Guacamole is a versatile dip or spread that has long been used to add flavor and consistency to dishes. It can easily be whipped up using avocados, onions, lime juice, and various spices. Not only does guacamole pack a flavorful punch, but it also has many health benefits that make it a popular dish.
Guacamole is high in fiber, full of vitamins and minerals, and loaded with heart-healthy fatty acids. If you’re on the keto diet and looking for a way to add flavor to your food, choose guacamole. Here are 7 reasons why guacamole is keto-friendly.
#1 Guacamole Contains a Low-Carb Fruit
When you’re on the keto diet, you’ll want to be mindful of your carb intake. Although the exact amount of carbohydrates varies from person to person, you’ll want to remember that the fewer the carbs, the bigger the effect on your weight loss.
Most people should stick with less than 20 grams of carbs per day when following a keto diet. This, unfortunately, rules out most fruits because they are high in carbs.
The avocado, however, is a low-carb friendly fruit. Yes, it’s a fruit! One avocado has roughly 17 grams of carbohydrates in it but when you subtract the 13 grams of dietary fiber, you are left with a delicious keto-friendly food.
Avocado is the main ingredient in guacamole and it’s also one of the healthiest fruits out there for a variety of reasons.
#2 Guacamole is Versatile
Many people enjoy guacamole because of its versatility. It can be incorporated into many keto-friendly dishes. Guacamole can be used to add some healthy flavor to an otherwise boring taco night. Spread your guacamole on a lettuce wrap, add your protein and veggies, and then take a bite.
The creamy and flavorful texture will even make you forget that you’re missing the tortilla. Guacamole is also great on salads, eggs, cauliflower rice, or even just by itself. You can also use it as a dip for fresh veggies or pork rinds if you’re craving a snack.
#3 Guacamole is High in Fats
Many people are nervous around guacamole because avocados are high in fat. If you’re following the keto diet, however, this is great news. Avocados are filled with the healthy monounsaturated fats that are good for your heart and your body and they are low in saturated fat.
Keto diets are diets that are high in fat and low in carbs. Guacamole is a dish that encompasses both of those things. It will give you energy, keep you full, and boost your brain function.
The percentage of calories you want from fat will generally be between 50% and 75% of calories. If you’re struggling to meet those needs, add a scoop of guacamole to your meals.
#4 Guacamole is Packed Full of Vitamins
There is no shortage of vitamins entering your body when you eat a scoop of guacamole. That’s because avocados contain Vitamin E, Vitamin C, Vitamin K, and Vitamin B1, B2, B3, B5, and B6. When someone on the keto diet skimps on their veggies, they can find themselves with a low Vitamin C intake.
Luckily, guacamole gives them the Vitamin C they need to repair tissues, absorb iron, and form collagen. The Vitamin K found in avocado is essential for blood clotting.
Those on a keto diet should be eating a moderate amount of protein. Eating too much can kick someone out of ketosis. When some is eating less protein, however, their B vitamins are taking a dip.
Luckily guacamole is packed full of them and can help increase your energy levels, metabolism, and brain function.
#5 Packed Full of Fiber Which Makes You Feel Fuller
An avocado has 13 grams of dietary fiber which is a great addition in your keto diet. The high-fiber found in guacamole will help you maintain bowel health.
Many people on a keto diet can struggle with bowel movements but the fiber found in guacamole will help you absorb water and speed up the movement of stool through the intestine. The fiber found in an avocado is also one of the reasons that this superfood helps you stay full longer.
When starting a keto diet, you might find yourself hungrier than normal because you cut out breads, pasta, and rice which were fillers that made you think you were full in the past.
When you find your stomach grumbling while on a keto diet, consider eating guacamole. It will help you feel fuller for a longer period of time due to the fiber.
You also won’t be kicking yourself out of ketosis with this high-fat low-carb snack.
#6 Guacamole Can Help Prevent the Dreaded Keto-Flu
When you make the switch to a keto diet, you can feel sick due to your body withdrawing from carbs. That’s called the keto flu which happens when your body switches to burning fat instead of burning glucose.
The keto flu is no fun and can result in cramps, dizziness, headaches, and more. If you want to avoid the keto flu, guacamole can be your best friend. That’s because avocados are full of potassium which is needed to balance electrolytes.
On a keto diet, many people neglect electrolytes but they are vital for overall health. When you’re at an electrolyte deficiency, you begin to feel weak and experience the symptoms of keto flu.
Eating an avocado or guacamole can give you the potassium which is needed to boost your electrolytes.
#7 Complimentary of Other Diets as Well
A keto diet is naturally low in gluten. If you’re trying to go gluten-free entirely, then add guacamole to your diet.
Guacamole is one of those versatile dishes that fulfills a lot of dietary requirements. Aside from being keto-friendly, guacamole is also gluten-free, vegan-friendly, and nut-free.
How To Make A Keto-Friendly Guacamole At Home
Ingredients
- 2 avocados
- ¼ jalapeño, chopped
- ¼ red onion, chopped
- ¼ cup cilantro
- 1 ½ lime
- kosher salt
Directions
- Slice the avocado and put it in a bowl.
- Add in the chopped red onion, jalapeño, and kosher salt.
- Chop the cilantro and add to the bowl.
- Squeeze the lime into the bowl.
- Mush all the ingredients together using a fork.
- Serve and enjoy.
Guacamole FAQs
Absolutely! If you’re on a ketogenic diet then a scoop of guacamole will up your fiber, vitamin, and mineral intake. Adding guacamole helps you stay full longer, gives your body the antioxidants you need, helps increase your daily fat intake, and will keep you in ketosis. Avocados are also known to reduce the risk of heart disease and cancer. Guacamole is so versatile that you can add it to almost any recipe.
Guacamole is dairy-free. It’s simply made with avocados, olive oil, lime juice, onions, cilantro, and various other ingredients. You can get creative and add or omit whatever ingredients you’d like.
Guacamole is made with avocado which is packed full of Vitamin E. Vitamin E is good for your skin. It can even help prevent wrinkles, heal sun damage, and even relieve irritation from certain conditions.
Guacamole is a great snack for women who are pregnant. That’s because the fruit provides balanced nutrition for a woman and her growing baby. Many doctors even recommend eating avocado while pregnant because the fruit is loaded with potassium, vitamins, and monounsaturated fats. Those fats help a baby’s development.
References
- https://www.ncbi.nlm.nih.gov/pubmed/23638933
- https://www.ncbi.nlm.nih.gov/pubmed/27651262
- https://www.ncbi.nlm.nih.gov/pubmed/1308699
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/
