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How healthy is guacamole?

The guacamolea sauce made with avocadosis one of the elements that cannot be missing on a Sunday superbowlgiven that It is used for ‘botanitas’; However, in excess it can be harmful to health.

He guacamole is one of the sauces most popular in Mexican lands, it is mainly used to accompany tacos, cuts of meat and to give flavor to the tortilla chips when presented as an appetizer.

According to Encyclopedic Dictionary of Mexican Gastronomy, the guacamole it consists of a thick sauce made with ripe avocados mashed with green chili, tomato, cilantro, onion and, on certain occasions, lemon juice.

Guacamole is one of the best vegan dishes in the world at Taste Atlas.  (Photo: Shutterstock).

What benefits does guacamole have?

The Harvard TH Chan School of Public Health site explains that 1/4 of a cup of guacamole contains 60 caloriessodium and fiberthe latter is a compound that helps the body with the digestion process.

Due to the nutritional values ​​of avocadoguacamole is a sauce full of nutrients and a healthy alternative for people looking to avoid consuming large amounts of carbohydrates.

Even Cleveland Clinic recommends to the sauce made with avocados as replacement for those made with cheese or cream.

Although guacamole is a fairly popular dip, Studies on its benefits are scarce. compared to those that have been made towards avocados alone.

Possible improvement in digestion

One of the main characteristics of avocado It is its fiber, since has been associated with different benefits for the organism.

Medical News Today points out that the digestive system can be benefited of the consumption of foods with natural fiber. This is because the compound prevents constipation and keeps the gastrointestinal tract healthy.

HE require more studies on the scope of this benefit with guacamole.

Guacamole is a Mexican sauce of pre-Hispanic origin that has conquered the world.  (Photo: Shutterstock)

Possible benefit for heart health

Healthline shares that, in certain studies, it has been seen that the vitamins, minerals, nutrients and fibers of avocado have improved heart health.

Some research has even seen the possibility that the consumption of avocado can reduce the presence of bad cholesterol, whose presence in excess generates cardiovascular problems; However, studies remain scarce.

Additionally, guacamole has not been tested for its possible effects on heart health.

Possible anti-inflammatory effect

In addition to avocado, guacamole is made up of other ingredients such as lemononion and cilantro, whose separate studies coincide with an anti-inflammatory effect:

  • Lemon: Medical News Today adds that vitamin C from citrus fruit contains antioxidant and anti-inflammatory properties.
  • Coriander: On certain occasions, the aromatic plant has been used in home remedies for its supposed results against inflammation, but the reality is that more studies are required in humans.
  • Onions: Healthline claims that the antioxidants in this vegetable could help reduce inflammation, but more evidence is needed.

Despite the anti-inflammatory properties of each ingredient, there are no studies that ensure that when combined in guacamole its results are enhanced.

Guacamole is mainly made up of avocado.  (Photo: Shutterstock).

What happens if I eat a lot of guacamole?

Although guacamole has been shown to be a healthy dip, due to separate studies on avocado, it is known that in large quantities could be harmful for the health of the organism.

Weight gain

In conversation with Eat this, not thatnutritionist Andres Ayesta explained that excessive consumption of avocados is associated with weight gain.

“Eating avocados in excess will cause weight gain. If eating large amounts of avocado in one day more calories are ingested than burned, excess energy will be stored as fat. Consuming more fat than recommended per day does not provide any additional nutritional benefit,” Ayesta explained.

Guacamole is a sauce of Mexican origin popular at the Super Bowl.  (Photo: Shutterstock).

Digestive problems

Although the fiber in avocado results in several benefits for the body, in large quantities it can be counterproductive and result in problems such as stomach pains.

“Taking too much (fiber) at one meal can cause bloating, abdominal pain and constipationespecially if you are not used to a diet rich in fiber,” Ayesta added.

In addition, Eat this, not that mentions that the saturated fats in avocado could result in inflammation of some parts of the body.

How much guacamole to eat per day?

Being made mainly with avocados, the most popular recommendation is that guacamole be consumed immediately after preparationsince the sauce oxidizes quickly, which can change its flavor.

There is no official recommendation on how much guacamole you can eat per day, it is best maintain moderate consumption to avoid side effects. What is known is about how much avocado should be consumed diary.

“Normally, I would recommend that ½ to an avocado a day is reasonable,” specialist Ariana Cucuzza advised. Cleveland Clinic.

Guacamole is one of the most famous Mexican preparations in the world.

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