Latina Dietician Backs Nutritional Benefits Of Cultural Dishes With Mediterranean Diet
Do you want to make sure you are incorporating healthy dietary habits into your lifestyle? Culturally-based foods, such as those inspired by Latin American and Mediterranean cuisine, can offer a plethora of benefits that promote physical and social health.
Eating traditional dishes from these regions may help improve heart health, reduce inflammation levels in the body while also providing a sense of connection to one’s culture and identity. In addition, extra virgin olive oil is celebrated for its ability to maintain general well-being; it is an unsaturated fat and contains natural antioxidants which promote heart health whilst helping in managing weight.
Why Eating Cultural Foods Can Promote Physical and Social Health for Latines, cultural food choices can benefit not only our physical health but also provide multiple other advantages.
A Healthy Diet Should Reflect Cultural Traditions
According to a Latina Dietitian Isabel Vasquez, RD, speaking in Wellandgood.com,
“When you think of “healthy eating”, you may think of rainbow-colored meals or of the Mediterranean diet. And sure, colourful whole foods are full of phytonutrients, and the Mediterranean diet is linked to various health benefits, but those are not the only eating patterns that can support your health.”
The second guideline of the Dietary Guidelines for Americans is: “Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.”
Vasquez explains that; “Although many people consider Latin American food to be unhealthy, restricting your cultural foods can harm your social well-being—a consideration that’s often overlooked.”
Isabel Vasquez, RD, anti-diet registered dietitian at Your Latina Nutritionist
Which Latine Foods Are The Most Nutrition Rich?
Latine cuisine is full of flavorful dishes that pack a punch when it comes to nutrient content. From quinoa to avocado, many traditional Latine foods are not only delicious, but also incredibly healthy. These foods are filled with a plethora of nutrients such as vitamins, minerals, and fiber that nourish the body and promote good health.
Many Latine dishes also incorporate healthy fats such as omega-3 fatty acids, which can help lower cholesterol and reduce inflammation in the body. With so many nutrient-rich and flavorful options, it’s easy to see why Latine cuisine is a great choice for those looking to improve their overall health and wellbeing through their diet.
In general, tortillas, white rice, plantains, beans, avocado, salsa, onions, garlic, peppers, corn, meat, and fish are just some of the many nutritious staple foods in Latin American cuisine.
Health Benefits Of The Mediterranean Diet
The Mediterranean diet, which includes an emphasis on healthy ‘monounsaturated fats’ found in foods such as extra virgin olive oil, is known to help prevent a wide range of diseases such as cardiovascular disease or stroke.
The Mediterranean diet has been widely reported as a model of healthy eating, for its contribution to a favorable healthy status and for numerous health benefits, including its inverse relationships with cardiovascular diseases (CVDs) obesity, dyslipidemia, elevated blood pressure and impaired glucose tolerance.
In addition, many investigators have already underlined the beneficial role that this dietary pattern may have in coagulation processes and inflammation, since it provides a significant source of antioxidant vitamins.
According to the original definition, the typical Mediterranean diet is characterized by high consumption of olive oil (in particular extra virgin olive oil), vegetables, legumes, whole-grain products, fruits and nuts. The intake of saturated animal fats is relatively low, and there is a moderate fish consumption.
Extra Virgin Olive Oil And The Mediterranean Diet
Extra Virgin Olive oil is an integral part of the Mediterranean diet. The people will eat slower and in a more enjoyable eating. People who eat a Mediterranean diet have a variety of health benefits. The olive oil in the Mediterranean diet can quickly satisfy hunger and lead to fewer total calories ingested at mealtime. It is unclear if any single component of this diet is responsible for these health benefits or if it is a combination of olive oil and a diet high in vegetables, fruit and fish.
Extra virgin olive oil has no chemical processing. (Nearly every other vegetable oil has been detoxified and refined with steam and solvents). Fresh pressed extra virgin olive oil can be eaten immediately and retains the natural flavours, vitamins, minerals, antioxidants, and other healthy products of the ripe olive fruit.
Most doctors advocate lowering total fat and calories in your diet, and substituting butter, margarine and tropical oils with healthy fats like olive oil.
