Are Latine Foods Nutritious?

Written by Isabel Vasquez, RD, LDN

Whether you’re Latine or not, you’ve probably heard that Latine cultural foods are no good for your health. Whether it be from a doctor, influencer, or family member, it’s common for our Latine clients to believe that their beloved tortillas, white rice, tacos, or sancochos must be avoided.

Despite what you may have heard from both diet culture and mainstream nutrition advice, the truth is that our Latine cultural foods have so much value to provide in both the nutrients they contain and the other forms of nourishment (cultural, spiritual, familial) they offer. 

Not enough dietitians or medical providers are well-versed in the benefits of our Latine foods and therefore, aren’t recommending them and/or are quick to demonize them. 

If you are looking to increase certain nutrients due to a condition you may have, don’t dismiss your cultural foods as worthless for disease management. 

Below are some of our most common Latine foods and some nutrients they contain, per the USDA.

• Platanos: vitamins A, C, B-6, potassium, and fiber!

• Tortillas: particularly corn ones are a good source of fiber and niacin

• Rice and beans: protein, fiber, plus lots of vitamins and minerals, including iron, potassium, and folate (important for pregnancy!) and many more

• Arepas: fiber, B-vitamins

• Yucca: vitamins C and B-6 plus fiber, potassium, and magnesium

• Avocado: such a wide variety of nutrients including vitamins E, K, C and B-vitamins, potassium, folate, magnesium, fiber, heart-healthy fats

Also note that we have vegetables mixed into our foods, which shouldn’t be neglected. Just because the vegetables aren’t placed separately on the plate next to a protein and starch doesn’t mean they don’t “count”. We are still getting the vitamins, minerals, fiber, and more that vegetables provide.

Furthermore, as you can see, a lot of our Latin foods are rich in fiber. Fiber helps normalize bowel movements, lower cholesterol, and control blood sugar levels, per a 2020 study in Nutrients. 

Our Latin foods are also rich in a wide variety of vitamins and minerals. I’m not going to go into the benefits of each individual vitamin and mineral, but vitamins and minerals promote different essential bodily functions, such as maintaining healthy bones, supporting your immune system, repairing body tissue, and boosting energy, just to name a few. 

Despite this, Latine cultural foods are almost never included in mainstream nutrition recommendations, and medical providers may have even suggested you cut out these foods. If that has happened, I am so sorry you were told you have to give up part of your culture in the name of health. 

I’m here to tell you you don’t have to do that. The provider has failed you by making that recommendation. Our foods are full of value, both nutritionally and culturally!

If possible, work with a Registered Dietitian to help you manage your disease with nutrition! We have a team of Latina dietitians available for virtual sessions who are in-network with many insurance providers. Click here to learn more!

For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.

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Are Quesadillas Healthy? A Nutrition Breakdown of Quesadillas.