Guacamole serves up an array of health benefits, and most are due to the avocado itself: specifically its monounsaturated fats. If you … All Rights Reserved. (The fiber also helps; a serving of guacamole has about 2 grams of fiber per serving.) Also, if you’re looking for more health news, check out our Healthy Patron health news page. Homemade guacamole is usually the healthiest type, since you control the ingredients. Guacamole’s main ingredient is avocado, a creamy green fruit full of heart-healthy, easy-to-digest monounsaturated fats. If you’re making your own guacamole, skip the unhealthier add-ins like mayo and add beans or your favorite vegetables, like red and green peppers. Guacamole is a heart-healthy dip that pairs well with more than just tortilla chips. “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. Don’t forget to add the chips, which run about 140 calories per ounce (about 15 chips). Some other foods you can dip in guacamole include carrots and bell peppers. Compared to how much meat and fish Americans eat each year (181 pounds per person, according to the United States Department of Agriculture) or added sugar (131 pounds per person) that amount is relatively small. Enjoy it with these nutritious foods for a healthy guacamole snack. If you eat a lot of chips and multiple servings of guacamole, the calories can add up quickly. 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. In general, despite the reports of over-the-top avocado consumption, you probably don’t have to worry much about eating more than you should — even if you over-dip every once in a while. Here’s what the experts say. There are also many ways to make it healthier. You’ll generally want to choose a guacamole that has a few ingredients, or one that only contains avocados. 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. “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. Even the Aztecs indulged in ahuaca-mulli, or avocado sauce. Chips and guac can be a healthy snack if you don’t eat to much of it in one sitting. Some store-bought guacamole brands have added sugar, artificial flavorings or large amounts of sodium, so compare labels before you buy — a good tip for any packaged food. Looking for blue corn tortilla chips? Use of this site constitutes acceptance of our, Is Guacamole Healthy? Since guacamole is high in fat and often served as a dip, it can be easy to overeat. Sign up to receive the top stories you need to know now on politics, health and more, © 2020 TIME USA, LLC. Also, guacamole is typically lower in calories when comparing it to other dips like ranch and hummus. The Healthy Patron is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com and affiliated sites. When looking at Wholly Guacamole’s 2oz. Guacamole serves up an array of health benefits, and most are due to the avocado itself: specifically its monounsaturated fats. Chips and guac can be healthy because guacamole has heart-healthy and easy to digest monounsaturated fats. Guacamole is typically lower in calories than other dips, like those using ranch or sour cream, says Dana Hunnes, an adjunct assistant professor at UCLA’s Fielding School of Public Health and a registered dietitian. It’s typically mixed with salt and lime juice. How Many Calories Am I Consuming When I Eat Chips and Guac? Healthy Snacks to Eat With Guacamole | Livestrong.com or about 13 chips is 140 calories. Considerations and Serving Tips. 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. For a 1/2-cup serving of traditional guac, it’s around 100 calories and 9 grams of fat. “If you crave a sweeter flavor profile, you can add fruits such as diced pineapples, dates and grilled figs.”. Healthy Fats. cup is 120 calories. Chips and guac can be healthy because guacamole has heart-healthy and easy to digest monounsaturated fats. It’s also made of natural, whole foods, which come with their own health-promoting benefits (like fiber from the added vegetables). Eat avocados alongside carbohydrate-rich foods, she adds, and the healthy fats will help control your body’s glycemic response, which is how foods affect blood sugar levels. Is Guacamole Healthy? Often times prepackaged guacamole can have extra and unnecessary ingredients such as: If you get lucky, some stores make fresh guacamole each day and those generally have few ingredients. INGREDIENTS 3 ripe avocados 1/4 cup diced yellow onion 1/4 cup tomatoes chopped 2-3 cloves garlic minced juice from 1 lime or more to taste 1 teaspoon sea salt more or less to taste 1 … So, the next time you’re eating chips with guac and looking to cut down on calories, be mindful of how much you eat. Avocados also contain about 20 different vitamins and minerals, and the fruit is a good source of folate, a B-vitamin crucial for cell and DNA health, and vitamin K, which is key for bone, heart and brain health. Guacamole boosts your fat intake, thanks to avocado's lipid content. Some recipes also call for onion, cilantro, tomato, garlic and spices like cayenne pepper or cumin. “It also tastes great atop a hearty salad,” says Badger. guacamole cups, we can see one 2oz. Veggies. So, if you eat one serving of Tostitos scoops and one Wholly Guacamole cup, that is relatively healthy snack. You can make guac healthier by limiting what you mix in it and by scooping in foods other than chips. Also, guacamole is typically lower in calories when comparing it to other dips like ranch and hummus. Vote Now, You can unsubscribe at any time. But is guacamole good for you? Guacamole has a solid reputation as a crowdpleaser, for sports fans and health nuts alike. Here's What the Experts Say. Check out our favorite brand online here. The standard serving size for guacamole is about two tablespoons, which contains 45 calories. 14 Yummy Alkaline Smoothie Recipes to Energize …, 13 Tasty Migraine Smoothies for Headache Relief. When looking at Tostitos scoops, 1oz. Each half-cup of pureed avocado adds almost 17 grams of fat to your ... Vitamin E. Folate. By signing up you are agreeing to our, WH Proposes Rollbacks to School Lunch Programs, Why Joe Biden Needs Mitch McConnell to Govern. Guacamole is so rich and nutty, it gives anything you dip into it so much more flavor. Sprinkle the shredded cheese in circles on the baking sheet, using about 1 … Oh yeah, don’t forget the chips. Because of their fats, avocados also help maintain healthy cholesterol levels and make people feel full and satisfied, Badger says. When making your own, add ingredients such as: If you are buying guac at the store, make sure to compare a few different brands they offer. 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