During the aperitifs of summer, the Houmous and the Guacamole play elbows to be tasted. But does one of them stand out from a healthy point of view? Which presents the best fats for our organism? Vanessa Bedjaï-Haddad, dietician-nutritionist, guides us.
Guacamole vs Houmous: what differences?
Guacamole, a spread rich in fiber and antioxidants
Guacamole is made up of avocado (ripe), lemon juice, onion, diced tomatoes and fresh coriander. To raise it all, we usually add a little chili, salt, pepper, garlic and a good drizzle of olive oil. Tasty and beneficial ingredients, which make Guacamole a spread appreciated by the French. And that combines health virtues!
“The Guacamole, prepared from avocado, is naturally rich in omega-9 (oleic acid). It contains about 13 to 15 g of 100 gram lipids, a large part of which are cardio-protective fats”, Reveals Vanessa Bedjaï-Haddad, dietician-nutritionist. Guacamole “also contains fibers, potassium and antioxidants “, specifies the expert.
Houmous, a dip good for digestion and the heart
Houmous is a sauce from the Middle East, consumed now worldwide. Made from chickpeas, tahini, garlic, lemon juice and olive oil, we often add spices (cumin, zaatar, sumac …) and fresh herbs (especially parsley).
But is it as good for the health he looks like? On paper, the houmous seems to combine the qualities. Rich in fiber and vegetable proteins, it promotes satiety, contributes to good digestion and helps maintain a stable blood sugar level. In addition, chickpeas and tahini bring essential vitamins and minerals (such as iron, magnesium …) as well as insaturated fatty acids beneficial for the heart.
“Developed with chickpeas and tahini (sesame puree), it contains about 6 to 10 g of lipids per 100 grams. Lipids come mainly from Tahini, a mixture of unsaturated fatty acids and on a small part of saturated fatty acids “, underlines Vanessa Bedjaï-Haddad.
Who wins the match?
Electing one or the other is not easy, because both are full of good nutrients. Indeed, the Houmous surpasses Guacamole in terms of protein and guacamole surpasses houmous in terms of antioxidants and potassium. Nevertheless, from a strictly lipid point of view, the Guacamole compote a lot more healthy fats – mainly mono -insaturated fatty acids.
“Guacamole is richer in healthy fats, with a overall content of higher lipids”, confirms the dietician. “Houmous, meanwhile, contains less fats, but remains very interesting on the nutritional level, in particular thanks to its vegetable proteins and its fibers”, Concludes Vanessa Bedjaï-Haddad.
A good reason to use it at aperitif time!