Skip to content
khannaonhealthblog

khannaonhealthblog

Energize your life

Primary Menu
  • Health News
  • health
  • Dental
  • Healthy Lifestyle
  • Healthy Food
  • Healthy Vegetables
  • About Us
    • Advertise Here
    • Contact Us
    • Sitemap
    • Privacy Policy
  • Home
  • Are Tamales Healthy? Nutrients, Benefits, and More
  • Healthy Vegetables

Are Tamales Healthy? Nutrients, Benefits, and More

By Beatrice J. Doty 1 year ago

Tamales are a traditional dish of pre-Columbian, Indigenous origin consumed in most Latin American countries, from Mexico to Brazil, including in the Caribbean.

They’re an important cultural food. As a Costa Rican, I could not imagine going through the Christmas season without at least one tamaleada, a tradition in which families and friends gather together to enjoy our long-awaited tamales.

Given how many people in so many different countries eat tamales, the recipe has countless variations, including sweet and savory options.

However, they’re all made with corn dough, also called masa, and wrapped in a corn husk or banana leaf.

This article reviews tamales, their nutrients, and ways to make them healthier.

Tamales are a dish made out of corn dough — although some variations may use rice dough — stuffed with a combination of meats, vegetables, fruits, cheese, and herbs, depending on each country’s tradition.

They are then wrapped in a corn husk or banana leaf and steamed instead of fried.

For the most part, they’re a special-occasion food in Latin American countries, traditionally reserved for Christmas and New Year’s celebrations, but people also consume them year-round.

They originated in ancient Indigenous cultures in which corn had sacred meaning.

Basic ingredients

The ingredients, preparation, wrapper, fillings, and size of tamales vary depending on the country and region in which they are made.

However, their basic ingredients typically include:

  • corn or sweet corn dough, depending on whether you’re preparing a sweet or savory tamale
  • lard
  • broth
  • savory fillings like beef, chicken, or pork
  • sweet fillings like fresh or dried fruit

Some recipes call for seasoning the dough with chili or achiote for color, while others add sauces or toppings such as chili and tomato sauce, cheese, and sour cream, to name a few.

Other fillings may include vegetables, herbs, rice, and legumes — or there may be no filling at all.

Summary

Tamales are typically made by stuffing corn dough with some meat. Variations may include other fillings, such as vegetables or herbs, or no filling at all. Sweet varieties are also common, often including fresh or dried fruit.

As you can imagine, the nutritional properties of tamales vary depending on the recipe.

Below is a comparison of two medium (128-gram) tamales, with and without meat filling (1, 2):

Meatless tamales are a rich source of carbs and fat. In contrast, meat-filled tamales make a complete meal by providing protein as well.

While the fat content of a meat-filled tamale may vary depending on the meat used, both tamales’ fat content mainly comes from the lard added to the dough — a significant source of saturated fat and cholesterol (3).

Also, keep in mind that adding sour cream, cheese, and other traditional sauces and toppings may increase your tamales’ fat and calorie counts.

Summary

Tamales are a rich source of carbs and fats, primarily saturated fat. Adding toppings and sauces may increase your tamales’ fat and calorie counts. Meat-filled tamales make a complete meal by providing protein too.

Tamales provide certain nutritional and cultural benefits.

Resistant starch

To improve handling and nutritional value, corn is subjected to a treatment called nixtamalization, which enhances corn flour’s flexibility, firmness, color, and shelf life (4, 5).

During nixtamalization, the corn is cooked in a calcium hydroxide solution and then soaked, washed, and ground to obtain the flour used to make dough, tortillas, and other products (5).

One of the most significant effects of this treatment is that the corn’s starch changes in structure, becoming resistant starch (5).

The production of resistant starch in the nixtamalization process occurs during the cooking and soaking steps. Research suggests the resistant starch content of tamales may increase to 1.6–3.7 times that of raw corn (5, 6, 7).

Resistant starch acts as a type of fiber because your body cannot digest it. In fact, because your gut’s friendly bacteria can ferment it, it is considered a prebiotic (8).

Some of the most studied benefits of resistant starch are its ability to help regulate blood sugar and cholesterol levels, improve gut health, and even aid weight loss (9, 10).

However, studies suggest that the resistant starch content in traditional nixtamalized corn flour is higher than that of commercial nixtamalized corn flour.

This is thought to be due to the differences in the processing methods, such as the hydrocolloids and gums used as gelling agents in commercial nixtamalized flours (7).

While these gelling agents promote flexibility and strength of corn products and reduce stickiness during processing and packaging, they slow the process that increases the resistant starch content (7).

Therefore, eating tamales made with traditional nixtamalization processes may help you reap the health benefits of resistant starch (6).

An important cultural food

Food expresses people’s culture, identity, values, and lifestyle (11).

Like many other traditional foods do for different cultures, tamales occupy an important place in Latino homes during family gatherings in times of celebration.

Thus, tamales are more than just a dish. They highlight the importance of cultural food practices as an integral part of identity preservation and continuity of Latino communities, especially among migrant populations (12).

Summary

Tamales are a source of resistant starch, which helps regulate blood sugar and cholesterol levels, improve gut health, and promote weight loss. They are also an important cultural food that helps preserve the identity of Latino communities.

The type of fat people typically use in tamales is the main downside of this food.

Because lard is often used to prepare the dough, tamales can be a source of saturated fat and cholesterol.

Although current research on the effects of dietary cholesterol on heart disease is mixed, most studies associate high cholesterol intake with increased levels of total and LDL (bad) cholesterol (13, 14).

The high saturated fat content of some cholesterol-containing foods may also be a risk factor for heart disease (15).

While cholesterol is essential for cell membrane structure and hormone production, high intakes of saturated fatty acids may increase the risk of atherosclerosis, which is a risk factor for stroke and heart attacks (15, 16).

Atherosclerosis happens when plaque builds up in your arteries.

Studies suggest that reducing saturated fat intake by replacing it with polyunsaturated vegetable oil may reduce the risk of heart disease by 30% (17).

Thus, next time you prepare your own tamales, consider swapping the lard for vegetable oil.

Summary

When prepared with lard, tamales can be a significant source of cholesterol and saturated fat, which may increase your risk of heart disease.

As mentioned above, because every country has its own version of tamales — and some countries have more than one — there is no right way to prepare them.

However, the variations focus mostly on the fillings. Almost all versions involve preparing the dough in the same way.

Simple tamale dough

Here’s a simple dough recipe that makes about 45 tamales.

Ingredients

  • 8 cups (990 grams) corn masa flour or Maseca, plus extra as needed
  • 2 tablespoons (30 grams) table salt
  • 1/3 cup (70 grams) lard or vegetable oil
  • 6 cups (1.4 liters) chicken broth, plus extra as needed
  • 2 tablespoons (30 grams) chili sauce for color (optional)

Directions

  1. Add masa flour and salt to a big mixing bowl and combine.
  2. Warm lard in a medium saucepan. Then add lard, broth, and chili sauce (if using) to the flour mixture.
  3. Mix with your hands by working the dough through your fingers, as if you’re kneading bread, until it is smooth and sticky but holds its shape when pressed together.
  4. If the dough feels too dry, add more broth. In contrast, if it feels too wet, add more flour.
  5. Spread the dough onto a corn husk or banana leaf and stuff with your desired filling.

After this, people typically roll up the tamales, place them in a pot with broth, and steam them.

Vegan and vegetarian modifications

If you’re looking to make vegan- or vegetarian-friendly tamales, simply swap the lard for canola oil and the chicken broth for vegetable broth.

As for the filling, try adding steamed vegetables, shredded jackfruit with salsa, or bean or chickpea stew instead of beef, chicken, or pork.

Summary

Good tamales start with a good dough recipe, which you can turn into a vegan- or vegetarian-friendly version with a couple of substitutions. You can also swap animal-based fillings for steamed vegetables, fruits, or legumes.

Small changes to the traditional tamale recipe can lead to significant nutritional improvements.

Try some of these tips to boost the nutritional content of your next tamales:

  • Boost fiber content. Aside from the meat, you can add some beans or chickpeas and steamed veggies to the filling to increase the fiber content.
  • Use vegetable oil instead. Swap the lard for vegetable oil to reduce the saturated fat content.
  • Choose lean meat. Opt for lean meats for the stuffing, or remove the visible fat from your choice of meat before cooking.
  • Use low salt broth. Whether you’re using chicken or vegetable broth, opt for a low sodium version.

Summary

To make tamales healthier, you can add more fiber to the filling and choose lean meats, low sodium broth, and vegetable oil.

Tamales are a traditional food strongly connected to the culture and identity of Latino communities.

When stuffed with the traditional pork, meat, or chicken filling, they make a complete meal that provides all the macronutrients and even some resistant starch, which is associated with multiple health benefits.

However, they can be a significant source of cholesterol and saturated fat.

Still, by making some small changes, you can improve your tamales’ nutritional value or even turn them into a vegan- or vegetarian-friendly dish.

Tags: 4 Better Health Monrovia, Academic Essay On Mental Health, Adult Family Health Clifton Nj, Adult Mental Health Treatment Planner, Allwgiance Health Wound Care, Aria Health Atten Customer Service, Aria Health System Customer Service, Arizona Achses Health, Arizona Pet Health Certificate, Ark Increse Harvest Health, Aus Health Practitioner, Cadence Fitness & Health Cente, California Coalition For Behavioral Health, Capital Area Mental Health Services, Cardinal Health Kilgour, Dr Borwn Watkings Health, Employee Health Inova Mount Vernon, First Nations Health Canada, Fl Health Code Violations, Formulary First Health, Holistic Health After Chemo, Humana Health Insurance For Son, I Health I-Menopause, Kronos Lee Health Employee Login, Lakeland Health Care Center Elkhorn, Mercy Health Corp Plaza, Mercy Health Orthopedics Cincinnati Logo, Network Health 2018 Plans, Nevada Reno Public Health, New England Serve Health Policy, North Dakota Pet Health Certificate, Northwell Health Pharmacy Intern Salary, Police Mentral Health, Portal Harrington Health, Premise Health Brentwood Tennessee, Primary Health Solutions/Ceo, Psychic Health Reading Legal Notice, Psychological Health Anxiety Articles, Public Health Practice What Works, Public Health Sciences Admin Uv, Public Health Service Hurricane Dorian, Shadyside Oh Occupation Health, Shrednado Mens Health, Tower Health Hospital Pa Locations, Unit 54 Uf Health Location, Urine Odor Health Problems, Whitman Walker Health Pamphlets, Women'S Health Affiliate Bloggers, Women'S Health Empowerment Summit, Young Professionals Attitude Of Health

Continue Reading

Previous Chef’s kiss: Research shows healthy home cook
Next The Perfect Blend for Weight
March 2023
M T W T F S S
 12345
6789101112
13141516171819
20212223242526
2728293031  
« Feb    

Archives

  • March 2023
  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • March 2020
Intellifluence Trusted Blogger

Recent Posts

  • The Removal of the Director General and President of the Nigerian Stock Exchange by SEC
  • Dental Care for Babies and Young Children
  • Literature of the Victorian Era – 4 General Characteristics of Victorian Literature
  • Indian Food, Appetizer and Amazingly Fabulous Cuisine
  • Build Your Dream Body With an Olympic Weight Set

BL

Let you quickly restore a slim figure

buildinglink.buybacklinks.online

citratextile.com

Tags

Apostrophe Health Brian Cobb Douglas Public Health Department Cpap Health Market Cvs Affordable Health Insurance Delegation In Public Health Envoy Health Denton Autumn Lake Fairview Health Services Yelp Greenville Rancheria Tribal Health Center health Health And Safety Conferences 2019 Health Benefit Exchange Coi Health Benefits Feta Olive Oil Health Benefits Pawpaw Health Canada Processed Food Health Insurance Cheaper Single Health Net Login 2018 Health Net Therapist Los Angeles Health Problems From Uranium Health Professional Licensing Board Healthy Recipes For Brain Health Hi Health Hearing Aids Reviews Horton Valley Behavioral Health Hospital Sisters Health System Number How Intergrity Investigate Health Care Iggy Azalea Mental Health Jay Williamson United Health Kernersville Health Care Center Jobs La Canada Health Care Lee Health New Ceo Lsd Health Effects Edu Mental Health Dissertation Pdf Mental Health Retraints Mental Health Utilization Racial Groups Most Common Crime Health New Health Market Job Reviews Nys Health Insurance License Physician Assistant Health Professional Organizations Plant And Health Quotes Prestige Women'S Health Care Rex Health Care Login Richmond Times Dispatch Health Reporters Smokeless Tobacco Health Risks Definition Soliant Health Houston Stress Test S Health Sunrise Health Care Moultrie Ga

Visit Now

Real Estate Investment Trusts

klinik kecantikan sukabumi
klinik kecantikan di sukabumi
dokter kulit sukabumi
skincare sukabumi
dokter kecantikan sukabumi
drmetzskincare.co.id

contentplacement.id

getlinko

scorpion pest control in las vegas 

khannaonhealthblog.com | Magazine 7 by AF themes.