Guacamole originated in southern Mexico. The Aztecs invented guacamole using local ingredients: avocados, tomatoes, chiles, and salt. In the 16th c...
Guacamole originated in southern Mexico. The Aztecs invented guacamole using local ingredients: avocados, tomatoes, chiles, and salt. In the 16th c...
Guacamole originated in southern Mexico. The Aztecs invented guacamole using local ingredients: avocados, tomatoes, chiles, and salt. In the 16th century, the Spanish put their own spin on the recipe by adding European flavors like onion, lime, and cilantro. We celebrate National Guacamole Day which is ALSO Mexican Independence Day on Thursday, September 16th. So let’s examine the benefits for type 2’s in each “guac” ingredient and give you the best recipe!
Ingredients that benefit type 2’s
Living with type 2 or prediabetes, it’s important to know what can be done to help lower the risk of both conditions. Diet plays a direct role in type 2. Eating a healthy diet, reaching and maintaining a healthy weight and regular exercise are key to managing type 2 risk factors and healthy lifestyle.
We know that with type two there are many foods we should cut out of our diet, such as unhealthy sources of fats, carbohydrates and foods with added sugar. But, it’s also about what we should include, swap out or add to our diet to make it balanced and healthy. Eating a variety of healthy foods from all food groups is an important part of a healthy diet for people with type 2. This includes heart healthy fats such as avocado, the main ingredient in guacamole.
What else is in guacamole?
Garlic - adding incredible flavor and dimension to your guacamole
Lemon - It adds flavor, and acidity which turns average dishes into something amazing. It also keeps your guacamole from turning brown and ugly - it keeps the guac beautiful and green for up to 3 days! Plus, after you cut your lemon and squeeze it you can use it to clean your cutting board to take away the smell of garlic and onions!
Onions -
Cilantro (Coriander) - Coriander is a fragrant, antioxidant-rich herb that has many culinary uses and health benefits. It is a staple in many Mexican dishes such as guacamole.
It may help lower your blood sugar, fight infections, and promote heart, brain, skin, and digestive health.
Tomatoes - Tomatoes are loaded with a substance called lycopene. It gives them their bright red color and helps protect them from the ultraviolet rays of the sun. In much the same way, it can help protect your cells from damage. Tomatoes also have potassium, vitamins B and E, and other nutrients.
Guacamole Recipe
Ingredients
Assembly
In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately. (If you want it more spicy, add a sliced jalapeño or the cayenne pepper.)
You can add your guacamole to toast, sandwiches, soups, eggs, potatoes, salad dressings, you name it! This delicious and healthy “dip” proves to be so much more as it boosts our immunities, and provides us with healthy fats. For more recipes and information about maintaining a healthy lifestyle with type 2 diabetes join our online community Winning Type 2 Diabetes Together!