Many people assume that Mexican food is unhealthy, because of the animal fats and sodium in many dishes. But traditional Mexican dishes are also rich in beans, vegetables and whole grains. Consistently eating these healthful staples in low-fat and low-sodium Mexican dishes can lower your risk of heart disease, type 2 diabetes and other food-related conditions.
Beans
Beans are a healthy food that play an important role in Mexican cuisine. Beans are naturally rich in soluble fiber, iron and dietary protein. Regularly consuming beans can lower bad LDL cholesterol and reduce overall heart disease risk, according to the U.S. Beans Council. Healthy beans common in Mexican cooking include black beans, pinto beans, garbanzo beans and kidney beans.
Cheese
Dairy products contain significant amounts of bone-building nutrients like vitamin D, calcium and magnesium. Consuming three or more servings of dairy products per day as a teenager significantly reduces your risk of developing osteoporosis later in life, the National Institutes of Health reports. Cheese is sprinkled in dishes like rice and beans. According to the April 2002 "Nutrition Reviews," cheese can strengthen teeth and combat cavities. Opt for reduced-fat or low-fat cheese to limit the saturated fat and calories in your cheesy meal.
Tortillas
Tortillas, when made with whole wheat or whole-grain corn, provide a number of important nutritional benefits. Eating at least three servings of whole grains per day can dramatically lower your likelihood of suffering a heart attack or stroke, the Whole Grains Council reports. The dietary fiber in whole grains helps clear cholesterol from your intestines. Check the label on your tortillas to make sure the first item is 100 percent whole wheat or 100 percent whole-grain corn.
Grilled Vegetables
Mexican cooking often includes anti-oxidant-rich vegetables like tomatoes, onions and bell peppers. Regularly consuming dark vegetables can decrease your blood pressure and help you manage your weight, the Harvard University School of Public Health reports. Opt to grill your Mexican vegetables with limited amounts of added salt and oil.
References
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
- Whole Grain Council: What are the Health Benefits?
- U.S. Dry Bean Council: Health Benefits of Beans
- "Nutrition Reviews": Cheese consumption and the development and progression of dental caries; S Kashket et al.; April 2002
- National Institute of Health: Milk and Bone Health
Member Comments