Is guacamole good for you? Guacamole comes from avocados, and it has a lot of healthy nutrients, vitamins, fats and fiber. It contains a high number of antioxidants and anti-inflammatory compounds that can help reduce the risk of chronic health diseases.
Is Guacamole good for you? iStock-photo credit: Candice Bell
This is the Nutritional Health Facts of a 7-ounce avocado:
• Calories-322
• Fat- 30 grams
• Protein- 4 grams
• Carbs- 17 grams
• Fiber- 14 grams
• Vitamin C- 22% of the Daily Value
• Vitamin E- 28% of the Daily Value
• Vitamin K- 35% of the Daily Value
• Riboflavin-20% of the Daily Value
• Niacin-22% of the Daily Value
• Pantothenic Acid- 56% of the Daily Value
• Pyridoxine-30% of the Daily Value
• Folate- 41% of the Daily Value
• Magnesium-14% of the Daily Value
• Potassium- 21% of the Daily Value
• Copper-42% of the Daily Value
• Manganese-12% of the Daily Value
Immune System
Vitamin C, Vitamin B6 and E provide essential nutrients for your body which will heighten your immune system.
Gut Health
Guacamole is high in fiber which is great for gut health. The fiber in guacamole is good for your digestive system which will help to promote the growth of healthy bacteria.
Weight Loss
Research studies have shown that following an avocado rich diet can help reduce the risk of heart related diseases. Anytime you consume a fiber food or snack it will help suppress your appetite and help with weight loss or maintaining bodyweight. So, guacamole which comes from avocados will help with making you feel full.
The Bottom Line is Guacamole is made from avocados and the reason it is good for you because of its fiber, healthy fats, Vitamin C, Vitamin B6 and Vitamin E. And it has a sizable number of antioxidants and anti-inflammatory compounds.
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References
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2) Khan N, Edwards C, Thompson S, Burke S, Walk A, Reeser G, Burd N, Holscher H. Effects of Avocado Consumption on Abdominal Adiposity and Glucose Tolerance: Findings from the Persea Americana for Total Health (PATH) Randomized Controlled Trial (P21-005-19). Curr Dev Nutr. 2019 Jun 13;3(Suppl 1):nzz041.P21-005-19. doi: 10.1093/cdn/nzz041.P21-005-19. PMCID: PMC6578444.
3) Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018 Apr 1;107(4):523-536. doi: 10.1093/ajcn/nqx078. PMID: 29635493.
4) Bailey RL, Parker EA, Rhodes DG, Goldman JD, Clemens JC, Moshfegh AJ, Thuppal SV, Weaver CM. Estimating Sodium and Potassium Intakes and Their Ratio in the American Diet: Data from the 2011-2012 NHANES. J Nutr. 2015 Apr 1;146(4):745-750. doi: 10.3945/jn.115.221184. PMID: 26962185; PMCID: PMC4807641.
5) Burnier M. Should we eat more potassium to better control blood pressure in hypertension? Nephrol Dial Transplant. 2019 Feb 1;34(2):184-193. doi: 10.1093/ndt/gfx340. PMID: 29301002.
6) Thompson SV, Bailey MA, Taylor AM, Kaczmarek JL, Mysonhimer AR, Edwards CG, Reeser GE, Burd NA, Khan NA, Holscher HD. Avocado Consumption Alters Gastrointestinal Bacteria Abundance and Microbial Metabolite Concentrations among Adults with Overweight or Obesity: A Randomized Controlled Trial. J Nutr. 2021 Apr 8;151(4):753-762. doi: 10.1093/jn/nxaa219. PMID: 32805028; PMCID: PMC8030699.
