Hummus or Guacamole? This Dip Is the Clear Winner for Healthy Fats, According to Experts
Dating back to the Aztec Empire, guacamole is an avocado-based dip mainly known for its healthy fats and high-fiber content.
Both hummus and guacamole provide nutrients like fiber, healthy fats, and antioxidants, but they have some nutritional differences, and one option clearly has more healthy fats.People love a good snack—even the data says so. According to research, more than 90 percent of U.S. adults eat at least one snack per day. While many of us think of snacks as being highly processed, there are plenty of nutritious options made with whole ingredients. Chopped veggies and certain dips are a prime example. Simply slice up some carrots, cucumber, celery, and bell pepper, and pair 'em with a couple tablespoons of hummus or guacamole. Both of these popular and wholesome dips provide an array of nutrients, but which one is healthier than the other? Here, a nutritional expert analyzes both dips and names the healthier choice for you.
Hummus is a creamy dip primarily made from cooked garbanzo beans (aka chickpeas). It's enjoyed all over the world, but it originated in the Middle East. 'Hummus typically contains chickpeas, tahini, garlic, lemon juice, and olive oil,' says Sharniquia White, RDN, a trained chef and dietitian in Greensboro, North Carolina. You can also add salt to taste.Sharniquia White, RDN, a trained chef and dietitian in Greensboro, North CarolinaWith legumes making up the bulk of this spread, hummus is a rich source of dietary fiber and plant-based protein, according to White. 'A serving of hummus—about two tablespoons—provides about two grams of fiber, which supports digestion and helps with satiety,' she explains. It also provides 2.5 grams of protein, according to USDA data. So, it might be a good choice for vegans, vegetarians, or anyone looking to replace some animal protein with plant protein.
Though chickpeas are the star ingredient in hummus, its other ingredients add to its nutritional benefits. 'Tahini, garlic, lemon juice, and olive oil add heart-healthy fats and antioxidants, giving hummus anti-inflammatory properties and contributing to gut, heart, and overall health,' White adds.
Here's an overview of the nutrients in two tablespoons of hummus:
Calories: 78
Protein: 2.5 grams (g)
Fat: 5.8 g
Carbohydrates: 5 g
Fiber: 1.8 g
Sugar: 0.12 g
Copper: 0.12 milligrams (mg)
Manganese: 0.4 mg
Guacamole is another popular dip with a lot to offer. Rich with flavor and history, guacamole dates back to the Aztec Empire. It's typically made from mashed avocados and mixed with lime juice, tomatoes, onions, and cilantro, White notes.
Avocados make up the base of guacamole, which explains why this dip is so rich with healthy fats. 'Guacamole is packed with monounsaturated fats, which can help reduce bad cholesterol levels,' White explains. The cholesterol-lowering potential of avocados have been confirmed, as demonstrated in a recent meta-analysis.
Per White, guacamole is also rich in several other nutrients. 'Guacamole provides fiber, folate, potassium, B vitamins, and antioxidants,' she says. According to USDA data, two tablespoons of guacamole provides about 0.6 grams of protein and two grams of fiber.
But guacamole isn't just avocados, so its benefits don't stop there. 'The fresh ingredients in guacamole—tomatoes, onions, lime juice, and cilantro—enhance its nutritional profile with more antioxidants and phytonutrients,' White continues.
Here's an overview of the nutrients in two tablespoons of guacamole:
Calories: 46
Protein: 0.58 g
Fat: 4.23 g
Carbohydrates: 2.54 g
Fiber: 1.95 g
Sugar: 0.22 g
Potassium: 141.6 mg
Folate: 23.6 micrograms (mcg)
Vitamin K: 6.08 mcg
Comparing hummus to guacamole is like comparing apples to oranges—both are good for you, but the best dip for you can depend on your unique needs.
Who is hummus best for? 'Hummus outshines guacamole when it comes to protein, making it especially beneficial for those who need more protein without animal products,' White says. Those with latex allergies should also avoid guacamole because you may also be allergic to avocados, she adds.
And who is guacamole best for? 'Guacamole outshines hummus in healthy fats and potassium, which can support heart health and help regulate blood pressure,' White explains. While hummus boasts more fat overall per serving, guacamole has more healthy fats in each serving thanks to the avocado.Some people may also want to avoid hummus, such as those with IBS. Legumes are high in FODMAPs, which some people with IBS are sensitive to, White points out.
Ultimately, the winner comes down to you. 'Both hummus and guacamole make for a nutritious snack option,' White says. She recommends pairing either dip with raw veggies, or even swirling the two together for the best of both worlds.
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She acknowledged that this self-investigation requires 'courage,' adding, 'every day, I'm still working on it.' Tips for Physicians The experts offered tips to help physicians avoid medical gaslighting. Don't be afraid to admit you don't know the answer. 'Most patients aren't expecting perfection,' Geraghty said. 'They're looking for someone to walk alongside them. Saying, 'I may not know yet, but I'm committed to figuring it out with you' is far more supportive than minimizing symptoms or blaming the patient.' You don't have to do everything the patient wants. Patients, often armed with articles from the internet, may ask for a medication, procedure, or test that's not warranted for their condition or symptoms. If this happens, 'take a moment to explain why that's the case, which can reduce the patient's feeling of being dismissed,' Hayburn advised. 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So it's important to communicate the role of the gut-brain axis and discuss how psychological support is a valid treatment option recommended as part of comprehensive healthcare, as psychological factors can influence physical symptoms. Providers should emphasize that they'll continue to work on addressing [physical] symptoms as well.' Empathetic demeanor and validation build trust. Demeanor is an important component of helping people feel valued and taken seriously. Fuss advises clinicians to build trust by 'bolstering perceptions of competence and warmth.' Competence includes intelligence, skill, and assertiveness, while warmth includes qualities such as empathy, kindness, and honesty. Demonstrating both qualities also builds trust. An empathetic demeanor also includes validating the patient's statements, which 'doesn't take a lot of time but just takes intention,' according to Geraghty, whose private practice includes a specialty in medical gaslighting. 'You can say something like, 'I believe you' or 'that sounds really difficult,' which only takes a few seconds. That kind of acknowledgment can completely change the tone of the appointment.' Allow patients to ask questions. 'Asking if the patient has any questions means patients are more likely to feel heard and listened to,' said Fuss. Despite the compressed nature of medical appointments, time can be reserved for questions at the end of the visit. If patients require additional time for the discussion, a follow-up appointment can be scheduled. Validation isn't the same as reassurance. Bontempo recommends that physicians 'do not reassure patients that their symptoms are 'normal,' especially if they've been living with them for a long time and have distress about them. Patients know when something is wrong with them, especially the longer they live with their symptoms.' Research suggests that reassurance isn't helpful to patients with high distress about their symptoms and may be perceived as dismissive. So instead of reassurance, Bontempo recommends validation. 'Many patients who struggle to receive a diagnosis actually have reported wanting to have their symptoms validated independent of whether a diagnosis can be identified. At the very least, this validation reassures patients that they are not crazy and offsets the self-doubt that ensues from being undiagnosed, which is only exacerbated when physicians normalize their symptoms.' A Call for Action Although the term 'medical gaslighting' has 'exploded,' it has garnered relatively little formal research, Zha pointed out. Furthermore, 'some are even arguing that we need to abandon the term because it's cynical and not good for our business.' But that itself is a form of gaslighting — acting as though a real problem doesn't exist. 'The popularity of the term is a message to us. Rather than putting our energies into eliminating this term, let's put our energies into providing patient care that is affirming and takes symptoms seriously.' Geraghty emphasized that her statements reflect her own views and not those of the US Department of Defense, and Zha emphasized that her statements reflect her own views and not those of the Yakima Valley Farm Workers Clinic. Hayburn, Fuss, Geraghty, Zha, and Shapiro reported having no relevant financial relationships.
