Tacos are a favorite food for breakfast, lunch, or dinner. They’re considered a traditional Mexican dish that offers a variety of flavors. Different tacos include birria, al pastor, shaders, barbacoa, chorizo, and more. They all have delicious soft-shell tortillas, with the choice between corn or flour depending on the region in Mexico. Many view tacos as a treat rather than a nutritious food to eat regularly. This article will highlight tacos’ nutritional content, health benefits, and potential drawbacks. Let’s get started!
Historians say tacos may have first appeared in the 1800s in Mexican silver mining operations. However, the first historical references to tacos appeared in the late 1800s. When they arrived in the U.S. in the early 1900s, tacos were considered poor street food, but it’s clear that people in the U.S. have come to love tacos.
There are many types of tacos, each with different nutritional profiles. Let’s break down the core ingredients of tacos to help you make informed decisions about their nutrition.
Tacos start with a good tortilla, but the main question is: corn or flour? Both corn and flour tortillas are traditional Mexican options that provide carbohydrates for energy.
Corn tortillas are made from nixtamalized corn, making them an excellent source of fiber and vitamins. According to a 2016 study, the process of nixtamalization also enhances the bioavailability of niacin (the amount our body absorbs).
Flour tortillas, often enriched with minerals and vitamins, are another option, and the choice between the two is personal.
Once you’ve chosen your tortilla, it’s time to add the protein. The protein you select significantly impacts the fat and protein content of your taco.
Tacos made with deep-fried meat or fatty cuts of beef tend to be higher in fat than those made with lean proteins like chicken, fish, or shrimp.
According to the American Heart Association, high-fat animal proteins contain more saturated fat, which isn’t great for heart health.
If you have high cholesterol or are at risk for heart disease, lean cuts of beef or plant-based proteins such as tofu or beans can help reduce the saturated fat in your tacos while still providing protein for muscle health and satiety.
Now it’s time for toppings, which can add valuable vitamins, minerals, and nutrition to your taco.
Here are some healthy taco toppings:
The fruits and vegetables (yes, salsa counts!) in this list offer antioxidants, vitamins, and fiber, while cheese provides protein and calcium.
Sour cream is another popular topping, but it’s high in saturated fats, so it’s best to use it sparingly, especially if you have high cholesterol. Greek yogurt is a great alternative, offering a similar flavor with less saturated fat.
According to the USDA, each tablespoon of sour cream contains 1.5 grams of saturated fat, so it’s possible to incorporate it into a heart-healthy diet in moderation.
As you can see from the above, tacos can be a well-rounded meal! They provide all the macronutrients you need: protein, carbohydrates, fat, and fiber.
Here are the most common sources of these nutrients in tacos:
Nothing compares to authentic homemade tacos, but you can also make tacos at home using ingredients from your local grocery store.
If you’re on a budget, you can use affordable protein sources like canned beans, ground beef, or eggs instead of pricier options like flank steak or shrimp. Common toppings like onions, shredded cheese, and store-bought salsa are cost-effective alternatives to trendy greens like kale or spinach.
In a world where “healthy food” is often considered expensive and bland, tacos are a delicious and nutritious option that can fit any budget and time constraint.
Tacos are a testament to the healthfulness of traditional Latin foods, and they’ve become beloved by people of all backgrounds.
Tacos can be a nutritious and delicious breakfast, lunch, or dinner choice. To maximize their nutritional value, try to include a source of carbohydrates, protein, fat, and fiber from the list above.
Consider adding sides like beans, corn, chiles, or grilled cebollitas for an added health boost. These are excellent sources of fiber, which can help control blood sugar, lower cholesterol, and increase satiety.
The Dietary Guidelines for Americans suggest consuming 2-4 cups of vegetables per day to meet daily vegetable recommendations. Add a side dish to ensure you get enough vegetables, depending on how many veggies you include in your tacos.
Tacos are nutritious and satisfying, providing carbohydrates, protein, fat, and fiber. The nutritional value of your taco depends on the protein and toppings you choose, but that’s part of what makes tacos so great! They can easily be adapted to meet different tastes and dietary needs.
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