Guacamole is great on its own as a snack (dip in carrots or peppers instead of salty tortilla chips), or use it as a spread on a whole-grain sandwich or lettuce wrap in place of Italian dressing, ranch or mayo. Lainey Younkin, M.S., R.D., weight-loss dietitian at Lainey Younkin Nutrition, tells her clients not to fear the fat and calories in avocado or guacamole. Ensure you take ripe avocados to avoid a raw taste that displeases the taste buds! Any dish that contains minimally-processed plant foods, instead of refined grains and starches, added sugars, highly-processed ingredients and trans fats, promotes better nutrition and health, says Ryan Andrews, a registered dietitian and author of A Guide to Plant-Based Eating — and guacamole certainly fits the bill. “It’s easy to spice up your guacamole by adding in jalapeños, chili peppers and hot sauce, too,” says Jordan Badger, a registered dietitian at Boston University’s Sargent Choice Nutrition Center. Think avocado toast with a tangy twist. Guacamole is also full of phytonutrients (health promoting nutrients found in plants) from the avocado including antioxidants lutein and zeaxanthin, and is a good source of folate (63 mcg) and potassium (386 mg). No matter how you prepare it, you'll reap the health benefits that come along with eating avocado, arguably the most important ingredient in guacamole. Or, make our Sweet Potato Skins with Guacamole. Most of the health benefits of guacamole stem from the avocados, but the Nutrients In addition to healthy fats and dietary fiber, avocados are also packed with other "From how much avocado is used to what's piled on top, avocado toast can go from a healthy to a not-so-healthy choice pretty quickly." 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. In short, yes, guacamole is packed with a lot of beneficial nutrients. It’s typically mixed with salt and lime juice. The avocado is virtually the only fruit that contains monounsaturated fat —good fat. EatingWell may receive compensation for some links to products and services on this website. Of course, the main ingredient is the creamy, dreamy avocado, filled with good fats that are as delicious as they are nutritious. Guacamole. For this breakfast guacamole, avocados are pumped up with tang and protein from fat-free … What you should eat in the morning to boost energy, stop cravings and support your overall health. Guacamole can be a fun way to add flavor to your favorite grain bowl. (Learn more about healthy foods to eat during pregnancy.). Double the recipe for entertaining groups of friends. Try our Chipotle Chicken Quinoa Burrito Bowl and sub guacamole for the avocado. Delicious and convenient guacamole and avocado dips ready any time. "Any healthy avocado toast recipe starts with a good base," says Yawitz. Avocados are rich in monounsaturated fat, specifically oleic acid, which has been linked to lower levels of inflammation (a risk factor for cardiovascular disease), lower LDL cholesterol (aka the "bad" cholesterol), and reduced risk of cardiovascular disease. Even the Aztecs indulged in ahuaca-mulli, or avocado sauce. But is this crowd favorite actually good for you? Potassium is one of the levels you need to be monitoring when it comes to CKD. Offers may be subject to change without notice. Read on for the health benefits, a few things to watch out for, and the best ways to eat it. It's an easy way to add healthy fats to a sandwich that may be lacking. Demand for avocados has accelerated as more consumers eat at home. Guacamole boosts your fat intake, thanks to avocado's lipid content. © 2020 EatingWell.com is part of the Allrecipes Food Group. “While we continue to eat more avocados than we did 30 years ago, we’re only consuming about seven pounds of them per person, per year,” says Andrews. Guacamole is perfect for the keto diet and lifestyle because the main ingredient in the recipe is avocado. Here are 5 wonderful health benefits of avocado… Guacamole will take your turkey, salmon, or bean burger to a whole new level. They also contain fiber, monounsaturated fats, and antioxidants, all of which have been linked to improved maternal health, better birth outcomes, and breast milk quality. Hoo boy - I am gonna answer the heck out of this one. Here, we take a closer look. Guacamole is also lower in calories than many other dips, sauces, and condiments, making it a healthier choice at a tailgate party or restaurant. Other common ingredients include cilantro, onion, tomato, and jalapeño. “It also tastes great atop a hearty salad,” says Badger. Try our Bean Burgers with Spicy Guacamole for a nutrient-filled option that packs a ton of flavor with every bite. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend. Guacamole is full of heart-healthy fats. Also, learn how to choose avocado and how to keep guacamole from turning brown. * The request timed out and you did not successfully sign up. Or, make our Sweet Potato Skins with Guacamole. Many people are scared of the word “fat”; however, fat is essential to our existence. Guacamole is also full of phytonutrients (health promoting nutrients found in plants) from the avocado including antioxidants lutein and zeaxanthin, and is a good source of folate (63 mcg) and potassium (386 mg). So, the avocado meat is chopped with salt and lime water. The simplest recipe is just mashed avocado, a little lime juice and salt. Shop for a bread that says "100% whole grain" on the label and contains at least 3 grams of fiber per slice. In fact, a 2013 study found that overweight adults who added half a fresh avocado to their lunch were less likely to feel hungry after eating. Is Guacamole Good For the Keto Diet? Although high in fat, it’s the healthy monounsaturated variety. “It’s possible to overdo any food, but non-communicable disease rates likely aren’t skyrocketing in North America because we’re all eating too many avocados,” Andrews says. Plus tips for making flawless guacamole every single time! Enjoy it mindfully, which can help you avoid overeating it. Research suggests that replacing carbohydrate-rich foods with avocado improves blood sugar control. (Learn more about the best and worst foods for your heart.). 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