Hispanic Heritage Month is all about “cultura” and “comida” or culture and food, and diabetes and heart disease are prevalent in Hispanic communities, but lifestyle changes can make a difference.
A stroll down the grocery aisle as a Latina is more than a shopping trip. It’s about culture, tradition, and heritage.
“A lot of people think that Hispanic food isn’t healthy, that it’s very starch-heavy, and it just doesn’t have nutrition. And that’s not the case at all,” said Gisela Bouvier, a registered dietitian.
Bouvier, a Latina who regularly works with Hispanic clients, said you don’t have to sacrifice “el sabor” when focusing on your health.
“What cereal is to some families, who have that Cuban bread, delicious right in the morning, is a staple for Hispanic families. Are there healthier options to that?” Muñiz asked.
“Absolutely,” Bouvier said. “And you know, as a dietitian, I don’t recommend taking away the foods that you love and that are your cultural foods. But every now and then, besides searching for that Cuban bread, your bakery may have a whole wheat baguette. Whole wheat means that the nutrition is still there. There’s going to be some fiber in it.”
Bouvier said to look for breads rich in fiber, with the least number of added sugars.
Muñiz asked what milk would have the least amount of sugar for the “café con leche” that many like to pair with a “tostada.”
“Dairy-free milks really don’t compare as far as the nutrition that you’re getting with dairy milk,” Bouvier suggested. “First of all, it’s original. It’s got eight grams of high-quality protein per serving and 13 essential nutrients.”
She suggests 2% over whole milk for most adults because of the lower fat and calorie content and plant-based milks without added sugars.
According to the CDC, Hispanics are nearly twice as likely to be diagnosed with diabetes compared to their white counterparts. And the American Heart Association says Hispanic adults also face significant risk factors for heart disease — reflecting a serious health concern.
“So these are illnesses that can help to be prevented through nutrition or managed,” Bouvier said. “And that’s why it’s so important to really focus on the food that we can add in when it comes to our cultural foods, without compromising the flavor or what we’re used to eating.”
“A lot of times, people don’t actually realize that adding herbs and sofrito to Latin cuisine is actually a vegetable, and it’s adding more nutrition to our meals.”
Bouvier said beans are a nutrition powerhouse.
“They’re rich in plant-based protein and fiber and antioxidants, and they’re really good for you. And they really go well with everything,” she said.
When it comes to canned beans, Bouvier suggests thoroughly rinsing them or looking for options that say “less sodium” or “no added salt.” And when it comes to your meats, look for lean cuts or toss out the fat after cooking.