As a relatively unknown dish outside of its origin country, pupusas have recently gained popularity as more and more people are discovering the delicious stuffed masa pockets. While they may be tasty, it is common to wonder if pupusas are healthy or not. In this article, we will explore what’s inside a traditional pupusa and whether it can fit into a balanced diet.
What exactly are pupusas?
Pupusas originated in El Salvador and have since spread across Central America. At their core, they are small thick tortillas made from masa (a type of cornmeal dough) that has been stuffed with filling like cheese (queso), beans (frijoles), or meat. The outside layer crisps up on the griddle while the inside fillings become warm and molten.
Are Pupusas Healthy?
The question whether or not food is “healthy” often depends on who you ask because everyone defines “healthy” differently based on individual dietary needs and restrictions like allergies, intolerances, medical conditions etc.. In general however for there to be such thing as healthy food there should be:
– A balance of macronutrients
– Nutrient-dense beneficial ingredients
– Moderate portion sizes
– Suitable cooking methods
When it comes to Pupusas nutritional content overall depends almost entirely on what filling choices one makes when enjoying them! Let’s go over each ingredient:
Masa:
The primary component of any authentic Salvadoran Pupusa is Masa Harina Pinolillo; which traditionally contains three ingredients: corn flour mixed with water & salt in vary proportion depending on culinary choice(1). These three things add very little actual nutrition to your meal but make the foundation for your Pupusa!
Filling Choices:
Usually consisting of Queso blanco (ie., white Cheese) refried black beans called frijoles refritos/paones or chicharron(which is essentially cut pork belly or fried pork skin), these fillings are typically quite high in fat and salt. Eating too much cheese that isn’t reduced-fat, can significantly increase their sodium intake, but an occasional indulgence won’t hurt.
– Cheese: Cheese is a good source of protein and calcium making it beneficial to metabolism and bone health when eaten in moderation according to the United States Department of Agriculture (2). 1 cup(132 g) serving provides about 30% of your daily needs for Calcium as well as other minerals like copper zinc etc.
– Black Beans: Rich in fiber at approximately 15 grams per cooked cup; they also have nutrients known for providing good cardiovascular health such as folate, potassium & magnesium all supporting blood functions within the body.(3).
Now what can make Pupusas unhealthy? Sides!
Pupusas themselves are not necessarily unhealthy — it’s often covering sauces that come with them that make them so! Thus we would suggest taking a closer look at which sauces you’re putting on top:
Curtido:
One typical side dish served alongside pupusas is curtido (pickled cabbage slaw); A mixture of vinegar, water& vegetables including carrots onions jalapenos. Even though some versions are “Hot & Spicy”, this food has nutritious ingredients due to being low calorie, fiber-rich,& contain healthy probiotics.
Salsa:
Another common topping found atop these corn tortillas includes salsas spicier than others made from cauliflower tomatoes green onions avocado any number of veggies really depending upon ones local flavor profile! Stick with making fresh without added sugar or added processed/packaged items for nutritional benefits.
Overall Verdict
When prepared with less-fatty options such as lower-fat cheeses black bean mixes – The answer seems to be…a resounding “Yes!” With minimalistic Portion control one could have delicious Pupusas that can do well within a balanced & moderate diet.
To summarize, pupusas should not be labeled as inherently “healthy” or “unhealthy.” It all depends on the choices made for fillings and toppings including sauces! Taking into account occasional food indulgences is essential to having a healthy relationship with food and consuming them in moderation will also ensure they don’t negatively impact one’s health journey.
As a relatively unknown dish outside of its origin country, pupusas have recently gained popularity as more and more people are discovering the delicious stuffed masa pockets. While they may be tasty, it is common to wonder if pupusas are healthy or not. In this article, we will explore what’s inside a traditional pupusa and whether it can fit into a balanced diet.
Pupusas originated in El Salvador and have since spread across Central America. At their core, they are small thick tortillas made from masa (a type of cornmeal dough) that has been stuffed with filling like cheese (queso), beans (frijoles), or meat. The outside layer crisps up on the griddle while the inside fillings become warm and molten.
The question whether or not food is “healthy” often depends on who you ask because everyone defines “healthy” differently based on individual dietary needs and restrictions like allergies, intolerances, medical conditions etc..
When it comes to Pupusas nutritional content overall depends almost entirely on what filling choices one makes when enjoying them! Let’s go over each ingredient:
Masa:
The primary component of any authentic Salvadoran Pupusa is Masa Harina Pinolillo; which traditionally contains three ingredients: corn flour mixed with water & salt in vary proportion depending on culinary choice(1). These three things add very little actual nutrition to your meal but make the foundation for your Pupusa!
Filling Choices:
Usually consisting of Queso blanco (ie., white Cheese) refried black beans called frijoles refritos/paones or chicharron(which is essentially cut pork belly or fried pork skin), these fillings are typically quite high in fat and salt. Eating too much cheese that isn’t reduced-fat can significantly increase one’s sodium intake, but an occasional indulgence won’t hurt.
Cheese: A good source of protein and calcium, cheese can be beneficial to metabolism and bone health when eaten in moderation. One cup (132 g) serving provides about 30% of your daily needs for Calcium as well as other minerals like copper zinc etc.
Black Beans: Rich in fiber at approximately 15 grams per cooked cup; they also have nutrients known for providing good cardiovascular health such as folate, potassium & magnesium all supporting blood functions within the body.
What can make Pupusas unhealthy? Sides!
Pupusas themselves are not necessarily unhealthy — it’s often covering sauces that come with them that make them so! Thus we would suggest taking a closer look at which sauces you’re putting on top:
Curtido:
One typical side dish served alongside pupusas is curtido (pickled cabbage slaw). The mixture includes vinegar, water& vegetables including carrots onions jalapenos. Even though some versions are “Hot & Spicy”, this food has nutritious ingredients due to being low calorie, fiber-rich,& contain healthy probiotics.
Salsa:
Another common topping found atop these corn tortillas includes salsas spicier than others made from cauliflower tomatoes green onions avocado any number of veggies really depending upon ones local flavor profile! Stick with making fresh without added sugar or added processed/packaged items for nutritional benefits.
Overall Verdict
When prepared with less-fatty options such as lower-fat cheeses black bean mixes – The answer seems to be…a resounding “Yes!” With minimalistic Portion control one could have delicious Pupusas that can do well within a balanced & moderate diet.
To summarize, pupusas should not be labeled as inherently “healthy” or “unhealthy.” It all depends on the choices made for fillings and toppings including sauces! Taking into account occasional food indulgences is essential to having a healthy relationship with food and consuming them in moderation will also ensure they don’t negatively impact one’s health journey.