What is healthiest for snacks?

How they are made

Hummus is usually made from chickpeas (also called garbanzo beans), tahini (a paste made from sesame seeds), olive oil, lemon juice, spices and sometimes garlic.

Guacamole Recipes may vary, but they are all avocado based. They may also contain ingredients such as onions, tomatoes, chili peppers, cilantro, lemon and/or lime juice, and spices.

It’s important to note that commercial hummus and guacamole products may use different ingredients than homemade recipes, which may affect their nutritional profile, so read labels carefully.

Why hummus is good for you

Hummus contains a blend of fiber, plant-based protein, antioxidants, and heart-healthy unsaturated fats, as well as micronutrients like folate, calcium, and magnesium.

Potential health benefits of hummus include:

• Promote heart health and help reduce the risk of heart disease
• Reduce low-density lipoprotein (LDL) or “bad” cholesterol
• Regulate blood pressure
• Managing inflammation
• Support gut health and promote regularity
• Regulate hunger and improve satiety
• Help with weight management
• Control blood sugar

Why guacamole is good for you

Avocados contain unsaturated fats, fiber, vitamins B, C, E and K, and minerals like potassium, magnesium and copper.

Potential health benefits include:

• Support heart health and help reduce heart disease
• Managing blood pressure
• Reduce cardiovascular inflammation
• Reduce LDL cholesterol
• Control blood sugar and potentially reduce the risk of type 2 diabetes
• Helps with satiety and weight management
• Support cognitive function
• Promote digestive health and be less likely to cause gas
• Promote eye health and help reduce the risk of age-related macular degeneration
• Helps with the absorption of fat-soluble nutrients such as vitamins A, D, K and E

How to eat them

What you dip in your hummus or guacamole also makes a difference.

Try more nutritious options, such as:

• Whole Grain Tortilla Chips
• Fresh vegetables, such as carrots, peppers, broccoli, cauliflower, cucumbers, zucchini, cherry tomatoes or celery
• Whole wheat pita bread
• Fruits, like apples
• Lean proteins, like chicken
• Whole wheat crackers
• Chili peppers or jalapeño peppers, if you like spicy

Hummus and guacamole don’t necessarily have to be used as dips. They can be a great addition to meals, such as:

• Use them in wraps or sandwiches
• Salad garnish
• Spread on whole grain toast
• Mixed with pasta or used in pasta sauce
• Mixed with falafel (hummus)
• Mixed with mashed potatoes
• On burgers
• As a pizza base instead of tomato sauce
• Topping or mixed with whole grain rice
• Substitute condiments like ketchup or mayonnaise
• Garnish a baked potato
• Used in an omelet
• As an accompaniment to scrambled eggs
• Replace foods high in saturated fat like butter, bacon and red meats

You can also eat hummus and guacamole on their own with a spoon.