Traditional Mexican cuisine is known for its bold flavors, diverse ingredients, and varied cooking techniques. Many classic Mexican dishes like tacos, enchiladas, tamales, and mole sauce have been popularized worldwide. However, with its liberal use of cheese, lard, and other rich ingredients, some people wonder if traditional Mexican fare can be part of a nutritious diet.
What makes up traditional Mexican cuisine?
Traditional Mexican cooking draws from indigenous cultural staples like corn, beans, squash, and chili peppers as well as influences from Spanish colonization. Common ingredients and dishes include:
- Corn – Used to make tortillas, tamales, atol de elote (corn gruel), and more
- Beans – Mainly pinto, black, and kidney beans often refried and served as frijoles
- Squash – Butternut, zucchini, yellow squash in stews, sautés, and stuffed dishes
- Chili peppers – Ancho, jalapeño, habanero, chipotle used dried, roasted, pickled or fresh
- Tomatoes – Diced tomatoes and tomato-based salsas like pico de gallo
- Avocados – Sliced, diced, or mashed into guacamole
- Cheese – Queso fresco, cotija, queso añejo, requesón
- Meats – Grilled carne asada, slow-cooked carnitas, chorizo, chicken
- Seafood – Fish, shrimp, octopus and conch when available
- Herbs – Cilantro, epazote, oregano feature prominently
Some typical traditional dishes are:
- Tacos – Small corn or flour tortillas filled with meat, cheese, veggies
- Tamales – Masa dough with fillings steamed in corn husks or banana leaves
- Tortas – Sandwich served on a crusty white roll
- Enchiladas – Corn tortillas rolled around fillings and enchilada sauce
- Mole – Rich, chili-based sauce with chocolate and spices
- Pozole – Hearty hominy and pork stew
- Menudo – Tripe and hominy stew reputed as a hangover cure
- Sopes – Thick corn cake with toppings
- Quesadillas – Grilled corn tortillas with fillings like cheese, spinach
- Chilaquiles – Day-old tortilla chips simmered in sauce
Nutritional profile of key ingredients
To determine how healthy traditional Mexican cuisine can be, it’s helpful to look at the nutritional merits of some of its main ingredients:
Beans
Beans like pinto, black and kidney are used extensively in Mexican cooking. Beans provide a great source of plant-based protein and fiber. One cup of cooked pinto beans contains:
- Calories: 245
- Protein: 15g
- Fiber: 15g
- Iron: 20% Daily Value
- Folate: 90% DV
- Magnesium: 30% DV
Beans are low in fat, saturated fat and sodium and contain no cholesterol. The fiber and nutrients in beans support heart health, stabilize blood sugar levels, aid digestion and combat inflammation.
Corn
In addition to corn tortillas and tamales, traditional Mexican cuisine uses corn in the form of hominy, corn mush and corn on the cob. One ear of medium cooked corn has:
- Calories: 96
- Protein: 3g
- Fiber: 2g
- Vitamin C: 10% DV
- Thiamin: 8% DV
- Folate: 17% DV
Corn is naturally fat free, cholesterol free and low in sodium. It provides antioxidants like lutein and zeaxanthin that promote eye health. The fiber in corn benefits digestion.
Tomatoes
From salsas to sauces, tomatoes are integral to Mexican cuisine. One medium raw tomato contains:
- Calories: 22
- Vitamin C: 28% DV
- Potassium: 5% DV
- Vitamin K: 12% DV
- Vitamin B6: 5% DV
Tomatoes are very low in calories and provide an excellent source of vitamin C. They also contain lycopene, a powerful antioxidant. Research suggests lycopene helps reduce risk of cancer, heart disease and inflammation.
Avocados
Avocados are a creamy and nutritious addition to many Mexican dishes. One ounce (about 1/5 of an avocado) offers:
- Calories: 50
- Fat: 4.5g
- Fiber: 2g
- Vitamin C: 10% DV
- Folate: 10% DV
- Potassium: 5% DV
Avocados provide heart-healthy fats and important nutrients like vitamin C, folate and potassium. They may help lower LDL cholesterol and improve cholesterol ratios.
Potential nutritional drawbacks
While traditional Mexican cuisine certainly offers nutritious ingredients, there are some potential downsides to note:
- High calorie: Some dishes like tamales, enchiladas and tacos can pack 500+ calories per serving.
- High fat: The use of lard, cheese, sour cream and creamy sauces adds saturated fat.
- Sodium: Added salt, cheese, sauces and pickled jalapenos can make sodium add up.
- Refined carbs: Tortillas, hominy and bunuelos contribute refined carbohydrates with less fiber.
- Limited vegetables: Outside of salsa and guacamole, veggie content can be sparse.
Eating large portions or an abundance of high calorie ingredients like cheese and sour cream on a frequent basis can lead to weight gain and associated health risks. Monitoring portion sizes and choosing healthier swaps like salsa over sour cream can offset these concerns.
Health benefits of traditional Mexican cuisine
Despite some disadvantages, an overwhelming body of research indicates traditional Mexican food can be part of a very healthy diet. Some key benefits include:
- High fiber: Ingredients like beans, avocado, corn and chia provide filling fiber that promotes digestion and heart health.
- Nutrient diversity: The wide array of whole food ingredients supplies complete nutrition.
- Phytonutrients: Chili peppers, tomatoes, squash, onions, garlic boast beneficial plant compounds.
- Herbs and spices: Chili powders, epazote, cilantro, oregano add an antioxidant boost.
- Healthy fats: Avocados and plant oils provide monounsaturated fats.
- Lean protein: Chicken, fish, beans, nuts are good sources.
- Real food: Home cooking with whole food ingredients is encouraged.
Research has linked traditional Mexican diets to numerous benefits including:
- Lower risk of heart disease
- Reduced cholesterol and triglycerides
- Better blood sugar control
- Healthy digestive system
- Lower obesity
- Protection against certain cancers
One study found Mexicans who moved to the US and adopted a typical American diet high in processed foods, fat and sugar experienced a dramatic rise in obesity and metabolic disease. This underscores the benefits of traditional Mexican food when chosen wisely.
How to eat traditional Mexican food healthfully
With some simple modifications, traditional Mexican cuisine can be very nourishing. Here are some tips for healthy enjoyment:
- Focus on dishes like vegetable tamales, pozole, tacos al pastor, ceviche.
- Limit high fat toppings and sides like cheese, sour cream, chips.
- Choose corn tortillas over flour for more fiber and nutrients.
- Add extra veggies like lettuce, onion, radish to tacos and tostadas.
- Ask for whole beans, brown rice and extra salad or veggies as sides.
- Choose grilled, baked or roasted preparations instead of fried.
- Flavor with salsa, guacamole, pico de gallo instead of heavy sauces.
- Specifically request less cheese, lard and salt.
- Limit sweetened beverages and enjoy agua frescas instead.
- Balance with whole grains, fruits, veggies and healthy fats.
With mindful choices, traditional fare like fish tacos, chicken enchiladas and chile rellenos can be a nutritious part of your diet.
Conclusion
Traditional Mexican cuisine relies on fresh, minimally processed ingredients like corn, beans, vegetables, herbs and lean proteins that offer a wealth of nutrition. However, preparation methods, portion sizes and certain ingredients like cheese and lard can make it easy to overindulge in calories, saturated fat and sodium if choices aren’t carefully considered. With some simple substitutions and a focus on balance, traditional dishes can be healthy, colorful, flavorful options that help protect against chronic disease.