What Happens When You Eat Guacamole for 30 Days
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.7 • 1.7K Ratings
🗓️ 14 October 2023
⏱️ 9 minutes
🧾️ Download transcript
Summary
GUACAMOLE RECIPE:
Ingredients:
• 2 ripe avocados
• 1 lime, juiced
• 1/2 tsp salt
• 2 Tbsp chopped fresh cilantro
• 2 Tbsp diced red onion
• 2 cloves garlic, minced
• 1 large tomato, seeded and diced
Instructions:
1. Cut the avocados in half and remove the pit. Scoop the flesh into a large bowl.
2. Mash the avocado with a fork or potato masher until it's nearly smooth, with just a few small chunks remaining.
3. Stir in the lime juice, salt, cilantro, red onion, and garlic.
4. Gently fold in the diced tomato.
5. Taste and adjust the seasonings as needed, adding more salt or lime juice to taste.
6. Cover the bowl with plastic wrap and refrigerate until you're ready to serve.
Is guacamole good for you? Yes! Let’s talk about it.
While the chips that people usually consume with guacamole can lead to health issues, guacamole itself has a lot of health benefits. Just be sure to consume it with keto-friendly foods.
Guacamole ingredients and benefits:
1. Avocados
• They contain monounsaturated fatty acid
• They support healthy insulin levels
• They support a healthy heart
• They help keep you satisfied so you can fast longer
• They are rich in phytonutrients
• They contain glutathione
• They contain carotenoids
• They help lower inflammation
2. Limes or lemons
• They are a good source of vitamin C
• They contain citric acid
• They may help prevent kidney stones
• They help support a healthy liver
• They help support weight loss
3. Sea salt
• It’s rich in minerals and trace minerals
• It’s good for people on the keto diet
4. Tomatoes
• They contain lycopene
• They support the heart
• They have anti-inflammatory properties
• They help protect the skin from ultraviolet radiation
• They have anticancer properties
• They support healthy bones
5. Onions
• They contain quercetin
• They may help people who have allergies
• They support healthy blood pressure
• They may help with gout
• They support a healthy immune system
• They may help decrease the risk of certain types of cancer
• They are a good source of vitamin C
• They support detoxification
6. Garlic
• It supports detoxification
• It contains allicin
• It’s antimicrobial
• It supports a healthy heart
• It supports healthy blood pressure
• It may have anticancer benefits
• It supports healthy gut microbes
• It’s a potent anti-inflammatory
7. Cilantro
• It helps protect the liver against heavy metals
• It has anticonvulsive properties
DATA:
Transcript
Click on a timestamp to play from that location
| 0:00.0 | If you were to instead add guacamole every day to your diet, you would be much, much better off. |
| 0:06.1 | So let's talk about it. |
| 0:07.3 | So I just love avocados and especially guacamole on my eggs, on my burger, on other foods, put it on the salad. |
| 0:16.9 | I use keto chips or keto crackers. |
| 0:19.9 | And that's really the biggest problem with guacamole is how do you consume it with a chip that is, |
| 0:26.8 | you know, it's not filled with corn and corn oil and vegetable oils that are highly inflammatory, |
| 0:33.2 | right? |
| 0:33.4 | That's the problem with guacamole. |
| 0:35.4 | You're at a restaurant and what are you going to eat it with a spoon? |
| 0:38.5 | Well, you know, people like those chips and then they start feeling pain and inflammation |
| 0:44.1 | in their joints. |
| 0:45.1 | And so if you consumed it with healthier foods, you would be actually in really good shape. |
| 0:50.1 | But guacamole has some really good things in it that I'm going to talk about. |
| 0:54.4 | And I will put a really good recipe down below exactly how to make it. |
| 0:57.1 | It's really, really simple. |
| 0:58.1 | So let's start with the avocado. |
| 0:59.4 | Why are they so healthy, right? |
| 1:01.5 | Everyone keeps talking about this mono-unsaturated fatty acid, right? |
| 1:06.0 | It's the same fat in olive oil. |
| 1:09.5 | And apparently it's really good for insulin resistance and supporting a |
| 1:14.8 | healthy heart. So avocados have like 71% mono-unsaturated fatty acids, and olive oil has roughly |
| 1:23.4 | about the same. But just FYI, lard is about 50% mono-unsaturated. Calo, which is beef fat, is about 50% |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from Dr. Eric Berg, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Dr. Eric Berg and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2026.