What are the benefits of eating tamales?

Traditional for breakfast and on important holidays, tamales are a beloved dish in Mexico. Of pre-Hispanic origin , they can be found with a variety of fillings, from sweet to spicy.

However, some people wonder if eating them regularly is good for their health . To help you enjoy them without guilt, here are their advantages and disadvantages.

What do tamales contribute?

It is estimated that tamales were already being eaten before the conquest. According to the UNAM Science website, citing Fray Bernardino de Sahagún and his work "General History of the Things of New Spain," this dish was prepared since pre-Hispanic times with common ingredients of the time, including wheat ears, herbs, and mushrooms.

According to this source, they went from being a key food in rituals and offerings dedicated to the gods to a common snack, adapted to the needs of later societies. Gradually, ingredients such as pork fat, chicken or beef, sugar, and dairy products were incorporated.

Dr. Jorge Octavio Acosta Montes, a nutritionist at the School of Nursing and Nutrition at the Autonomous University of Chihuahua (UACH), explains in a publication that tamales are primarily made from corn flour, which is rich in antioxidants, B vitamins, fiber, and calcium.

However, when ingredients such as butter, salt, sugar, and various fillers are added, they fall into the "cereals with fat" group, according to the Mexican System of Equivalent Foods.

But what is its nutritional value? Dr. Acosta points out that a 40g serving—roughly equivalent to one-fifth of a tamale—contains the same calorie content as a tortilla.

It also contains an average of 2g of protein, 6g of fat, and 9g of carbohydrates. Thus, experts point out that Eating a whole tamale is equal to consuming 6 teaspoons of oil.

What are the benefits of eating tamales?

Dietitian Isabel Vásquez, in her specialized blog Your Latina Nutrition, mentions that among The benefits of eating tamales are their contribution of carbohydrates, proteins and fats, making them a relatively complete source of nutrition. However, he clarifies that this can change depending on the type of filling.

To begin with, according to the expert, this snack is a source of fiber, since corn contains at least 12% of the recommended daily value; and it provides vitamin B3 or niacin, thanks to the nixtamalization process, which improves the bioavailability of this nutrient.

Whether it is the chanchamitos from Campeche, the Judas tamales from the State of Mexico, the nixcocos from Sinaloa or any of its varieties, the dietitian emphasizes that, depending on Their preparation can also provide iron, calcium, vitamin C, folate and potassium.

Other benefits of eating tamales are:

• The starch present acts as a non-digestible fiber for the body, which can promote the health of the intestinal microbiota.
• The calcium derived from the nixtamalization process contributes to the care of bones and tissues.
• Thanks to its carbohydrate and fat content, its consumption functions as a source of energy.
• While their benefits are diverse, the question remains: is it advisable to consume them every day? The answer is no, but there's a deeper explanation.

Why you shouldn't overeat tamales?

Despite their delicious flavor and nutritional value, experts recommend avoiding large quantities of tamales.

First, an article from the Federal Consumer Protection Agency (Profeco) indicates that this snack represents approximately three-quarters of the calories a person should consume per day, considering main meals, drinks, and snacks.

Furthermore, the agency warns that failing to set limits on the amount and frequency of consumption can not only affect health , but also deteriorate personal finances, as it could become a "small expense" in the medium term.

For its part, the American Heart Association indicates that a high consumption of saturated fats—such as those found in tamales—can raise cholesterol levels.

Note: According to international standards, no more than 10% of daily calories should come from saturated fats.

How to eat tamales safely?

To minimize the presence of saturated fats, Dr. Jorge Octavio Acosta Montes recommends reheating tamales on a griddle or in the microwave, rather than frying them in oil. He also suggests accompanying them with drinks without added sugar.

If you eat them in moderation and consciously, this snack can be part of a balanced diet.

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Also read: How healthy is it to eat tamales?

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