Mexican food is a favorite in many households. It is delicious and filling and is often prepared with healthy ingredients. Even though the ingredients are primarily healthy, the cooking methods are high in fat and sodium. Fried Mexican food, in particular, contributes to fat content by increasing saturated fat content.
Lean black beans are low in fat.
Lean black beans are a low-fat ingredient found in many Mexican foods. They are an excellent source of fiber and contain more antioxidants than many fruits and vegetables. Most Mexican dishes use them as a side dish, but many healthy versions of these foods are available in your kitchen. You can make them at home with a few simple steps.
Black beans are a great source of protein and resistant starch. They have also improved insulin resistance, inflammation, and obesity-related disease conditions. In one study, rats fed with black beans had higher levels of beneficial microbial diversity, elevated butyrate levels, lowered levels of intestinal NF-kB, and an overall 28% decrease in body fat. Researchers believe these results may translate into improved outcomes for people suffering from obesity and insulin resistance.
Black beans are high in protein and low in saturated fat. They contain a lot of fiber, which helps maintain your blood sugar levels. Though refried beans may sound like healthy food, they can be loaded with lard and cheese, which is unsuitable for your health. The healthy alternative to refried beans is pinto beans, which are cholesterol and sodium-free.
Another great option is black bean chalupa. These are fried flatbreads that can be filled with many ingredients. A typical black bean chalupa has about 460 calories, 22 grams of fat, 17 grams of carbohydrates, and 16 grams of protein. The dish is delicious and low in calories, but you should still keep an eye on portion size. You don’t want to eat too many calories because they can add up.
Deep-fried foods contain monounsaturated fats.
Although deep-fried burritos and tacos may be a Mexican food lover’s dream, they’re not good for your health. These foods are high in trans and saturated fats, and according to the 2020-2025 dietary guidelines, you should eat less than 10% of your daily calories from saturated fat and little to no trans fat.
While you can’t avoid fried foods altogether, some Mexican food is lower in fat than baked. Deep-fried dishes like nachos, chile Relleno, and chimichangas are high in sodium, saturated fat, and calories. Some Mexican restaurants have switched their fried items for baked or salad-style dishes.
Chimichangas are deep-fried burritos that usually contain beef, cheese, and seasonings. They’re served with rice, beans, and sour cream. However, these dishes are not very healthy and should be enjoyed on rare occasions.
The public has a pretty good understanding of the total amount of fat in their diets but isn’t aware of the types of fats. While it’s essential to limit total fat intake, the types of fats are more critical for reducing CVD risk than full fat. A healthy dietary pattern should include foods rich in monounsaturated and polyunsaturated fats.
Grilled foods contain monounsaturated fats.
Monounsaturated fats in foods are healthy, and they can help your heart. They reduce the amount of bad cholesterol in your body and the risk of heart disease. They are found in nuts and avocados, as well as olive oil. They also have anti-inflammatory properties, making them a healthy diet choice.
Fish is another good choice, as it contains few saturated fats and is high in Omega-3 fatty acids. These fats are good for your heart and provide essential vitamins and minerals. Fish can also reduce your risk of a heart attack. The Washington State Department of Health recommends regularly eating fish and other fish-based dishes. It is not necessary to avoid red meat.
If you are dining out, try to choose meals that are low in saturated fat and high in monounsaturated fats. Try to avoid fried or breaded foods. If you do eat meat, opt for leaner cuts. You can also choose low-fat and low-fat cheese products instead of full-fat cheese.
In addition to monounsaturated fats, grilled foods contain beneficial micronutrients. Aside from a grilled meal, you can add vegetables to your meal for flavor and nutritional value. By incorporating colorful grilled vegetables into your plate, you can enjoy all the benefits of grilled foods.
Margaritas are loaded with sugar.
Margaritas are a popular summer drink, but they’re also filled with sugar, so drinking them too often can be bad for your health. They can contain 300 grams of sugar per glass, which is a lot, and they also tend to be highly caloric. Fortunately, there are plenty of alternatives, including low-calorie versions of the classic drink. A typical margarita is made with tequila, fresh lime juice, orange liqueur, and ice.
The sugar in margarita mixes makes them the wrong choice for people trying to lose weight. Most pre-made margarita mixes contain unnecessary sugar and other unhealthy ingredients. High-fructose corn syrup is often used, linked to high blood sugar, obesity, and heart disease. If you want a margarita, try to make it from scratch instead of using a mix high in fructose. Another good option is an Old Fashioned, which has the same alcohol content but isn’t loaded with sugar.
Mexican food has high calories and fat, but it doesn’t need to be unhealthy to enjoy a tasty meal. Most Mexican restaurants offer healthy choices on their menus. A good tip for cutting back on calories is to order an appetizer instead of a large entree. Also, ask for half of your meal to be wrapped, which can help you save calories and fat.
Typical margaritas contain between 200 and 300 calories. One ounce of tequila has 65 calories. On the other hand, a frozen margarita can have 350 calories or more. But don’t let this scare you off. Homemade margaritas can be made with fresh ingredients that are low in calories.
Deep-fried foods contain a lot of calories.
To avoid deep-fried Mexican food, look for a healthier substitute. Instead of tortilla chips, try jicama chips, which are baked and are still delicious and crunchy. They also contain fiber and immune-boosting nutrients. And, unlike tortilla chips, jicama chips are also low in calories and fat.
Mexican food is renowned for its spicy flavors and chilies. Chili powder and cayenne pepper are natural fat burners and can boost your metabolism. Many Mexican dishes can also be baked instead of deep-fried, which means they are lower in calories and easier to prepare.
You can also avoid deep-fried Mexican food by choosing healthier options, such as grilled proteins. Grilled proteins are better for you than fried ones because they have more fiber and protein. Also, opt for sides like grilled vegetables and black beans.
Mexican cuisine is known for its spicy and fatty flavors, but the fact is that there are also wide milder varieties. Although these dishes are not widely available in restaurants, you can easily make them at home and enjoy them without feeling guilty. Some words can even be made low-fat by adjusting the ingredients.