Guacamole, NFS: A Nutritious and Low-Glycemic Delight

Guacamole is a delicious avocado-based dip that originated in Mexico and has become popular worldwide. It’s not only tasty but also offers several nutritional benefits with a moderate glycemic impact. Let’s dive into the details of this creamy, versatile food.

Glycemic Information

Guacamole has a moderate Glycemic Index (GI) of 50, placing it in the medium GI category. However, what makes guacamole particularly suitable for those monitoring blood sugar is its remarkably low Glycemic Load (GL) of just 0.97.

The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a serving, making it a more practical measure for determining how a food affects blood sugar levels. With a GL under 1, guacamole has minimal impact on blood glucose, making it an excellent choice for those with diabetes or anyone following a low-glycemic diet.

Nutritional Profile (per 100g serving)

• Calories: 155
• Protein: 1.95g
• Fat: 14.2g
• Carbohydrates: 8.45g
• Fiber: 6.5g
• Sugar: 0.72g
• Net Carbs: 1.95g

Health Benefits of Guacamole

High in Healthy Fats

Most of the 14.2g of fat in guacamole comes from the heart-healthy monounsaturated fats found in avocados. These fats can help reduce bad cholesterol levels and lower the risk of heart disease and stroke.

Excellent Fiber Content

With 6.5g of fiber per 100g serving, guacamole is an excellent source of dietary fiber. This high fiber content is responsible for its low net carbs (1.95g) and contributes to its minimal impact on blood sugar levels. Fiber also promotes digestive health and helps maintain feelings of fullness.

Low in Sugar

Containing only 0.72g of sugar per serving, guacamole is naturally low in sugars, making it an ideal snack option for those monitoring their sugar intake.

How to Include Guacamole in a Low-GI Diet

• Use as a dip with low-GI vegetables like bell peppers, cucumbers, and celery
• Spread on whole grain toast for a nutritious breakfast
• Add to salads for extra creaminess and nutrition
• Use as a condiment for grilled protein sources like chicken or fish
• Include in wraps made with low-GI tortillas

Making Healthy Guacamole at Home

While store-bought guacamole is convenient, making your own at home allows you to control the ingredients and enhance its nutritional value. A basic recipe includes ripe avocados, lime juice, cilantro, onions, tomatoes, and a pinch of salt.

Conclusion

Guacamole is a nutrient-dense food with a low glycemic load, making it an excellent choice for those following a low-glycemic diet or managing blood sugar levels. Its rich content of healthy fats and fiber, combined with minimal net carbs and sugars, makes it both nutritious and suitable for various dietary needs. Whether used as a dip, spread, or condiment, guacamole can be a flavorful addition to a health-conscious eating plan.