COLLEGE STATION — From a nutritional standpoint, a traditional Mexican-American diet offers many advantages, but some ingredients cause people to become overweight, making them more susceptible to diabetes, says a registered dietitian.
“The Mexican-American diet reflects Spanish and Indian influences — mainly vegetarian, based primarily on maize, beans and squash,” said Dr. Mary Kinney Bielamowicz, a nutrition specialist and professor with the Texas Agricultural Extension Service. “It is high in complex carbohydrates and emphasizes the consumption of fruits and vegetables rich in vitamins A and C, which is just what the USDA dietary guidelines recommend.”
The two drawbacks of the Mexican-American diet are the liberal use of added fat, particularly lard, and a preference for high-fat meats, she said. A contributing factor is stove-top cooking, such as stewing or frying with liberal amounts of oil and lard, instead of baking or broiling. Most foods, including meat, beans, tortillas, rice and potatoes, are fried.
“When a person’s diet consist of mainly fried foods, added fat and other high-fat products, this could lead to obesity,” said Bielamowicz, a member of the cultural diversity committee of the American Diabetes Association-Texas Affiliate. “As a result, this individual could end up with hypertension, health disease, diabetes mellitus or a combination of these illnesses.”
According to the American Diabetes Association, more than one million of the estimated 22 million Hispanics in the United States have diabetes — one in every 10 Hispanic adults. Also, population studies among Hispanic women with diabetes show significantly higher death and complication rates during pregnancy.
Only a few steps need to be taken to cut down on fat, sodium and sugar in the diet, Bielamowicz said. Meals and recipes can be modified by following these steps:
* Increase carbohydrate intake up to 55 percent to 60 percent. Eat more servings of breads, cereal, pasta, fruits and vegetables. Continue to serve sopa de arroz (Spanish rice), sopa de fideo (a similar noodle dish), potatoes, tortillas or beans with each meal.
* Use corn tortillas instead of flour tortillas. Make tortillas from ingredients using whole wheat flour and margarine made with unsaturated fat such as canola, corn, soybean and safflower oils. Include beans daily to maintain high levels of soluble dietary fiber consumption. Increase intake of fresh fruits and vegetables. Drink water or diet soda instead of sweetened soft drinks.
* Incorporate sweets such as pan dulce into a mixed meal that includes protein and fat only if diabetes is controlled and body weight is reasonable. Account for calories in the total meal plan. Use no added sugar in drinks such as licuados and aguas frescas.
* Eat the appropriate amount of protein. Daily protein intake for the average man would be equivalent to that in 8 ounces of red meat or two cups of beans. For a woman, the intake would be 6.25 ounces of meat, or slightly more than one and a half cup of beans.
* Reduce oil used in preparing sopas. Prepare frijoles cocidos (boiled beans) instead of frijoles refritos (refried beans). Prepare meats asadas (grilled) instead of fried. Chill and skim fat off broths and stocks when preparing caldos. Use skim, 1 percent or lowfat milk instead of whole milk or cream. Avoid high-fat cheese using part-skim milk queso fresco instead. Bake corn tortilla chips to replace fried chips. Rather than frying tortillas, heat in foil in an oven, in a heavy pan for a short time on each side, or in a microwave oven.
* Restrict egg consumption to less than three a week. Eat chorizo (sausage) and menudo only on special occasions. Instead, select some of the new, light sausage available on the market today. Drain fat from fried chorizo, and trim visible fat from meats. Avoid using lard in cooking. Use polyunsaturated oils or olive oil instead.
* Replace sweetened carbonated soft drinks with water or diet sodas. Use artificial sweeteners in beverages.
* Taste food first before using salt. Minimize consumption of salty snack foods such as chips, chicharrÛnes (fried pork rinds) and dips. Instead of salt, use lemon in drinks or on fruits such as melon. Add flavor to foods using onion, garlic, cumin, oregano, cilantro and other spices.
Nearly any recipe can be modified for a more healthful meal, Bielamowicz said. For example, instead of having refried beans with Mexican sausage, eat boiled beans with chili sauce made with lean meat. Even tortilla chips can be baked to a golden brown in the oven rather than fried.
For more information on modifying recipes and planning healthful menus, contact the family and consumer sciences Extension county agent in your area.
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