By Sara Butler
Avocados are good for you. They're full of healthy fats that your body needs to work at its very best. But what happens when you turn avocados into guacamole? Do they continue to be as good for you? When it comes to guacamole, there's good news and bad news about its health benefits. Here's what you need to know.
Guacamole: Nutrition Facts
Avocados are, as mentioned, really good for you and they happen to be the main ingredient in your favorite guacamole recipe. They're full of monounsaturated fat, which is good for your brain and the rest of your body too, plus they're full of fiber, potassium, folate, Vitamin B, Vitamin E, Vitamin K, and magnesium. Throw in some onions, tomatoes, spices, herbs, and a little lime juice and you've got yourself a dip that is, at its base, tasty and fairly healthy.
What About Health?
Taking a look at all the fiber, healthy fats, vitamins, and minerals in guacamole, you may assume it's a slam dunk when it comes to healthy snacks. The problem isn't the guacamole, it's the stuff you have along with it.
Guacamole is usually served as a dip. Because of this, you eat it with other things such as chips. It's also a common topping for foods such as tacos, which can be full of sodium and fat -- and calories, too. Put this all together and guacamole loses some of its healthy luster.
When it comes to enjoying guacamole, it's a lot like everything else in life: Safe to enjoy in moderation. While guacamole can be a healthy choice, having too much of it can also lead to unhealthy body weight and can even be bad for your heart.
How to Make Guacamole Healthier
The good news is that guacamole is a lot healthier than some other options, such as salad dressings and sour cream, which are the base of many different types of dips and toppings. If you want to make the guacamole you enjoy a little healthier, there are a few things you can do.
Try substituting the chips you'd normally use to eat it with fresh vegetables such as bell peppers or carrots. Also, don't add items high in fat to your guacamole recipes, such as mayonnaise or sour cream. It also is a good idea to make guacamole at home instead of buying it at the store. That way you can control the ingredients in it and avoid added sugars, salt, and preservatives that are found in pre-made versions.
You don't have to swear off guacamole to be healthy, you simply need to know how much to eat and what to pair it with!
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FAQs
Guacamole Nutrition
Is guacamole healthy for weight loss? ›
Guacamole, a creamy and delicious dip made primarily from ripe avocados, is a high-fat snack that can actually support weight loss efforts. Avocados are rich in healthy monounsaturated fats, which promote feelings of fullness and help control cravings.
Is it healthy to eat guacamole everyday? ›
Because avocados are high in antioxidants, regularly eating avocados may help increase the body's antioxidant defenses. A small study that included 45 people found that eating an avocado a day increased blood levels of the carotenoid lutein compared with a typical Western diet without avocado.
Is guacamole just as healthy as avocado? ›
So, guacamole has the same nutritional value as a normal avocado, along with more water content because of onions, lime juice, and diced tomato, more sodium because of added salt, and more vitamin C present in lime juice and tomatoes.
Is guacamole a super food? ›
Avocados are often considered a superfood because they are nutrient-rich and a good source of vitamins, minerals, and plant compounds.
Does guacamole burn belly fat? ›
We don't suggest going on a guacamole only diet (although that does sound delicious), but if you're looking to burn belly fat, incorporating an avocado into your meals may do your waistline some good. Avocados are also packed with monounsaturated fats which increase fat burning and help scorch calories after eating.
Is guacamole a junk food? ›
Guacamole can be enjoyed as part of a healthy diet, and is a great way to increase your intake of health-promoting nutrients like monounsaturated fats, fiber, folate and potassium. Because it is a calorically dense food, enjoy it mindfully and pair it with other healthy foods to get the most out of your meal.
What is the healthiest thing to eat with guacamole? ›
Carrots (and other raw veggies).
This is kind of a no brainer. Some of my favorites are carrots, radishes, and celery!
What does guacamole do to your body? ›
The health benefits of guacamole primarily come from the avocado. Avocados contain healthy monounsaturated fat, which boosts brain function and health. It is one of the good plant-based fats that can help lower your cholesterol and reduce your risk of heart disease and stroke.
Can I eat eggs and avocados every day? ›
However, this mix should be eaten in moderation. "The ideal way not to risk exaggerating with fat and calories is to bring to the table half avocado combined with two eggs, preferably hard-boiled, no more than a couple of times a week," says the expert, who here shares 5 good reasons to choose this meal combination.
Guacamole is also calorie-dense, but is high in unsaturated fat and has some important vitamins. Salsa is lower in calories, with no fat and has many beneficial vitamins.
How much guacamole is too much? ›
How much guacamole should you eat? The standard serving size for guacamole is about two tablespoons, which contains 45 calories. But even though the serving size is small, guacamole has an advantage over sour cream and mayo-based dips: it's a bit harder to overeat, since it contains more filling fiber.
Which is healthier, guacamole or hummus? ›
Both hummus and guacamole are delicious and nutritious dips that can be enjoyed as part of a healthy diet. However, when it comes to choosing between the two, hummus is generally the healthier option. It's lower in calories and fat, higher in protein and fiber, and lower in sodium.
What are the 7 superfoods? ›
Top 7 superfoods to try
- Superfoods have no agreed-upon definition, but most nutritionists would describe a superfood as a food offering superior nutrition in its class. Genuine superfoods have a high nutrient bang for their calorie buck. ...
- Beetroot. ...
- Blackcurrants. ...
- Cold-pressed nut oils. ...
- Watermelon seeds. ...
- Algae. ...
- Offal. ...
- Turmeric.
The recipe is simple and basic, which is probably why so many find it irresistible. Unlike fake versions which have included add-ins like garlic or tomatoes, Chipotle's guac uses just six ingredients: avocados, lime juice, cilantro, red onion, jalapeño and kosher salt.
Which is better for weight loss hummus or guacamole? ›
Here are some highlights:
They are similar in terms of total fat and calories but guacamole has higher levels of mono-unsaturated fatty acids (MUFA). MUFAs may lower your cholesterol and help regulate your blood sugar levels. Hummus has a higher protein content, which may help you feel fuller for longer.
Is salsa or guacamole healthier? ›
Guacamole is also calorie-dense, but is high in unsaturated fat and has some important vitamins. Salsa is lower in calories, with no fat and has many beneficial vitamins.
Why is guacamole so high in calories? ›
Avocados are unusual among fruits because they are high in fat. This means they contain a higher amount of energy (calories) than other fruits and vegetables.
