Have you ever been told that your traditional foods are “too fattening,” “too starchy,” or “not heart-healthy”? Maybe someone suggested cutting out tortillas, skipping the rice and beans, or avoiding foods your family has cooked for generations.
Let’s explore how some of our favorite foods can fit into a balanced, vibrant lifestyle!
Corn Tortillas: A Wholesome Whole Grain Staple
Let’s give corn tortillas the spotlight they deserve! Made from whole corn kernels (often through the ancient process of nixtamalization), corn tortillas are packed with fiber, essential minerals, and plant-powered energy.
The nixtamalization process enhances the calcium content, unlocks niacin (vitamin B3), and makes the corn more digestible.1 Two corn tortillas clock in at around 100 calories, with no added sugar, very little fat, and naturally gluten-free goodness —all while delivering that satisfying chew and warm, toasty flavor.
The next time someone says tortillas are “bad,” remind them that corn tortillas have been nourishing generations, and they are still going strong.
Rice and Beans: A Powerhouse Combo
Rice and beans are the ultimate power couple. Together, they provide fiber, iron, potassium, folate, and essential amino acids. Additionally, beans are rich in fiber and help maintain steady blood sugar levels after meals, which is particularly important for individuals managing or preventing diabetes.2
Instead of skipping the rice and beans, focus on:
- Portion sizes
- Limiting added fat, like lard and oil
- Adding vegetables like bell pepper and onion to our plate
- Using brown rice or cauliflower rice for extra fiber
Guacamole- Essential, Not Extra
Avocados are packed with heart-healthy fats, fiber, potassium, and antioxidants — all in one creamy, flavorful bite. A whole avocado delivers about 10 grams of fiber and more potassium than a banana, which supports healthy digestion and blood pressure.3,4
When mashed with lime juice, tomatoes, onions, cilantro, and chiles, guacamole becomes a vibrant, nutrient-dense dip or topping. For a balanced snack or appetizer, enjoy it with baked tortilla chips, sliced jicama, or cucumber rounds.
So go ahead and add a spoonful to your tacos, tostadas, or veggies — because guac is not extra, it is essential.
Remember that traditional foods tell a story. Rather than labeling them as “unhealthy”, let’s celebrate their nutritional value. With a few tweaks, dishes like corn tortillas, rice and beans, and guacamole can be part of a vibrant, balanced lifestyle.
References
1. Nieves-Hernandez MG, Correa-Pina BL, Garcia-Chavero O, et al. Indirect Fortification of Traditional Nixtamalized Tortillas with Nixtamalized Corn Flours. Foods. Dec 17 2024;13(24)doi:10.3390/foods13244082
2. Thompson SV, Winham DM, Hutchins AM. Bean and rice meals reduce postprandial glycemic response in adults with type 2 diabetes: a cross-over study. Nutr J. Apr 11 2012;11:23. doi:10.1186/1475-2891-11-23
3. Okobi OE, Odoma VA, Okunromade O, et al. Effect of Avocado Consumption on Risk Factors of Cardiovascular Diseases: A Systematic Review and Meta-Analysis. Cureus. Jun 2023;15(6):e41189. doi:10.7759/cureus.41189
4. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi:10.1080/10408398.2011.556759