Tamales: Tis the Season!

It’s always tamale season in Southern California! We’ve received some questions about the nutritional aspects of all things tamale, so here goes! We’ll try to provide balanced and objective information on this very subjective topic.

 Masa is the essential “heart” of tamales. Masa is made from nixtamalized corn, a process that maximizes the nutritional value, texture, flavor and digestibility of the corn. Nixtamalizing is a Mesoamerican process of soaking and cooking kernels in an alkaline solution, and then hulling and grinding the kernels into dough (masa). Nixtamalization was most probably one of the first instances of advanced food technology in the Western Hemisphere.

The traditional and cultural practice of nixtamalization probably dates back to at least to 1200 BC. Nixtamalization is thought to have started after the Aztecs discovered that ashes from cooking fires mixed with water created an alkaline lime mixture that softened and helped to remove the corn kernels; tough (and indigestible) outer skin, making it easier to prepare for masa.

It was not known then, but this process actually made the nutrients in corn available for digestion and absorption. There is a nutrition tale that the villages that used nixtamalization tended to have stronger and taller inhabitants with longer life spans, compared to villages that used untreated corn. This makes sense, because humans cannot access nutrients “locked” into whole corn. The nixtamalization process also lead to the production of the very useful ingredients corn meal and corn starch.

According to Frontiers in Nutrition (2023), the good news about tamale consumption includes portion control, as tamales are naturally portioned into single servings, making it easier to control intake and the use of nutrient-rich masa, a good source of calcium, fiber, and niacin and a fair amount of iron, vitamin C, folate and potassium.

Depending on masa amounts used, tamales can be a good source of fiber, helping to support healthy digestion, possibly lowering cholesterol levels, and promoting satiety, meaning that a small amount of food may be eaten and still feel satisfied. Traditionally, tamales are steamed, a healthy cooking process. The not-so-good news is that masa is usually mixed with lard, a source of saturated fat, which can impact cholesterol levels.

Tamale can be an addition to the menu for people with diabetes, as they can be high in fiber and, depending on the filling, contain some protein. These ingredients can help slow down digestion, helping to keep blood sugar level. Unfilled tamales (just masa) are higher in carbohydrates and lower in protein, so it can be a good idea to pair them with sources of fiber and protein such as beans, lean meats or lower-fat cheese and avocado to help prevent blood sugar spikes.

 According to a Journal of Food Science (2017) study, masa can be a good source of resistant starch, a type of starch that is difficult to digest. Nixtamalization, the process used to create masa, increases the resistant starch present in corn, which, in turn, can assist with keeping blood sugars level.

Increasing fiber intake and reducing saturated fat intake are often recommended to assist with maintaining healthy cholesterol levels. Tamales can be a good source of fiber. However, tamales can be high in saturated fat, if lard is used in the masa, or high-fat cheese or meat are used in the filling. That said, you can enjoy your tamales even if you use lard to make the masa by thinking about total fat intake. Perhaps some saturated fat ingredients from other foods can be reduced to allow for tamales on the menu.

Tamales are a food built around tradition. It could be seen as a sacrilege to substitute ingredients, and it is not suggested that this be done. However, if the need is there, it is possible to use olive oil or vegetable oil rather than lard, chicken breast or vegetable combinations rather than pork, and, for sweet tamales, crushed dried fruit to replace some of the sugar.

Tamales have been around for centuries! They have fiber, micronutrients, resistant starch and protein that can promote health for many people, in addition to lots of meal-time enjoyment.

Please contact the writer at foodprof2@gmail.com with nutrition or health questions or ideas for future columns.