactose isn't responsible for the negative effects of lactose intolerance, the way galactose and glucose are stuck together to make lactose is.

276a5e631b62f8e0793987c0496364bb

(1644)

on September 12, 2012
at 12:40 AM

109mg = .109 grams

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 12:18 AM

Thank you Mscott. That is interesting I did not know that. Do you know anything about the galactose found in avocados? I believe I am a bit lactose intolerant to a certain extent (Not full blown, but I can can usually go a long periods of time generously having dairy without a bad experience)

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on September 12, 2012
at 12:07 AM

What mathgirl said. Fiber is almost always sugar molecules (aka carbohydrates) stuck together in such a way that humans can't digest them.

61844af1187e745e09bb394cbd28cf23

(11058)

on September 11, 2012
at 11:58 PM

Yes, fiber is a carbohydrate. That's why it always appears as a sub-heading under carbohydrate.

2c2a6b3eb0f7b009352037ced01fed1d

on September 11, 2012
at 11:52 PM

Wait a minute. So fiber can be a carbohydrate? Do you think you can give me some advice for the comment I left above for MathGirl72?

2c2a6b3eb0f7b009352037ced01fed1d

on September 11, 2012
at 11:50 PM

Thank you for your response. What exactly does negligible sugar mean? Also under the nuitrition data it says that avocados contain galactose?? I thought galactose was only in dairy products i'm so confused :( I'm trying to limit my fructose intake but for the avocado it has 109 mg fructose. Do you or anyone else know how to convert 109 mg of fructose to the total carbs? ie 12 grams of carbs in an avocado...how many of it is fructose (for example 3 or 4 carbs?)

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3 Answers

4
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on September 12, 2012
at 12:20 AM

Go to the link you provided, scroll down to the Carbohydrates section and click on More Details.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 12, 2012
at 03:15 PM

Admins, can I please up vote this a few more times.

2
A2c38be4c54c91a15071f82f14cac0b3

(12682)

on September 11, 2012
at 11:49 PM

Most of those 20 grams are fiber. There are about 4 grams of sugar per fruit technically, most of this sugar is unique sugars like mannoheptulose, which likely don't contribute nutrition to humans. Only about 1-2 grams of actual sugar are in your average hass avocados, of which most of this is sucrose and some glucose.

http://journal.ashspublications.org/content/124/6/676.full.pdf+html

61844af1187e745e09bb394cbd28cf23

(11058)

on September 11, 2012
at 11:58 PM

Yes, fiber is a carbohydrate. That's why it always appears as a sub-heading under carbohydrate.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on September 12, 2012
at 01:14 AM

"fiber is a carbohydrate. That's why it always appears as a sub-heading under carbohydrate". fyi, in some (a lot of?) Countries fibre (non US spelling) is listed separately (not as a sub heading under carbs).

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 11:21 PM

Does anyone know if the link Robert posted has any merit to it? I've been eating avocados primarily because I heard it helps stabilize blood sugar (Maybe from all the monounsaturated fat) but of course i'm concerned about its high omega-6 content.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on September 12, 2012
at 12:07 AM

What mathgirl said. Fiber is almost always sugar molecules (aka carbohydrates) stuck together in such a way that humans can't digest them.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on September 12, 2012
at 01:13 AM

"fiber is a carbohydrate. That's why it always appears as a sub-heading under carbohydrate", fyi, in some (a lot?) of Countries fibre (non US spelling) is listed separately (not as a sub heading under carbs).

543a65b3004bf5a51974fbdd60d666bb

(4493)

on September 12, 2012
at 11:52 PM

Agent Steel, use a blood glucose meter to see if it stabilizes 'your' blood sugar. its the only way to know for sure for you.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on September 12, 2012
at 12:58 AM

Avocados don't have very much galactose I believe, but even if they did galactose isn't responsible for the negative effects of lactose intolerance, the way galactose and glucose are stuck together to make lactose is.

05de181d71c1df6304a03566fe821d4b

(795)

on September 12, 2012
at 08:06 AM

http://blog.sethroberts.net/2010/09/21/avocado-raises-blood-sugar/ have you guys seen this? I don't know if it would really raise blood sugar since it blocks glucose phosphorylation would it increase blood sugar? hmm I don't know what to think!

2c2a6b3eb0f7b009352037ced01fed1d

on September 11, 2012
at 11:52 PM

Wait a minute. So fiber can be a carbohydrate? Do you think you can give me some advice for the comment I left above for MathGirl72?

543a65b3004bf5a51974fbdd60d666bb

(4493)

on September 12, 2012
at 01:12 AM

"fiber is a carbohydrate. That's why it always appears as a sub-heading under carbohydrate", fyi, in some (a lot?) of Countries fibre (non US spelling) is listed separately (not under as a sub heading under carbs).

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on September 13, 2012
at 12:18 AM

It's an interesting idea. Mannoheptulose has been shown to interfere with insulin secretion in numerous studies. But it's either injected into the blood or fed in amounts far above what is found in an avocado. So we should be cautious about assuming avocados will raise blood sugar levels given this and their many beneficial nutrients. It's something to keep in mind though.

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 12:18 AM

Thank you Mscott. That is interesting I did not know that. Do you know anything about the galactose found in avocados? I believe I am a bit lactose intolerant to a certain extent (Not full blown, but I can can usually go a long periods of time generously having dairy without a bad experience)

543a65b3004bf5a51974fbdd60d666bb

(4493)

on September 12, 2012
at 11:52 PM

Agent Steel, use a blood glucose meter to see if it stabilizes 'your' blood sugar. its the only way to know for sure....for you

2
61844af1187e745e09bb394cbd28cf23

(11058)

on September 11, 2012
at 11:41 PM

The link you provided is for one cup of pureed avocado, which is more than one avocado.

One avocado has negligible sugar and only 12 grams of carbs (9 of the fiber). So, regardless of whether the negligible natural sugar in avocado is fructose or glucose, it isn't going to provide the sugar rush you are looking for.

276a5e631b62f8e0793987c0496364bb

(1644)

on September 12, 2012
at 12:40 AM

109mg = .109 grams

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on September 12, 2012
at 02:08 AM

In this context, "negligible" means "practically meaningless." In other words, DON'T WORRY about the amount of fructose (or any other sugar, for that matter) in avocados. There is *so little* of it, you really don't need to be concerned. If you're trying to limit fructose, avocados are *not* the thing you should cut back on. According to the link you posted, 16 out of the 20g carb in 1 cup of pureed avocado are fiber, and out of the sugars it contains, a *miniscule* amount of it is fructose.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on September 12, 2012
at 01:23 PM

MathGirl is probably right about the brain fog. Could be your brain's still transitioning to fat. Avocados are NOT the source of brain fog.

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 11:11 PM

MathGirl: I don't eat very low carb. I would estimate I am well above 50 carbs per day. My concern is that I am getting too many simple carbs from Galactose (I drink a cup of organic full fat kefir or yogurt) for my first meal, then I have a cup of full fat grass fed milk in my last meal. My typical first meal includes 2 stalks of celery, some broccoli and spinach, and last meal asparagus, carrots and some spoon fulls of raw sauerkraut. My first meal I have a cup of blueberries and sometimes an 1/8th of a cup of goji berries...then at last meal about 16-18 cherries (I used to eat 40!!)

2c2a6b3eb0f7b009352037ced01fed1d

on September 11, 2012
at 11:50 PM

Thank you for your response. What exactly does negligible sugar mean? Also under the nuitrition data it says that avocados contain galactose?? I thought galactose was only in dairy products i'm so confused :( I'm trying to limit my fructose intake but for the avocado it has 109 mg fructose. Do you or anyone else know how to convert 109 mg of fructose to the total carbs? ie 12 grams of carbs in an avocado...how many of it is fructose (for example 3 or 4 carbs?)

61844af1187e745e09bb394cbd28cf23

(11058)

on September 12, 2012
at 12:29 PM

How long have you been eating low carb? If you only started recently, that "brain fog" could just be the low-carb flu caused by the transition.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on September 12, 2012
at 01:22 PM

There aren't a lot of fruits with "negligible carbs." The whole point of fruits is that they contain sugar/carbs (energy). As for veg, there are a ton of lowER carb veggies -- just avoid the starchy ones, like peas & corn (not technically a vegetable anyway). Salad greens, asparagus, spinach, broccoli, kale, (ALL leafy greens, in fact), zucchini, eggplant, cauliflower, celery, mushrooms, even bell peppers are relatively low carb. For fruit, think berries & maybe stone fruit (plums, peaches, nectarines). Tropical fruits are higher in total carbs, I think (mango, papaya, pineapple).

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 11:12 PM

too many simple carbs from galactose and fructose*

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 11:15 PM

(I used to binge on cherries cause psychology I feel like they would help me sleep cause of the melatonin...but then I became aware of their high sugar content!) Yes, I have some sleep problems...mainly due to withdrawal from some psychiatric medication (I seek consulation from a naturopathic doctor now). I was considering asking another question for the paleo hacks community but since i'm new I don't want to abuse the message boards.

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 06:53 AM

Thank you, Amy B., for your helpful reply. Would you know of any other fruits or vegetables that provide negligible carbs? Also do you still think that moving an avocado from my last meal to my first meal will help in having less of a foggy brain? However if the carbs are in the form of fiber I'm not sure if they would be as beneficial as having 3 red potatoes?

2c2a6b3eb0f7b009352037ced01fed1d

on September 12, 2012
at 11:19 PM

Amy B., thank you for your response! I will use your fruit and veggie recommendations to tweak my diet. I think the real underlying cause of my brain fog is that i'm not responsible enough with my sleep :( I've been following Chris Kresser's template though and have noticed days where my sleep has improved.

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