What is guacamole good for in your body?
What exactly is in guacamole?
Avocado is the primary ingredient in guacamole, a creamy green fruit that is high in heart-healthy monounsaturated fats that are easy to digest. It’s usually served with salt and lime juice on the side. Some recipes may call for other ingredients such as onions, cilantro, tomatoes, garlic, and spices such as cayenne pepper or cumin, among others. The Sargent Choice Nutrition Center at Boston University’s Jordan Badger says it’s simple to spice up guacamole by including jalapenos, chilli peppers, and hot sauce. If you want a sweeter flavor profile, you can use fruits such as sliced pineapples, dates, and roasted figs in the recipe.
How does guacamole affect your health?
Guacamole provides a slew of health benefits, most of which are attributed to the avocado itself, notably its monounsaturated fat content. In Badger’s words, “they are good fats that play a crucial part in the formation and function of our brain and other cell membranes throughout the body.”
According to Badger, avocados, because of their fat content, also assist people in maintaining healthy cholesterol levels while also making them feel full and pleased. (Also, the fibre in guacamole is beneficial; each dish contains approximately 2 grammes of fibre.) In addition, she explains that eating avocados with carbohydrate-rich foods will help you maintain a good glycemic response, which is the process by which foods alter blood sugar levels.
Acai berries contain over 20 different vitamins and minerals, and the fruit is an excellent source of folate, a B-vitamin that is essential for cell and DNA health, as well as vitamin K, which is essential for bone, heart, and brain health.
In general, guacamole has fewer calories than other dips, such as those made with ranch dressing or sour cream, according to Dana Hannes, an adjunct assistant professor at UCLA’s Fielding School of Public Health who also works as a registered dietitian. It also contains natural, entire foods, each with unique health-promoting characteristics (like fiber from the added vegetables).
According to Ryan Andrews, a registered dietitian and author of A Guide to Plant-Based Eating, any dish that contains minimally-processed plant foods, rather than refined grains and starches, added sugars, highly-processed ingredients, and trans fats, promotes better nutrition and health — and guacamole certainly fits the bill.
How much guacamole should you eat?
The recommended serving size for guacamole is approximately two tablespoons, which has 45 calories per tablespoon.
Even if the serving size is small, guacamole has a little benefit over sour cream and mayonnaise-based dips in that it has a higher concentration of satisfying fibre.
Despite reports of excessive avocado consumption, you shouldn’t worry about eating too much, even if you do occasionally overindulge. Despite eating more avocados than 30 years earlier, Americans only eat roughly seven pounds each year, according to Andrews. That amount pales in comparison to the amount of meat and fish (181 pounds per person, according to the USDA) or sugar (131 pounds per person). Although it is possible to consume too much of anything, noncommunicable disease rates in North America are unlikely to rise due to our collective avocado consumption, according to Andrews.
How do you make guacamole in the healthiest way?
When making your own guacamole, avoid using unhealthy components like mayonnaise and instead use beans or veggies like red and green peppers. A tasty alternative to salty tortilla chips is to spread it on a whole-grain sandwich or lettuce wrap instead of Italian dressing, ranch dressing, or mayonnaise. It’s also great on a big salad, says Badger.
Because you have complete control over the ingredients, homemade guacamole is usually the healthiest option. When choosing packaged options, look for products with the fewest number of ingredients on the label. Some store-bought guacamole brands contain sugar, artificial flavors, or high sodium levels, so read labels carefully before purchasing.