Guacamole is a delicious avocado-based dip but by tweaking the recipe a little bit, you can have a tasty dish that also includes other incredible superfoods like chia seeds!

Avocados are one of the most popular superfoods for a reason. They’re delicious, they’re full of “good” fats and they can also make you feel full longer.

A study has even revealed that people who eat avocados regularly have “higher intakes of fiber, vitamins E and K, magnesium and potassium.” Detailed below are five reasons to incorporate avocados into your regular diet.

Avocados boost your nutrient intake

According to a study, consuming avocados can help your body absorb more antioxidants from other superfoods.

For the Ohio State study, researchers found that men and women who consumed salads and salsa with 2.5 tablespoons of avocado absorbed more than eight times more alpha-carotene and 13 times more beta-carotene. These phytonutrients can help prevent cancer and heart disease.

Avocados help boost satiety

People tend to gain weight if they eat a lot of junk food. But one study has found that consuming avocados can help curb unhealthy snacking, which is good news if you want to lose weight and improve your eating habits.

Consuming good fats can help slow stomach emptying and this makes you feel fuller longer. Avocados offer at least 22 grams of fat each, like heart-health boosting monounsaturated fatty acids (MUFA).

For a study, participants were asked to rate feelings of satisfaction and appetite after eating meals with or without avocado. Results showed that adding half of an avocado to meals significantly increased self-reported satiety. Adding avocadoes also helped reduce the desire to eat for up to five hours.

Avocados help promote weight lost

If you’re trying to lose weight, it’s important to understand the difference between bad and good fats. In fact, consuming foods that contain good fats can help you lose weight!

Superfoods with plant-based fats like avocado contain beneficial antioxidants. The superfruit can also help fight inflammation.

Some studies have even found that people who consume avocados regularly weigh less and have smaller waists even if they don’t monitor their calorie intake.

Avocados boost heart health

The MUFAs in avocados can help reduce “bad” LDL (low-density lipoprotein) cholesterol and boost “good” HDL (high-density lipoprotein). This can help reduce heart disease disk, often considered the main killer of both men and women.

In one study, scientists discovered that consuming avocados have heart-protective benefits. Compared to eating a burger without avocado, the addition of half of an avocado helped curb the production of compounds linked to inflammation.

Adding avocados also helped improve blood flow among the volunteers. The fruit also didn’t increase triglycerides or blood fats beyond the amounts raised when consuming the burger alone.

Avocados can also be used to make yummy desserts

If guacamole isn’t your thing, you can use avocados to make nutritious and tasty desserts!

Try the suggestions below to whip up an avocado-based treat:

• Make fruit tacos with avocados.
• Use avocados to make fruit smoothies.
• Whip avocados to make chocolaty pudding.
• Use avocados instead of butter when baking. Replace each tablespoon of butter for recipes like brownies. When making cupcakes, you’ll need half a tablespoon of avocado.
• Bake avocado cookies or muffins.
• Make fruity avocado ice cream or popsicles!
• Frost cakes with avocado icing.
• Make avocado truffles or whip up some avocado pudding.

Gut-health boosting guac

Whether you’re making a snack for the whole family or hosting a small party, this guac will be a hit every time. This guac recipe was based on “The Mexican Keto Cookbook” by Torie Borrelli.

Prepare this guac to easily sneak more veggies and healthy fats into your kids’ meals! This recipe also includes superfoods like sauerkraut with probiotics, chia seeds, collagen peptides and moringa powder.

The lime juice will prevent the guacamole from turning brown. When prepping the avocado, scrape out all flesh connected to the skin because it’s the most nutrient-dense part of the superfruit.

You can prep the guac at least three hours before serving. Refrigerate and serve when you’re ready.

Ingredients for 2 cups of guacamole:

• 2 medium ripe avocados
• 1 cup of frozen green peas, thawed (You can also use shelled edamame or broccoli florets.)
• 1/4 cup of cilantro, chopped
• 1/4 cup of red onions, chopped
• 3 tablespoons of freshly squeezed lime juice
• 2 tablespoons of sauerkraut, chopped
• 2 tablespoons of sauerkraut brine
• 1 jalapeño or serrano chile, minced
• 1 teaspoon of minced garlic
• 1/2 teaspoon of ground cumin
• Himalayan sea salt
• Dash of cayenne (Optional.)

Preparation:

1. Get a small saucepan and cook the peas in boiling water for two to three minutes. Drain and set aside until slightly cool.
2. Use a blender or food processor to process the peas until smooth. Add a bit of water or lime while blending if the mixture isn’t smooth enough.
3. Use a fork to mash the avocados in a medium-sized bowl. Add the chilies, red onions, cilantro, garlic, sauerkraut, brine, cumin and lime juice.
4. Add the blended veggies. Add salt to taste.

Make tasty guac using fresh avocados and superfoods like sauerkraut to boost your gut health!

Sources:

MindBodyGreen.com

Health.com

Prevention.com