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Guacamole is more than an orgasmic dip for tortilla chips. The popular and versatile Mexican dish also provides extraordinary health benefits because of its main ingredient — avocados. As a matter of fact, most nutrition experts consider avocados a miracle food or superfood.
According to science, below are five reasons to include this avocado-based delight to your diet, regardless if it’s National Guacamole Day or not.
Alongside avocados, nutrient-dense onions and tomatoes play a significant role in guacamole’s high fiber content. The recommended amount of total dietary fiber you should consume is between 25 to 30 grams, claims the American Heart Association Eating Plan.
If you consume an adequate amount of fiber and water, you may induce regularity and decrease your risk of conditions such as constipation, high blood sugar, high blood cholesterol, type 2 diabetes, and obesity. Sufficient fiber and water intake may also reduce your risk of various cancers, including of the colon, breast, and prostate.
Although “fat” is a scary word to most of us, it is actually essential to our overall health. The type of fat we eat, however, determines whether our body is reaping benefits of sustaining damage.
Avocados are one of the few fruits containing healthy, monounsaturated fat. A quarter of an avocado (50 grams) has 6 grams of fat, which is about the same amount in a teaspoon of cooking oil. Having a healthful, varied diet high in fruits and vegetables, including avocados, may contribute to good heart health and overall minimize your risk of heart disease.
Avocados, tomatoes, and lime juice — all of which are standard ingredients in a delicious guacamole recipe — have ample amounts of vitamin C. Vitamin C is not only a necessary component for producing and maintaining collagen, but it may also effectively kill cancer cells.
In addition, other vitamins in guacamole include A, D, and E. These essential vitamins can help mitigate certain skin conditions, such as acne and psoriasis.
Avocados contain lutein and zeaxanthin. These powerful antioxidants may lower the risk of cataracts and age-related macular degeneration, says the American Optometric Association.
Because the ingredients in guacamole are an abundant source of fiber and healthy fats (both take considerable time to digest), your appetite will remain satisfied for much longer. The monounsaturated fats in avocados also promote weight loss. Just keep in mind that the number of calories you eat is a factor in achieving weight loss or gain.
In a NHANES survey comprising 17,500 participants, people who ate avocados were found to be healthier than those who did not include avocados to their diet. Therefore, whether you add guacamole to your Taco Bell burrito, spread it on toast, or simply enjoy it as a dip — the point is to eat it. The fiber content, fats, antioxidants, and vitamins in guacamole will give you a major health boost. Just mind your portion size. After all, too much of anything is never a good thing.