Mexican food is widely known for its flavor and spices, but there can often be confusion about where Mexican food fits into a balanced diet.
It may be common to think that Mexican food should be reserved for special occasions or to think that traditional Mexican foods are incompatible with a healthy diet, but this is mainly due to misconceptions.
In fact, Mexican cultures offer a wide variety of foods that have a lot to teach us about nutrition.
That goes beyond basic foods too. While basic Mexican ingredients like tomatoes, squash, and corn are generally accepted as healthy, there’s a whole other category of healthy Mexican foods to consider.
Some Mexican ingredients, such as chia seeds, pumpkin and nopales, are very popular in the world of health food, but many buyers may not consider them Mexican.
Here are 10 Mexican foods with nutritional benefits that you’ll want to include on your plate.
You may not think of chili peppers as a vegetable, but if you like them jalapenos or the milder poblanos, all chiles can count towards the vegetable intake of the day.
Like other vegetables, chili peppers provide a wide variety of vitamins, including vitamin C and vitamin A (1, two).
While a whole chili can be a rich source of these vitamins, it can be difficult to eat a large enough serving of the hotter varieties to get a significant amount of the micronutrients.
If this is the case, you can still get the vitamin benefits of milder varieties of peppers like poblanos.
Also, the compound that makes chili peppers hot, called capsaicin — has been associated with reduced levels of total cholesterol and low-density lipoprotein cholesterol (LDL or “bad” cholesterol) (3).
Beans and other legumes have long been associated with reduced LDL cholesterol and a lower risk of cardiovascular disease (4).
Beans may also be beneficial for people with type 2 diabetes, as they are associated with better insulin sensitivity and may help lower the post-meal blood sugar response to foods such as rice when eaten at Same time (5).
Although beans are packed with health benefits, many people think of them as meat alternatives and they may be unsure how to incorporate beans into their diets.
Mexican food can help us incorporate beans regularly, as they are commonly served with Mexican meals, either as a side dish or as part of the main dish. A simple side dish of rice and beans is a classic and can add a boost of nutrition to a meal.
chia seeds They have rapidly increased in popularity in the United States over the last few decades. They are often incorporated into smoothies, puddings and quick jams.
These small seeds are popular as a simple, taste-neutral form of add a fiber boostcalcium and anti-inflammatory omega-3 fats (6, 7).
What you may not know is that these seeds are a traditional part of Mexican food. In Mexican cuisine, chia seeds are typically consumed in beverages, combined with water or fruit juice.
In Mexican food, pumpkin seeds are more than just a fall treat. They can be eaten throughout the year, with or without their shells.
In addition to being consumed as a snack, nuggets They are usually used in sauces (pipián and mole, for example) or condiments.
The seeds are a vegetable source of protein, iron and zinc. These nutrients are usually associated with animal products, and pepitas are a great choice for vegans and vegetarians who may be looking to fill in nutrient gaps (8).
It’s not just the seeds that are healthy, pumpkin is a food of Mexican origin that is a rich source of vitamin A, which can promote eye health (9, 10).
In Mexican cuisine, pumpkin can be used in soups or as a dessert. Candied squash is a traditional dessert that is especially popular during the holidays.
Despite the popularity of low-carbohydrate diets, Corn tortillas they are a healthy staple derived from Mexican culture.
In addition to providing fiber, the processing technique —called nixtamalization— that turns the corn into tortillas increases the amount of calcium in the tortillas and reduces the levels of compounds that prevent the absorption of vitamin B3 (eleven).
jicama It is a root vegetable that is commonly served fresh with lime and chili as a refreshing snack.
Researchers are studying jicama for its potential ability to support blood sugar controlthanks to its status as a high-fiber tuber with a low glycemic index (12).
This spice is an important ingredient in Mexican desserts and beverages, and researchers are exploring its potential benefits for people with diabetes.
For example, consume cinnamon can potentially lower blood sugar levels and triglycerides (13).
prickly pear, in particular, is popular in Mexican cuisine. Cactus Pops can be sautéed, grilled, or even pickled and served in a salad.
Nopal is a rich source of fiber and may have benefits for people with diabetes. Eating nopal with meals can reduce the rise in blood sugar that can occur after eating (14).
Sugar-free chocolate, made from cocoa beans, is a rich source of antioxidants and polyphenols (fifteen).
It may also have a triglyceride-lowering effect (sixteen).
Chocolate is more than just a dessert in Mexican food: it can be used in beverages, as well as sauces like mole, to provide a rich depth of flavor in a variety of foods.
While many people may think of Mexican food as a treat that shouldn’t be eaten often, the truth is that Mexican food is a rich and varied cuisine that features many nutritious foods.
Many of today’s most popular health food ingredients in the United States, including pumpkin, chia seeds, cacti, and chocolate, actually originate in Mexico.
If you’re not sure how to incorporate these popular ingredients into your routine, you can take inspiration from their Mexican origins and try some traditional recipes.
Additionally, Mexican staples like beans and corn tortillas are highly nutritious and can form a great foundation for a balanced diet.
