Guac on Guac

Guacamole is a traditional appetizer staple for us dietitians. Not only is it plat based but it delivers so many good nutrients. We’ve seen this staple take on so many twists over the years and we’re here for it. For example, when we talk to people about lowering the fat in their diets a swap in guacamole would be to cut the avocado in half and add in mashed peas to increase the protein (and carbs)! With that, some of the other things that we see typically added in are tomatoes, onion, garlic, and cilantro. These items not only add flavor, but beneficial nutrients (and more fiber!). Now let’s talk about the benefits of avocados themselves.


Did you know that avocados are a good source of potassium? A 3.5 ounce (100g) serving of avocado provides 485mg of potassium which is more than a banana per 100g. Potassium works to assist in regulating nerve function and move nutrients into cells as well as take away waste. Folate is another nutrient found in avocados that is very beneficial to everyone, especially pregnant women and children. Folate is a B vitamin that is important for brain function and is essential for healthy pregnancies. Avocados are also packed with monounsaturated fats which can help keep you full and lower LDL cholesterol while not affecting your HDL cholesterol. 


We can’t let this last point go unnoticed – avocados are full of fiber! Per 3.5 ounces, avocados have about 7g which really pack a punch in the satiety (aka feeling of fullness) department. Not only helping you honor your hunger cues, but help keep you regular as well. So while this food is calorically dense, it is an excellent choice. Stay mindful of your portions and keep incorporating this good fat!