Guacamole is the best thing Mexicans gave to the world, and I am happy it fits in the low-carb, keto lifestyle. I can't imagine life without guacamole! The harmonious blend of avocado's creaminess and fresh, tangy flavors from other ingredients is ever-refreshing.
In this post, we analyze the nutritional profile of guacamole and its role in low-carb and keto diets. How many carbs in guacamole? Is it a healthy snack? What foods taste great with it? Read on to find out!
Table of Contents
Is Guacamole Low-Carb?
Yes, guacamole is made with low-carb ingredients that fit the low-carb diet. A low-carb diet aims to reduce overall carb intake. Calories subtracted from carbs should be added to proteins or fats as energy, so you will still have a complete energy or calorie requirement per day. Avocado, the primary ingredient in guacamole, is naturally low in carbohydrates and high in healthy fats. Other ingredients commonly used like lime juice, onions, garlic, tomatoes, and cilantro, are relatively low in carbs. Moreover, they are often added in moderation.
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How Many Carbs in Guacamole?
Traditional guacamole with common ingredients like avocado, salt, lime juice, onions, garlic, tomatoes, jalapeno and cilantro contains 10 g net carbs in a serving of 100 g. This means that in a typical serving of about 30 g, you get only 3 g net carbs, which wonderfully fits into a low-carb diet. Remember a low-carb diet focuses on reducing carbohydrate intake and focuses on a healthy diet. You can have three servings of guacamole and still be within your daily carb limit.
Nutritional Information of Guacamole
Analyzing the nutritional information of food before buying or consuming it is the bane of being on a low-carb or keto diet. Let's take a look at guacamole calories and what it offers nutritionally in a serving of 100 g according to the USDA:
| Nutritional Information of Guacamole (per 100g) | Values |
|---|---|
| Calories | 162g |
| Carbohydrates | 10g |
| Proteins | 3.33g |
| Fats | 16.67g |
| Fibre | 6.7g |
| Fatty Acids | 3.33g |
| Vitamin C (ascorbic acid) | <1g |
| Sodium | <1g |
Can I Eat Guacamole On A Low-Carb Diet?
Yes, guacamole has low carbohydrate levels that will hardly throw you off your low-carb diet goals unless you eat large portions. If you limit yourself to one or two servings a day (1 serving is 2 tablespoons or 60 grams according to USDA FoodData Central), you can enjoy the condiment without worrying about a carb spike. Use it as a dip or dressing for your favorite low-carb nibbles including roasted vegetables, chicken wings, salads, wraps, and keto-friendly taco bowls.
Can I Eat Guacamole On A Keto Diet?
Yes, although a keto diet is more restrictive on carb intake to an average of 5-10% and a significant amount of fiber, which are all essential for a ketogenic eating plan. 2
So, is guacamole keto-friendly? Absolutely! On a ketogenic diet, your carb limit to less than 50 g net carbs per day therefore, you must increase your fat content for satiety. Guacamole is among the top recommended foods for upping fat intake on a keto diet. Have it alongside keto snacks and meals in small portions to remain within your carb limit.
Is Guacamole Keto-Friendly?
So, is guacamole keto friendly? Yes, absolutely. As mentioned above, guacamole is loaded with healthy monounsaturated fats and minimal carbohydrate content. This makes it a perfect low-carb, high-fat keto snack when served with keto-friendly chips or raw veggies.
What Makes Guacamole a Healthy Snack?
Guacamole is one of the healthy low-carb and keto-friendly snack, here is why:
- Nutrient-dense fruit: As evident in the nutritional information above, guacamole has a healthy nutrient profile. Its main ingredient, the avocado fruit, contains essential nutrients like vitamins, minerals, fiber, and substantial amounts of healthy fats. Other ingredients like lime and fresh herbs boost the guacamole's nutritional value.
- Low sugar content: Guacamole has small amounts of sugar from the natural ingredients used to make it. It is a superfood or snack choice for anyone watching their sugar intake.
- High fiber content: Guacamole has significant fiber content, especially from avocado, which will fill you up quickly and aid digestion.
- Antioxidants: Avocado contains various anti-inflammatory phytochemicals and antioxidants like zeaxanthin and lutein, which are good for eye health.
- No cholesterol and minimal saturated fats: Compared to other dips and dressings/spreads, guacamole is incredibly low in saturated fats and has no cholesterol and thus a healthy snack choice for those watching their cholesterol intake. According to WebMD, the fiber content of avocados is the reason for their cholesterol-lowering
effects.
- Heart-healthy fats: The monosaturated fats in avocados are heart-healthy as they lower total cholesterol and low-density cholesterol (LDL).While increasing high-density cholesterol (HDL, or good cholesterol).
Healthy Low-Carb Guacamole Recipes
The beauty of guacamole is its versatility. You can use it in various low-carb recipes and meal options. Try my Homemade Creamy Guacamole recipe to enjoy the following suggestions:
Bottomline: Guacamole is Low-Carb and Keto-Friendly
Guacamole is a perfect snack, spread, or dip for low-carb, ketogenic diets. Low-carb guacamole has basic ingredients like diced onions, tomatoes, lemon juice, ripe avocados, jalapeno, and fresh herbs like cilantro. In a typical serving of 30 g, you get 3 g of net carbs, which is on the lower end. Nonetheless, on a keto diet, you must be keen on your portion sizes to avoid exceeding your daily carb allowance.
FAQs
Yes, guacamole is a healthy snack as it contains essential nutrients like protein, healthy fats, carbs, minerals and antioxidants.
Yes, guacamole is a nutrient-dense food with lots of healthy fats, moderate protein content, and low carbohydrates. Keto diets emphasize reducing carb intake and increasing healthy fats and proteins to burn fats for energy instead of carbs.
No, the few carbs in avocado, the main ingredient in guacamole make it a low-carb snack, condiment, dressing or dip, perfect for low-carb diets.
While individual responses vary, guacamole generally does not cause a spike in blood sugar as it does not have sugar content. Remember, Avocado's GI or Glycemic Index is only 10, classifying it as low GI food. GI determines the impact of a certain food item on our blood sugar levels.
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