If you’ve ever wondered whether guacamole is a good choice for managing your blood sugar, you’re not alone.
As someone with type 2 diabetes or prediabetes, making food choices that support healthy blood sugar levels can sometimes feel like a daunting task.
The good news? Guacamole isn’t just delicious; it can also be a fantastic addition to your eating plan.
So let’s learn why guacamole can be a super healthy option for managing your diabetes and how to incorporate it into your meals for maximum benefit.
Plus, we’ve got a delicious homemade guacamole recipe to share.
Why Guacamole is a Great Choice for Diabetics
The star ingredient in guacamole is avocado, which is rich in heart-healthy monounsaturated fats.
These fats are not only great for your cardiovascular health but also help stabilize blood sugar levels. Foods rich in healthy fats slow the digestion and absorption of carbohydrates, leading to steadier post-meal blood sugar levels.
Avocado is low in carbohydrates, with just about 2 grams of net carbs per 100 grams. This makes guacamole a low-carb, diabetes-friendly option that fits well into a meal plan aimed at controlling blood sugar.
Benefits of Guacamole Ingredients
Here’s a closer look at the main ingredients in the guacamole recipe below and their benefits:
Avocado
- Rich in fiber: One medium avocado contains about 10 grams of fiber, supporting healthy digestion and slower glucose release into your bloodstream.
- Packed with healthy fats: Monounsaturated fats help stabilize blood sugar and improve insulin sensitivity.
- Potassium powerhouse: Potassium aids in blood pressure regulation, important for overall heart health.
Tomato
- Low-carb and nutrient-dense: Tomatoes are a great addition to guacamole, offering flavor without spiking blood sugar.
- Rich in antioxidants: Lycopene, found in tomatoes, supports heart health and reduces inflammation.
Onion
- Natural blood sugar support: Red onions contain compounds that may help improve insulin sensitivity.
- Adds flavor without carbs: A flavorful, diabetes-friendly ingredient that keeps guacamole low carb.
Lemon Juice
- Rich in vitamin C: This antioxidant may help reduce inflammation and support immune health.
- Low glycemic: Lemon juice adds tanginess without affecting blood sugar levels.
This combination of ingredients creates a guacamole that’s both delicious and packed with nutrients to support blood sugar control!
Homemade Guacamole Recipe
Made from the super nutritious avocado, guacamole makes the perfect low carb snack.
It can also be eaten as an addition to Spicy Beef Fajitas, or to top your Breakfast Scramble.
Serve it up with a side of your favorite veggies – carrot sticks, celery sticks, cucumber slices, raw broccoli and cauliflower. Or just eat it with a spoon – it’s still thoroughly enjoyable!
Best of all, it’s incredibly easy to make at home.
Recipe
Delicious Guacamole Dip Recipe
Ingredients
- 2 avocado
- 1/2 tomato – very finely diced
- 1/4 red onion – very finely diced – you can also use brown or yellow onion
- 1 teaspoon tamari – wheat free soy sauce
- 2 teaspoon lemon juice – or more to taste
- salt – pinch
Instructions
- Remove seeds from avocados and scoop out the pulp into a bowl.
- Mash it all up a bit.
- Add all other ingredients, then mash together until smooth.
- Taste test and add a drop of tamari, lemon juice or a pinch of extra salt if needed. Often it might just need a bit of lemon juice, it depends on the taste of the avocado. Adjust until you achieve your desired taste and mix until it is deliciously creamy.
- Serve with veggie sticks or your favorite meats or salads.
Notes
Optional Ingredients to Enhance Your Guacamole
- Fresh cilantro: Adds a burst of flavor and anti-inflammatory benefits.
- Jalapeño or chili: For a spicy kick and metabolism boost.
- Garlic: Provides a savory depth and may support blood sugar regulation.
- Green onion: A milder onion alternative with added crunch.
- Cucumber: Adds freshness and a hydrating crunch.
- Greek yogurt: For a creamy texture and added protein.
- Crumbled feta: A tangy addition for extra flavor, or consider using any type of cheese.
- Smoked paprika: A hint of smoky warmth to elevate the taste.
These additions can personalize your guacamole while keeping it diabetes-friendly!
Enjoy!
Vinnie
How much is a serving size
Jedha: Nutritionist (MNutr)
1/4 recipe, as it says 4 servings.