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<\/p>\nReviewed by Dietitian Kelly Plowe, M.S., RD<\/p>\n
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Credit: Getty Images. EatingWell design.<\/p>\n
Key Points<\/p>\n
Store-bought guacamole is rich in heart-healthy monounsaturated fats and fiber for satiety and digestion.<\/p>\n
Check labels for simple ingredients and low sodium to ensure dips fit into a balanced eating routine.<\/p>\n
Guacamole enhances nutrient absorption and pairs well with veggies, tacos, eggs or grain bowls.<\/p>\n
Not every dip needs to be homemade to be nourishing. Store-bought dips can have a place in a balanced routine, especially when you\u2019re running low on time or energy. The trick is knowing what to look for\u2014a quick glance at the ingredient list and nutrition label<\/a> can tell you a lot about sodium content, added sugars and the types of fat used. With that knowledge in hand, you can turn a convenient snack into something genuinely balanced and nourishing. We asked dietitians to name their favorite store-bought dip\u2014guacamole came out on top.<\/p>\n Why Dietitians Love GuacamoleIt\u2019s Packed With Healthy Fats<\/p>\n Avocado does the heavy lifting in guacamole, delivering a rich dose of heart-healthy fat<\/a>. \u201cThe main type of fat in avocados is monounsaturated fat (specifically oleic acid), which is known to lower LDL cholesterol, also known as the \u2018bad\u2019 cholesterol,\u201d says Emilie Procario, M.S., RDN, CPT<\/a>.<\/p>\n Healthy fats can also help you feel full and satisfied. Make guacamole into a balanced meal by adding it to tacos that contain protein and a whole-grain carbohydrate, like a corn tortilla.<\/p>\n It\u2019s a Great Source of Fiber<\/p>\n \u201cGuacamole checks so many boxes for me,\u201d says Lauren Manaker, M.S., RDN, LD<\/a>. \u201cIt\u2019s also a source of fiber, which is great for digestion and can help maintain steady energy levels.\u201d Fiber also helps you feel full and satisfied and provides additional benefits for your gut health<\/a>, including promoting regular bowel movements.<\/p>\n It Typically Contains Whole-Food Ingredients<\/p>\n Store-bought guacamole is typically made with simple, whole-food ingredients like avocados, tomatoes, jalape\u00f1os, cilantro, garlic and salt. The ingredient list is short and recognizable\u2014like something you could make at home. Since it\u2019s made with fresh ingredients and doesn’t rely on preservatives, it\u2019s best enjoyed sooner rather than later.<\/p>\n It Helps Your Body Absorb More Nutrients<\/p>\n Guacamole does more than add flavor and creaminess. The monounsaturated fats in avocados enhance the absorption of fat-soluble compounds like carotenoids when paired with vegetables like tomatoes or leafy greens. Since vitamins A, D, E and K also require fat for optimal absorption, adding guacamole to a salad, grain bowl or even eggs can help your body better utilize these nutrients.<\/p>\n How to Enjoy Guacamole Dip<\/p>\n Guacamole is so versatile; there are many ways to enjoy it. \u201cIt\u2019s classic with tortilla chips or crunchy veggies like bell peppers and carrots. But I love spreading it on toast, adding it to sandwiches or dolloping it on top of eggs or grain bowls,\u201d notes Manaker.<\/p>\n Procario enjoys guacamole with plantain chips, or as an accoutrement to baby carrots. Other ways to enjoy include using guacamole as a \u201ctopping\u201d on certain meals, like chicken burrito bowls or fish tacos.<\/p>\n How to Choose a Healthy Dip<\/p>\n If guacamole isn\u2019t your thing, don\u2019t fret; there are so many delicious and nutritious dip options<\/a> out there. Some store-bought varieties can fit into a balanced eating pattern; it just comes down to knowing what to look for on the label.<\/p>\n Read food labels and ingredient lists. Prioritize nutrient-dense ingredients and minimize excess sodium<\/a>, saturated fats and added sugars. \u201cWhen looking at the Nutrition Facts label, the percent Daily Value gives you reference amounts of nutrients to consume or not to exceed each day,\u201d says Adriana Roges Wilson, M.S., RD, CDN<\/a>.\u00a0The Food and Drug Administration recommends using % Daily Value as a quick guide: 5% DV or less per serving is low, while 20% DV or more is high. This can help you compare dips at a glance\u2014especially for nutrients like sodium and saturated fat.<\/p>\n Be mindful of sodium content. \u201cWhen choosing a store-bought dip, as with most prepackaged items, you want to be mindful of sodium content,\u201d says Procario. The daily recommendation for sodium is 2,300 milligrams or less, and most Americans exceed this by more than 1,000 mg daily. When it comes to dips and salsa, we recommend limiting sodium to 140 mg per serving or less.<\/p>\n