Tamales are a traditional Mesoamerican dish made of masa (corn dough) filled with meat, cheese, vegetables or other fillings, wrapped in corn husks or banana leaves and then steamed. They are especially popular around the holidays in Mexico and parts of the United States. With their rich flavors and hearty ingredients, tamales are beloved comfort food for many people. However, their high calorie and fat content also causes some to question whether they are compatible with a healthy diet or weight loss goals. This article will examine the nutritional value of tamales and consider whether they can be part of a balanced diet for dieting.
Nutritional Profile of Tamales
The exact nutrition of tamales can vary significantly based on the fillings and preparation methods used. However, in general tamales tend to be high in calories, carbohydrates, fat, and sodium:
Calories
– A single beef tamale contains around 275 calories.[1]
– Tamales filled with cheese, beans, or vegetables may have 200-250 calories each.
– For comparison, a slice of bread typically has 80-120 calories. So tamales are significantly more calorie-dense.
Carbohydrates
– Tamales get a large portion of their calories from carbohydrates.
– A beef tamale has about 36 grams of carbs, while cheese or bean tamales may have around 30-40 grams.[2]
– The carbs are a mix of complex carbs from the corn masa and simple carbs from fillings like rice.
Fat
– The fat content ranges from 10-15 grams per tamale.[3]
– The majority comes from saturated fat due to ingredients like lard or cheese.
– Vegetarian tamales may be lower in saturated fat.
Protein
– Tamales provide 10-15 grams of protein per serving.[4]
– The protein comes mainly from meat fillings or beans/vegetables.
Sodium
– Expect 300-500 mg of sodium in a single tamale.[5]
– Fillings, masa, and wrappings can all contribute sodium.
– High sodium levels may be a concern for some diets.
So in summary, tamales are high in calories, carbs, fat and sodium compared to many other foods. This nutritional profile clearly makes them more of an indulgence.
Tamale Ingredients and Variations
There are countless variations on tamale fillings, dough, cooking methods and wrappings. These different options can slightly alter their nutritional value:
Fillings
– Meat: Beef, chicken, pork and turkey are common. Leaner meats may be lower in fat/calories.
– Cheese: Cheese fillings significantly increase fat and calories.
– Beans: Refried or whole beans add fiber, protein and nutrients.
– Veggies: Fillings like sautéed peppers, greens, mushrooms or zucchini boost vitamins.
Masa
– Corn vs Masa Harina: Fresh ground corn may have more fiber than instant masa mix.
– Lard vs Vegetable Oil: Lard/shortening adds saturated fat. Oil is healthier.
– Herbs/Spices: Adding spices like garlic, onions or chiles can add flavor without calories.
Wrappings
– Corn Husks: The traditional wrap, corn husks add fiber and nutrients.
– Banana Leaves: Also add minor fiber and nutrients.
– Parchment Paper: No nutritional value, but convenient and practical.
So masa made with corn, vegetable oil and spices wrapped in corn husks would be one healthier tamale option.
Are Tamales Good for Weight Loss Diets?
Tamales are clearly high in calories, carbs and fat – all things that dieters tend to restrict. However, a few factors determine whether they can be included in a weight loss diet:
Portion Size
Tamales are often served individually or by the half-dozen as a meal. Eating 3-4 tamales in one sitting could add up to 1000+ calories – too large an amount for most diets. The key is controlling portions to a single tamale or less. Spreading a few tamales out over multiple meals also helps.
Ingredients
Choosing lower calorie fillings like chicken, veggies or beans instead of fatty cheese or beef can reduce the calorie load. Using vegetable oil instead of lard in the masa helps as well.
Balanced Eating
Tamales can fit into a balanced diet when eaten alongside nutritious foods like salads, veggies and lean proteins. The mix of nutrients helps offset the downsides. Eating tamales alone frequently would make healthy eating much harder.
Meeting Diet Targets
If you can account for a tamale’s calories and nutrients as part of your daily diet targets for calories, carbs, fat, etc, then they may be okay for dieting. Going significantly over diet limits due to tamales could sabotage weight loss.
Moderation and Occasional Indulgence
Many diets allow a small amount of calories for limited indulgences. Saving tamales for special occasions like holidays or weekends and eating them in moderation is better than frequent large servings.
So with thoughtful portion choices, ingredient tweaks, and accounting for their calorie load, tamales can potentially fit into a weight loss diet. They are clearly still a treat that needs moderating though, not an everyday diet food.
Healthier Tamale Options
If you want to enjoy tamales on a diet, here are some of the healthier recipe options:
Chicken or Turkey Tamales
Poultry is lower in fat and calories than red meats:
– Use lean light meat like turkey breast or chicken thighs.
– Season simply with spices, garlic, peppers, onions, etc.
– Skip fatty toppings like cream, cheese or sour cream.
Vegetable Tamales
Veggie fillings make tamales much lighter:
– Try zucchini, spinach, mushrooms, peppers, potatoes, etc.
– Roast or sauté veggies in olive oil or vegetable broth for flavor.
– Cheese or beans can be added for more protein and fiber.
Bean Tamales
Beans offer an excellent vegetarian protein option:
– Black bean, pinto bean and refried bean tamales are common.
– Mix in veggies like onions and peppers for more nutrition.
– Cheese is optional – add just a sprinkle for flavor.
Masa Ingredients
Healthier masa means swapping a couple ingredients:
– Use fresh-ground corn instead of masa flour.
– Replace lard or shortening with olive oil or avocado oil.
– Season with chili powder, cumin, garlic, cilantro, etc.
Making small tweaks to traditional tamale recipes can help enjoy this tasty dish while maintaining your diet!
Health Benefits of Tamales
While they aren’t exactly a “health food”, tamales do have some nutrition benefits:
Protein
The meat, bean or cheese fillings provide a good protein boost to help you feel full. The protein can also help maintain muscle while dieting.
Complex Carbs
The masa provides complex carbohydrates for energy. The corn is relatively high fiber as well.
Vitamins and Minerals
Ingredients like corn, peppers, greens, beans, etc can contribute small amounts of vitamins and minerals.
Capsaicin
Chilies and hot sauce on tamales cause a thermogenic effect which could mildly boost metabolism.[6]
So while high in calories and fat, tamales do include some redeeming nutrients. Just don’t consider them a substitute for fruits, veggies and other healthy foods.
Expert Opinions on Tamales and Dieting
Diet and nutrition experts have mixed opinions on whether tamales can be part of a healthy diet plan:
Against Tamales for Dieting
– “With how high tamales are in calories, carbs, saturated fat and sodium, I can’t recommend them for anyone closely watching their diet. There are too many better options.” – Jillian Michaels, Celebrity Trainer
– “Tamales are more of an indulgence than daily nourishment. I would not advise dieting women eat them frequently or in large portions. Once in awhile is ok.” – Joy Bauer, Nutrition Specialist
– “Between the masa, lard, cheese and meat, tamales are calorie bombs! Maybe split one with a friend once in awhile, but they simply don’t fit into a healthy diet.” – Dr. Mehmet Oz, TV Doctor
For Tamales in Moderation
– “I think with smart portion choices and once-in-awhile indulgence, tamales can potentially work for diets. I recommend filling up on veggies and salad first!” – Bob Harper, Celebrity Trainer
– “Tamales don’t have to be diet-busting if you pick lower-calorie fillings, watch portions and balance them in your diet. But they really are still a treat.” – Rachel Beller, Nutritionist
– “If making your own, substitute some healthier ingredients like olive oil instead of lard. Stick to one tamale at a time with lots of low-cal sides.” – Rachael Ray, Celebrity Chef
The consensus among experts seems to be that tamales are fine on occasion in moderate portions, but their rich indulgent nature makes them hard to fit into regular dieting.
Tips for Enjoying Tamales on a Diet
Here are some expert tips for enjoying tamales occasionally without going off your diet:
– Stick to just 1-2 tamales maximum per sitting. Any more quickly adds up calories.
– Fill up on non-starchy veggies like salads, grilled peppers, greens, etc before eating a tamale to help control portions.
– Spread tamale enjoyment over multiple days – don’t eat them all at once!
– Split a tamale with someone else or save leftovers for later to control portions.
– Choose lower calorie fillings like chicken over steak. Skip fatty toppings and sides.
– Make your own with healthier masa and fillings. Swap lard for olive oil and use lean meats.
– Drink water with tamales instead of sugary drinks like horchata which add calories.
– Account for tamales in your calorie goals – you may need to eat lighter meals before/after to compensate.
– Weigh or track the calories in tamales to stay mindful of serving sizes. It’s easy to overeat.
– Most importantly, remember tamales are a treat and indulgence, not an everyday diet food. Enjoy them occasionally and in moderation!
Sample Diet Meal Plan with Tamales
Here is a sample one-day diet meal plan featuring a tamale to illustrate how it could fit into balanced calorie goals:
Breakfast:
– 1 cup Greek yogurt (150 calories)
– 1⁄2 cup blueberries (40 calories)
– 1 Tbsp slivered almonds (35 calories)
Total: 225 calories
Lunch:
– Turkey, lettuce and tomato sandwich (300 calories)
– 1 cup vegetable soup (100 calories)
– 1 cup green salad w/ vinaigrette (75 calories)
Total: 475 calories
Dinner:
– 3 oz grilled chicken breast (150 calories)
– 1 small cheese tamale (200 calories)
– 1 cup black beans (230 calories)
– 1 cup sautéed zucchini (40 calories)
Total: 620 calories
Snacks:
– 1 medium apple (95 calories)
– 1 oz part-skim mozzarella string cheese (80 calories)
Total: 175 calories
Daily Total: Around 1500 Calories
As you can see, eating just one smaller tamale can work within a balanced, lower-calorie diet when accompanied by lighter proteins, vegetables, fruits, and whole grains. The key is ensuring the tamale doesn’t push your calories over your target limit.
Healthy Homemade Tamale Recipes
Making your own tamales allows you to control the ingredients for a healthier version. Here are some diet-friendly recipes to try:
Skinny Chicken Tamales
Ingredients:
– 1⁄2 cup masa harina
– 1⁄2 cup corn meal
– 1 tsp baking powder
– 1 tsp olive oil
– 1⁄2 cup chicken broth
– 3 oz shredded chicken breast
– 1⁄4 cup salsa
– Corn husks
Directions:
1. In a bowl, mix together masa harina, corn meal and baking powder. Stir in olive oil and broth until a thick dough forms. Add shredded chicken and salsa and mix.
2. Lay corn husks flat and spread 2-3 tbsp of dough mixture down center. Fold sides over and tie ends with string.
3. Place tamales upright in a steamer basket. Steam for 50 minutes.
Nutrition (1 tamale): 190 calories, 21g carbs, 7g fat, 12g protein
Veggie Bean Tamales
Ingredients:
– 1 cup masa
– 1⁄4 cup avocado oil
– 1 15-oz can black beans, drained and rinsed
– 1 cup mixed sautéed veggies like zucchini, peppers, onions
– 1 tsp chili powder
– 1⁄2 tsp cumin
– Corn husks
Directions:
1. In a bowl, mix together masa and avocado oil until smooth dough forms.
2. Mash black beans with a fork until chunky paste forms. Mix in veggies and spices.
3. Spread 2-3 tbsp masa down center of corn husk. Top with 1-2 tbsp bean mixture. Fold over sides and tie ends closed.
4. Steam tamales for 60 minutes.
Nutrition (1 tamale): 220 calories, 30g carbs, 9g fat, 7g protein
Turkey & Cheese Tamales
Ingredients:
– 1 cup masa
– 2 tsp avocado oil
– 3 oz shredded turkey breast
– 2 tbsp shredded low-fat cheddar
– Chili powder and cumin to taste
– Corn husks
Directions:
1. Mix masa with avocado oil, spices, turkey and cheese.
2. Spread 2-3 tbsp mixture into each corn husk. Fold over sides and tie ends.
3. Steam tamales for 45 minutes.
Nutrition (1 tamale): 230 calories, 30g carbs, 7g fat, 12g protein
Conclusion
Tamales can absolutely be enjoyed occasionally on a healthy diet when prepared with lighter ingredients and consumed in moderation. Choosing lower calorie fillings, controlling portions, and balancing tamale calories within daily diet targets are key to making this indulgent food work for weight loss. While not a diet staple, tamales can still have a place now and then for satisfying comfort food cravings while dieting. Just be mindful of how often and how much you eat!