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
Although there is little literature on guacamole and its health benefits, the bright green avocado-based dip contains nutritious ingredients, which means it can be a healthy addition to meals and snacks. An authentic guacamole is light on ingredients and lets the staple ingredients (avocados and lime juice) shine.
How healthy is guacamole? ›
It's Good for Your Heart
"The fiber and healthy fats found in avocados can improve cholesterol, making guacamole a heart-healthy snack or condiment," says Kim Murachver, M.S., RD, LDN, CDE, certified diabetes educator and owner of Greene Nutrition.
Is it healthy to eat guacamole every day? ›
A daily dose of avocado is good for your heart. Research has shown that people who eat avocados every day have higher levels of HDL, the "good" cholesterol. Avocados also may be good for your gut biome. But they're high in calories, so stick to recommended serving sizes.
Is guacamole ok 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.
How much guacamole should I eat a day? ›
Not to spoil the ending for you, but there is such a thing as eating too many avocados. Brown advises her clients to aim for half an avocado a day and to max out at one. The average avocado contains 322 calories and 29 grams of fat, so half an avocado has 161 calories and 14.5 grams of fat.
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!
Is eating guacamole the same as eating avocado? ›
We know the answer is obvious to most of you, but nevertheless, a lot of people ask this question. The difference between avocado and guacamole is: the first item is a fruit, and the second item is a dip using that fruit.
Is there a downside to eating avocados? ›
While avocados are good for you, it's possible to have too much of a good thing. Overeating avocados can cause adverse effects: Weight gain. Despite being an unsaturated fat, eating too many avocados can lead to weight gain due to the fat content.
Do avocados burn belly fat? ›
Studies show that women who regularly consume avocados typically have reduced abdominal (belly) fat. According to a recent study conducted by the University of Illinois, women who ingested avocados daily lost deep visceral abdominal fat.
Is guacamole good for your liver? ›
Avocados are staples in many cuisines and may help improve liver health. In a 2015 study , researchers reported that avocado may help lower blood lipids, or fats, and help prevent liver damage in people with nonalcoholic fatty liver disease (NAFLD).
Don't have time to make your own? Dig into one of the tasty options we found. Guacamole is one of the healthiest dips you can eat—you can actually consider it a vegetable. Avocado, the main ingredient, is rich in fiber, potassium, and antioxidants.
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.
Is guacamole or hummus healthier? ›
If you are on a lower carb diet, Bensley gives the edge to guacamole as a better choice. If you're looking to boost your protein intake, hummus is likely the better choice. Overall, "both guacamole and hummus can be a good part of a healthy diet, depending on how it is made and your health goals," said Bensley.
Is guacamole bad for your cholesterol? ›
Research suggests that the fiber from avocados can improve HDL cholesterol levels and the quality of LDL cholesterol. Adding two servings of avocado per week to a heart-healthy diet can lower your risk of heart disease. People tend to think of avocados in guacamole, which often is eaten with high-fat corn chips.
Is guacamole good for your stomach? ›
Avocado is a superfood packed with fiber and essential nutrients, such as potassium, which helps promote healthy digestive function. It's also a low-fructose food, so it's less likely to cause gas. Be wary of portion sizes when it comes to foods like nuts and avocados.
Is guacamole good for you at night? ›
The high-fat content in avocados helps you feel full for longer so your stomach won't be growling as you're trying to go to sleep. And avocados are also a good source of magnesium and potassium, which are both associated with better sleep.
Does guacamole raise your sugar? ›
Avocados are low in carbohydrates, which means they have little effect on blood sugar levels. A recent study published in Nutrition Journal evaluated the effects of adding half an avocado to the standard lunch of healthy, overweight people. They discovered that avocados do not significantly impact blood sugar levels.
Is salsa or guacamole healthier? ›
Ultimately, this match-up comes down to fat – and because avocados contain the healthiest fats, guacamole is king. “Avocados are an excellent plant source of dietary fat,” Allers says.
Is too much guacamole bad for you? ›
Well, that depends. There's no risk of overdose or toxicity from eating too much avocado, but it is high in fat and calories, which can really add up if you consume a lot. In addition, people with food intolerance may find that eating a lot of this fruit causes uncomfortable digestive upset.
Is guacamole healthier than mayo? ›
For comparison, avocado is about ½ the calories of mayo: two tablespoons of avocado contain 50 calories compared with 100 calories for the same amount of mayonnaise. Avocado also contains half the fat (4.5g to 9g) and is cholesterol free.
