Benefits Of Avocado Guacamole And How To Make It

The avocado-based dish known as guacamole was invented in Mexico. It is used as a dip, condiment, and salad element in foreign and American cuisine in addition to modern Mexican cooking. The avocados are largely responsible for the guacamole's health advantages, but the additional components also boost the nutritious value. The term "alligator pear" was frequently used to describe avocados in the early 1900s. The recipe for guacamole was first recorded in the 1697 book A New Voyage Round the World by English scientist and privateer William Dampier. During one of his circumnavigations, Dampier visited Central America and observed a native dish made of ground avocados, sugar, and lime juice.

Here are some health benefits of guacamole-

The abundance of folate and Vitamin E in guacamole significantly lowers your chance of developing heart disease. Avocados are heavy in fat, with 60% of it being monounsaturated fats, which may help decrease blood pressure and prevent heart disease, according to a study. Additionally, they are a great source of fibre, potassium, and folate, all of which are good for the heart and circulatory system.

Lowers Cholesterol

According to research, eating avocados for just one week reduced participants' cholesterol readings by 17%! This is brought on by beta-sitosterol, a substance found in avocados that naturally reduces cholesterol levels. Oleic acid and linoleic acid are two of the oils that avocados produce. In a balanced diet, these unsaturated fats are advised to help lower cholesterol.

Loaded With Essential Nutrients

One-half of an avocado counts as one of your five-a-day and has been praised as an example of nutrient-dense food. Avocados are a fantastic source of monounsaturated fatty acids, vitamin E, and folate. Additionally, they offer more soluble fibre than other fruits and are rich in beneficial minerals including iron, copper, and potassium.

Regulates Blood Sugar Levels

Guacamole's fibre controls blood sugar absorption, reducing spikes and crashes in your blood sugar levels. The majority of people are aware of the benefits of apples for blood sugar, but many are unaware that lemons, another component of guacamole, also contain pectin, a form of fibre that is just as healthy for blood sugar.

Avocado/ Unsplash.com

Ingredients

1. 3 avocados, very ripe

2. 1 large chopped ripe tomato

3. 1 small onion, finely chopped

4. 1  deseeded and chopped chilli, red or green

5. Lemon juice

6. A handful of chopped coriander

7. Salt and chilli powder to taste

Method

1. Remove the avocados' seeds by halving them. Avoid throwing the seeds!

2. Scoop out the flesh with a spoon and place it in a bowl.

3. Combine the avocado with the remaining ingredients.

4. Mash everything together with a masher or a whisk.

5. To keep the guacamole from becoming brown, keep the seeds in it.

Because it oxidises and turns brown quite rapidly, serve it right away. It can be used as a dip for fresh vegetables, served over toast, or eaten with chips.