Guacamole, a creamy dip originating from Mexico, has become a beloved staple in cuisines worldwide. Its vibrant flavor and versatility make it a popular choice as a dip, spread, or accompaniment to various dishes. Beyond its delicious taste, guacamole boasts an impressive nutritional profile, making it a healthy and satisfying option for many dietary preferences, including low-carb and ketogenic diets.
What is Guacamole?
Guacamole is an avocado-based dip that commonly eaten with Mexican delicacies. Its discovery dates back all the way to the 1500s. Guacamole is actually extremely simple to make. All you need is avocados, lime juice and salt. You can also add diced tomatoes, onions, and jalapenos for extra flavor. There are tons of ways to get creative with this popular party food. The most important ingredient is a ripe avocado. Avocados are considered a fruit because they fit all the criteria for a berry.
Nutritional Profile of Guacamole
Guacamole is a nutrient-dense food, offering a wealth of vitamins, minerals, healthy fats, and fiber. A typical serving of guacamole (approximately 2 tablespoons or 30 grams) contains about 5 grams of fat, primarily healthy monounsaturated and polyunsaturated fats. A 100-gram serving of guacamole contains approximately:
- Calories: 200
- Carbohydrates: 9 grams
- Fiber: 6.6 grams
- Protein: 2 grams
- Fat: 15 grams
- Potassium: 700mg (in a 1-cup serving)
- Vitamin K: 60 micrograms (in a 1-cup serving)
Macronutrient Breakdown (per 4-serving recipe):
- Calories: 172
- Fat: 15g (19% Daily Value)
- Saturated fats: 2g (11% DV)
- Trans fats: 0g
- Carbs: 11g (4% DV)
- Net carbs: 4g
- Fiber: 7g (25% DV)
- Sugar: 2g
- Protein: 2g
- Sodium: 47mg (2% DV)
Vitamins and Minerals (per 4-serving recipe):
Guacamole is a good source of several vitamins and minerals, including:
- Vitamin K (18% DV)
- Potassium (11% DV)
- Vitamin C (14% DV)
- Vitamin B6 (22% DV)
- Folate (B9) (21% DV)
- Copper (22% DV)
- Magnesium (7% DV)
- Iron (7% DV)
Health Benefits of Guacamole
The impressive nutritional profile of guacamole translates into numerous health benefits:
Read also: Enjoying Guacamole
- Heart Health: Guacamole is high in monounsaturated fats, which can help lower bad cholesterol levels when used in place of saturated and trans fats. These fats may have a positive impact on your heart health.
- Weight Management: A study published in the peer-reviewed journal Nutrients found that overweight and obese people who added avocado to their meals as a substitute for carbohydrates reported feeling fuller for longer periods of time.
- Eye Health: Avocados are loaded with healthy antioxidants, including zeaxanthin and lutein which has been shown to improve eye health and decrease the risk of cataracts.
- Improved Digestion: Tomatoes, onions, and avocados contribute to guacamole's healthy amounts of fiber. Guacamole has significant fiber content, especially from avocado, which will fill you up quickly and aid digestion.
- Potassium Source: Potassium is an essential mineral that helps your body maintain a proper fluid balance.
- Vitamin C Source: The common ingredients that guacamole is comprised of - tomatoes, lime juice, and avocados - contain healthy amounts of vitamin C.
Guacamole and Keto Diet
A low-carb diet aims to reduce overall carb intake. Calories subtracted from carbs should be added to proteins or fats as energy, so you will still have a complete energy or calorie requirement per day. Avocado, the primary ingredient in guacamole, is naturally low in carbohydrates and high in healthy fats. Other ingredients commonly used like lime juice, onions, garlic, tomatoes, and cilantro, are relatively low in carbs.
Is Guacamole Keto-Friendly?
Yes, absolutely. Guacamole is made with low-carb ingredients that fit the low-carb diet. On a ketogenic diet, your carb limit to less than 50 g net carbs per day therefore, you must increase your fat content for satiety. Guacamole is among the top recommended foods for upping fat intake on a keto diet.
Traditional guacamole with common ingredients like avocado, salt, lime juice, onions, garlic, tomatoes, jalapeno and cilantro contains 10 g net carbs in a serving of 100 g. This means that in a typical serving of about 30 g, you get only 3 g net carbs, which wonderfully fits into a low-carb diet.
Why Guacamole is a Good Keto Snack
- Low in Carbs: Guacamole is relatively low in carbohydrates. A 100-gram serving contains about 9 grams of carbohydrates, which is small compared to the recommended daily value of 300 grams based on a 2000 calorie diet. A half cup serving of guacamole contains 12 grams of carbs and 8 grams of fiber.
- High in Healthy Fats: Guacamole does contain a significant amount of fat, approximately 15 grams in a 100-gram serving. However, it is primarily monounsaturated fat, a healthier type of fat that may have a positive impact on your heart health.
- Nutrient-Dense: As evident in the nutritional information above, guacamole has a healthy nutrient profile. Its main ingredient, the avocado fruit, contains essential nutrients like vitamins, minerals, fiber, and substantial amounts of healthy fats. Other ingredients like lime and fresh herbs boost the guacamole’s nutritional value.
Guacamole and Blood Sugar
While individual responses vary, guacamole generally does not cause a spike in blood sugar as it does not have sugar content. Remember, Avocado’s GI or Glycemic Index is only 10, classifying it as low GI food.
Guacamole Variations and Dietary Considerations
Guacamole's versatility extends to various dietary needs:
Read also: Delicious Keto Guacamole
- Gluten-Free: Yes, guacamole is generally gluten-free. The primary ingredients - avocados, tomatoes, onions, and lime - do not contain gluten.
- Low FODMAP: Guacamole can be low FODMAP, depending on the ingredients used. Avocados do contain FODMAPs, but a small serving size (1/8 of a whole avocado or 30 grams) is considered low enough to be acceptable on the FODMAP diet.
- Vegan: Yes, guacamole is vegan. The staples of guacamole - avocados, lime, tomatoes, jalapenos, and cilantro - are all plant-based.
- Paleo-Friendly: Yes, guacamole is considered paleo-friendly. It's made from avocados, which are full of healthy fats, and often contains other paleo-friendly ingredients like lime juice, cilantro, and tomatoes.
- Whole30 Approved: Yes, guacamole is Whole30 approved. Whole30 is a diet plan that emphasizes whole foods and eliminates sugar, alcohol, grains, legumes, soy, and dairy.
- Kosher: Yes, guacamole can be kosher. The main ingredients in guacamole are avocados, lime juice, and salt, all of which are naturally kosher.
- Cholesterol-Free: No, guacamole is not high in cholesterol. Avocados, the main ingredient in guacamole, are cholesterol-free. It is worth noting that avocados are high in monounsaturated fats, which can help lower bad cholesterol levels when used in place of saturated and trans fats.
Guacamole Recipe
This easy recipe takes just 15 minutes to prepare and yields 1 1/4 cups.
Ingredients:
- 230 grams (1 cup) Hass Avocado, mashed
- 4 grams (1/4 cup) Cilantro, chopped
- 10 grams (1 tablespoon) Spring Onion, sliced thin
- 14 grams (1 medium) Jalapeño Pepper, minced
- 15 grams (1 tablespoon) Lime Juice
- 2.8 grams (1 teaspoon) Garlic, minced
- 15 grams (1 tablespoon) Avocado Oil
- Salt to taste
Directions:
- Combine all ingredients in a bowl and mix together very well.
- To store the guacamole and prevent browning, place a sheet of plastic wrap directly in the surface. Press the plastic wrap down to remove all the air and to make contact with the top layer.
Macronutrient Ratio: 4:1
Serving Size: 1/4 Cup
Calories per Serving: 101
This recipe is suitable for Classic Keto, Modified Keto, Modified Atkins, Low Glycemic Index, and MCT Oil keto diet plans.
Read also: Is Chipotle Guacamole Keto?
Creative Ways to Enjoy Guacamole on a Low-Carb Diet
- Smashed Guacamole: There's beauty in simplicity.
- Avocado Crema: Looking for a creamier guacamole recipe? Look no further.
- Creamy Avocado Egg Salad: If you haven’t tried avocado egg salad then it’s time you enjoy egg salad in a whole new way.
Guacamole at Chipotle: A Keto-Friendly Fast Food Option
Chipotle is a great option for those following a keto diet. When ordering at Chipotle, opt for a salad bowl with a romaine lettuce base. Load it up with grilled meats like carnitas or barbacoa, cheese, and of course, guacamole. Be mindful of high-carb add-ins like rice, beans, corn salsa, and honey vinaigrette. Sour cream is a good source of fat, but be aware that Chipotle's sour cream has a higher carb count than most store-bought versions.
Keto-Friendly Chipotle Options:
- Keto Salad Bowl (romaine lettuce base)
- Guacamole
- Cheese
- Sour cream (in moderation)
- Carnitas or Barbacoa (pulled meats)
- Queso (in moderation)
Items to Avoid at Chipotle on Keto:
- Burritos (tortillas)
- Chips
- Rice (white or brown)
- Beans (pinto or black)
- Roasted Chili Corn Salsa
- Chipotle Honey Vinaigrette
- Sofritas