7 Healthy Facts about Guacamole and a Quick Recipe You Can Try at Home

by Jessica Smith

The South American cuisine has tantalizing offerings, from layered nachos to stuffed empanadas. But perhaps its best offering is guacamole. This tangy avocado-based dip adds a flavourful taste to food.

You can use it as a spread it on top of tortillas, or a dip for cheese fingers or vegetable sticks. The best part is that guacamole is great for maintaining good health. Its key ingredient, avocado, is called a “superfood” because it has proven health benefits.

Check out these seven facts about guacamole to know what makes it such a delicious and optimal health food!

1. It’s History

The popular paleo diet is based on the idea of recreating as unprocessed and healthy food as possible, akin to what our ancestors ate thousands of years ago. Guacamole actually has been eaten for thousands of years and can be traced back to the Aztecs.

They called it “ahuaca-molli” and created several recipes for it, which we use even today. Obviously, these recipes are all-natural and very healthy. Next time you eat guacamole, just think about how this simple dish is such a vital part of history!

2. Guacamole for Weight Loss

Most dips are not recommended for those seeking to lose weight, because they are filled with preservatives, salt, and sugar. Not the case with guacamole! The key ingredient of guacamole, avocado, is high in healthy monounsaturated fats.  These fats control your cholesterol and lower your blood sugar levels.

If you are on a diet, it cuts your cravings for fattening food, while leaving you feeling full. A serving of guacamole contains 8 grams of monounsaturated fat, making it a perfect addition to your meal along with your regular workouts.

3. Fits in Different Diets

While we are on the subject of diets—did you know guacamole is suitable for most diets? Be it paleo, keto or the Atkins diet, guacamole is suitable for them on. Guacamole is unprocessed and uncooked, making it perfect for those on paleo.

For those following the keto or Atkins diet, guacamole is low on carbohydrates, and high in healthy monounsaturated fats, making it the right fit for these diets.

4. Low in Sodium and High in Potassium

For composite food intake, the right requirements for nutrients like sodium and potassium need to be met. High sodium intake causes hypertension and kidney problems. On the other hand, low potassium levels (which is very common) can cause muscular tissues to weaken.

Most foods tend to be high in sodium and low in potassium. However, Guacamole manages to perfect this balance. One serving of guacamole contains only 10 mg of sodium and more than 450 mg of potassium!

5. High Fiber Content

Fiber has long been known to aid in the digestive process by fuelling the healthy bacteria in your gut. This contributes to diabetes prevention and combating digestive problems.

Guacamole is a highly fibrous food, with 7% of its composition being good fiber. Having guacamole means having a healthier and happier gut!

6. Helps Absorb Plant Nutrients

Many people eat plant-based foods, but still lack vital nutrients as they are not absorbed by their system. Several plant nutrients, such as Vitamin D, A, E and K are fat soluble, which means they need healthy fats in order to be absorbed.

Guacamole provides this healthy fat base, which is why it is the dip for your carrot sticks!

7. High in Antioxidants

Antioxidants help prevent the long-term disintegration of our cell system. Avocado, the main element of guacamole, is high in antioxidants such as Lutein and Zeaxanthin, which protect your eyes from diseases such as cataract. Not only is guacamole good for your body, it can potentially prevent eye damage!

Guacamole is so popular that there is even a day dedicated to this delicious food celebrated on September 16. Unfortunately, most modern day consumers of guacamole tend to purchase it bottled, preservative-filled variants.

For a healthier alternative, you can easily make guacamole at home! All you need is

• 2 ripe avocados
• ½ teaspoon salt
• 1 tablespoon of lime juice
• 2 chilies (preferably serrano chilies), deseeded and chopped finely
• ½ teaspoon black pepper

To make the guacamole:

Remove the seeds from the avocados after cutting them open. Scoop out the avocado flesh with a spoon.

For a quick concoction, mash the avocado flesh with a fork. Put this in a mixing bowl and add the other ingredients until you get the desired consistency.

For an authentic, traditional recipe, mash the flesh roughly in a pestle. Add all the other ingredients and mash until they are mixed well.

You can also add finely chopped tomatoes and onions for added flavor.

You can experiment with eclectic flavors of guacamole with this basic recipe, by adding watermelon, mangoes, and strawberries!

Enjoy your freshly-made guacamole as a spread, or a dip, without any health worries!

(Jessica, a registered dietitian,a wellness guru that loves to read, research and write. A fitness freak who believes in healthy living and doesn’t like to miss her yoga. When not reading she can be found relishing her favourite foods.)

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