What should tacos be considered — Junk food or health food?

Jaelin: “Tacos could be considered as either a junk food or health food, depending on the ingredients used in the taco dish or how it was prepared. For example, if the taco was prepared in a fast food restaurant where it was fried in lots of oil and prepared with a high amount of salt, seasonings, cheese and sauce with no vegetable toppings – it would be considered junk food.”

While the origins of the taco are relatively unknown, it has been theorized that tacos were first developed by miners in Mexico. As tacos gained popularity, different regions throughout Mexico began creating their own versions that were unique to the region. The first documented taco in the United States was in a newspaper article in 1905. Over time, the original taco recipe (thin slices of meat, salsa, onions, guacamole and lime in a corn tortilla) was altered and has been altered to many different versions to fit individual tastes.

What are the healthy components? Not so healthy parts?

Jaelin: “If prepared with lean protein (beef, chicken, fish) or vegan protein (tofu, beans), those would be healthier components than high-fat beef. Whole grain taco shells are healthier than the ones made with white flour. Vegetables on top, such as lettuce and tomatoes are healthy. In terms of toppings, salsa is your healthiest bet, while sour cream and cheese would be considered not so healthy. Guacamole can be healthy, however, most guacamole prepared in restaurants usually is made with full-fat sour cream to give it that rich flavour.”

What are some ways to make tacos healthier?

Jaelin: “Make your own! Create your own taco party and have guests assemble their own. Be sure to include lots of lean protein options, vegetables and healthier toppings such as homemade guacamole, and salsa. Have the heavier toppings (sour cream, cheese) as well, but try to encourage eating a variety and trying new and different topping combinations.”

If you’re looking for additional healthy taco ideas, Health has put together a list.

So, we have seen celebrities talk about the taco cleanse – is it actually considered to be healthy?

Jaelin: “Raved about by Jennifer Aniston, the taco cleanse is real, you can check out this journalist’s experience with it here. To me, the taco cleanse is like any other diet: eat “good foods” (ie. tacos, vegan foods, everything consumed has to be in a taco shell). ‘Bad foods’ are animal-based products and anything that cannot be consumed in a taco. The good thing about this diet is it does encourage mindful eating – eating with attention and intention. However, it still limits some types of food which promotes diet culture. My other theory is because everything is to be consumed in a taco, you will eat less, which would result in weight loss.

“Whether healthy or not, by the end of it you would be so sick of tacos, that you wouldn’t stick to it. That isn’t very healthy to me!”

Do you have any favorite taco recipes?

Jaelin: “I personally love fish tacos. If it has fish in it, I will eat it! I don’t have a particular favourite one, but I would love to try this one.”

The simplicity of tacos makes them a staple that almost anyone can make. Not only are they budget-friendly, but they also allow for personalization and can serve a crowd. Choosing ingredients such as lean protein and vegetables can make tacos a healthy part of any eating plan.

The post Can Tacos Be Good For You? appeared first on Best Food Facts.

Diets that eliminate gluten are widely promoted and the number of products labeled as “gluten-free” continues to expand. We reached out to Dr. Alison Duncan, registered dietitian and professor in the Department of Human Health and Nutritional Sciences at the University of Guelph, Ontario, for insight and she shared some interesting findings.

First of all, what should we all keep in mind regarding gluten in a healthy diet?

Dr. Duncan: “Gluten is a type of protein found in foods containing wheat, barley, rye and triticale. It is part of a healthy diet. If you do not have a diagnosed allergy (Celiac disease) or an intolerance to gluten, then gluten is part of your healthy diet.

“In fact, a recent 2017 study published in the British Medical Journal related gluten consumption to heart disease risk in 64,000 women and 45,000 men and concluded that not only did long-term gluten intake not increase the risk of heart disease but that avoiding gluten could increase that risk through reduced consumption of healthy whole grains.”

Read the study here.

So, let’s back up a bit. We hear a lot about gluten. What is it?

Dr. Duncan: Gluten is a general name for the proteins found in grains including all forms of wheat (e.g. bulgur, durum, semolina, spelt, farro), barley, rye and triticale (a cross between wheat and rye). Gluten functions in foods as a glue that holds foods together to maintain their shape. The term gluten is actually derived from the glue-like property of wet dough. The two main proteins in gluten are called gliadin and glutenin. During the bread making process, they form strands that strengthen the dough and create pockets that trap air (like a balloon) and allow bread to rise and have its appealing texture.

What is gluten’s role in the body?

Dr. Duncan: Gluten itself does not have a specific function in the body; rather its specific function plays out in foods. Gluten’s primary function in foods is to provide a structural mechanism to facilitate the bread making process and enable foods to hold their shape and provide texture.

If a person who has Celiac disease, what happens when they eat gluten?

Dr. Duncan: Celiac disease is an autoimmune and digestive disease in which a person cannot digest gluten. Celiac disease affects 0.7 to 1% of the population and people with Celiac disease must strictly avoid gluten. If someone with Celiac disease eats gluten, their immune system will respond by destroying the lining (villi) of the small intestine. The most common symptoms include bloating, constipation, headache, tiredness, skin rashes, depression, weight loss and foul-smelling feces. The damage to the villi in the small intestine will lead to problems with absorption and nutrient deficiencies and malnutrition can occur, no matter how much food is consumed.

Explore more about gluten and weight loss.

What is gluten intolerance or gluten sensitivity? 

Dr. Duncan: Non-Celiac gluten sensitivity or gluten sensitivity is when someone does not test positively for Celiac disease, but still reacts negatively to gluten. This condition is thought to affect 0.5 to 13% of the population, although an accurate prevalence is not known. If someone with gluten sensitivity eats gluten, symptoms can include diarrhea, stomach pain, tiredness, bloating and depression. However, the intestinal damage that is seen with Celiac disease does not occur. Less is clearly understood about gluten sensitivity and there is ongoing research on this condition.

For a person who has not been diagnosed with Celiac disease or gluten sensitivity, should they avoid gluten?

Dr. Duncan: No, there is no reason to avoid gluten without a diagnosed sensitivity or intolerance. In fact, avoiding gluten is not only very difficult to properly do – as anyone who has Celiac disease can attest to – it increases risk for nutrient deficiencies since many of the foods that contain gluten contain essential nutrients.

Gluten is a protein found in wheat that gives bread and similar foods their texture and structure. For those with Celiac disease or gluten sensitivity, consuming wheat can cause digestive and health problems. For others, there is no need to avoid gluten. In fact, eliminating gluten carries risks because it means missing important nutrients and the benefits of heart-healthy whole grains.

The post What’s Good About Gluten appeared first on Best Food Facts.