Andy Montoya
Bean and cheese burritos are a popular, cheap, and nutritious lunch option. However, they are often associated with high cholesterol due to the presence of cheese and, in some cases, refried beans cooked in lard. While Mexican food has a reputation for being high in cholesterol, it is possible to make low-cholesterol choices by limiting cheese, choosing whole beans, and adding vegetables. This raises the question: is it possible to enjoy bean and cheese burritos while maintaining healthy cholesterol levels?
Is a bean and cheese burrito bad for cholesterol?
| Characteristics | Values |
|---|---|
| Beans | Help lower cholesterol, but refried beans cooked with lard are not good for a low-cholesterol diet. |
| Cheese | High in saturated fat, which is not ideal for improving cholesterol levels. |
| Overall | Bean and cheese burritos are not the best option for improving cholesterol levels, but they can be made healthier by reducing the amount of cheese and using whole beans without added fat. |
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What You'll Learn
Beans are good for lowering cholesterol
While Mexican food often contains ingredients that are loaded with cholesterol, such as cheese, sour cream, and fried components, it is not necessary to completely eliminate these dishes from your diet if you have high cholesterol. There are many low-cholesterol alternatives available, and beans are one of them.
Beans are a fantastic addition to a Mexican dish and can help lower your cholesterol. They are a healthy source of fiber and protein. Consuming as little as half a cup of cooked dry beans every day has been shown to help lower total cholesterol levels. This was proven in an Agricultural Research Service (ARS) study in North Dakota, published in the Journal of Nutrition. In addition, a 4-week multicenter, randomized, crossover study found that consuming 1 cup (180 g) of canned beans of multiple varieties decreased total and LDL cholesterol in adults with elevated LDL cholesterol.
Pinto beans, in particular, have been shown to be effective in lowering cholesterol levels. In a 12-week study, participants who ate half a cup of cooked dry pinto beans daily along with their regular diet experienced a reduction in cholesterol levels compared to those who ate chicken soup instead.
When adding beans to your diet, it is important to avoid refried beans, as they are often cooked with lard, which is not suitable for a low-cholesterol diet. Instead, opt for whole beans or Spanish rice as a side dish.
In conclusion, beans are a heart-healthy food choice that can effectively lower cholesterol levels, especially when consumed regularly and as part of a balanced diet that includes other cholesterol-lowering foods and healthy cooking oils.
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Cheese is high in saturated fat
While bean and cheese burritos can be a nutritious and cheap lunch option, they may not be the best choice for someone looking to improve their cholesterol levels. This is because cheese is high in saturated fat, which can negatively impact cholesterol levels.
Cheese is a dairy product that is commonly made from the milk of cows, goats, or sheep. It is created by separating the solid curds of milk from the liquid whey, and then aging or flavouring the curds. Cheese is a good source of protein and calcium, but it is also high in saturated fat.
Saturated fat is a type of fat that is found in many animal-based foods, such as meat and dairy products. It is also found in some plant-based oils, such as coconut oil and palm kernel oil. Saturated fat is known to raise low-density lipoprotein (LDL) cholesterol levels in the blood, which can increase the risk of heart disease and other health problems.
When choosing cheese, it is important to consider the type and amount of cheese consumed. Some types of cheese are higher in saturated fat than others. For example, cheddar cheese can contain around 10 grams of saturated fat per ounce, while a reduced-fat cheese, such as part-skim mozzarella, may contain less than 5 grams of saturated fat per ounce. It is recommended to choose low-fat or reduced-fat cheeses whenever possible to reduce the intake of saturated fat.
In the context of bean and cheese burritos, the amount of cheese added can significantly impact the overall saturated fat content of the dish. Therefore, it is advisable to limit the amount of cheese used and opt for reduced-fat varieties. Preparing bean and cheese burritos at home can be a healthier alternative to buying them from restaurants or fast-food chains, as it allows for greater control over the ingredients used.
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Mexican food can be low cholesterol
Mexican food is often associated with cheese, sour cream, and fried ingredients, which can be high in cholesterol. However, it is possible to enjoy Mexican cuisine on a low-cholesterol diet by making a few smart choices and substitutions.
One way to reduce cholesterol in Mexican dishes is to limit or omit cheese. Cheese is a common ingredient in Mexican cuisine, but it can be high in cholesterol. Instead of using cheese, top your dishes with fresh vegetables such as onions, green peppers, lettuce, tomatoes, black olives, cucumbers, carrots, broccoli, spinach, or roasted eggplant. These vegetables add flavour, texture, and nutritional value to your meal.
Another way to lower cholesterol in Mexican food is to choose lean meats and whole beans. Beans are a great source of fibre and protein, and they can help lower cholesterol levels. Opt for dried black or pinto beans, and add them to your salads, tacos, or burritos. If you're ordering a platter, ask for Spanish rice or whole beans instead of refried beans, as refried beans are often cooked with lard, which is high in cholesterol.
When it comes to tortillas, corn tortillas are a healthier option than flour tortillas. Corn tortillas are more natural, less processed, and a good source of fibre and magnesium. They are also lower in calories, saturated fat, sodium, and sugar compared to flour tortillas. Look for corn tortillas with minimal ingredients, such as corn and salt, to avoid unhealthy additives.
In addition to these choices, there are several other ways to make your Mexican meal more cholesterol-friendly. Choose low-cholesterol toppings and sauces, such as salsa, pico de gallo, cilantro, or guacamole. If you're eating tortilla chips, opt for healthy multigrain or natural chips with few ingredients. Many tortilla chips have no cholesterol, so read the labels to make an informed choice. Finally, grilled meats are generally healthier than fried meats, so look for dishes with grilled chicken, fish or shrimp instead of fried meats cooked in oil or lard.
By making these simple substitutions and choosing healthier options, you can enjoy the delicious flavours of Mexican food while maintaining a low-cholesterol diet.
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Healthy alternatives to cheese
While Mexican food is often loaded with cheese, sour cream, and fried ingredients, it doesn't have to be cut from your diet if you have high cholesterol. To eat Mexican on a low-cholesterol diet, you can limit the cheese and sour cream, choose lean meats and whole beans, add fresh vegetables, and opt for corn tortillas.
- Cream cheese: Mashed avocado or nut-based spreads like almond or cashew butter are lower in fat and calories but still provide a creamy texture and nutty flavor. Avocado is a great source of healthy fats, fiber, and potassium, while nut butters offer protein, healthy fats, and vitamins.
- Mascarpone cheese: Whipped coconut cream or pureed silken tofu have a similar creamy texture and mild flavor. Coconut cream is high in healthy fats and minerals, while tofu is a great source of protein, calcium, and iron.
- Cottage cheese: Mashed banana or pureed silken tofu provide a creamy texture and a slightly sweet flavor. Bananas offer potassium, fiber, and vitamins, while tofu is rich in protein, calcium, and iron.
- Feta cheese: Crumbled roasted almonds or tofu can replicate the salty and tangy flavor of feta. Almonds are high in healthy fats, protein, and minerals, while tofu is a great source of protein, calcium, and iron.
- Goat cheese: Hummus is a good substitute for goat cheese.
- Parmesan cheese: Nutritional yeast is a plant-based alternative that provides a nutty and cheesy flavor. Sesame seeds are another option, offering a similar nutty flavor and being high in healthy fats and minerals. Both are low-calorie options that can be used as toppings.
In addition to these specific substitutes, there are also many dairy-free cheese alternatives available. However, not all of them are made with clean, wholesome ingredients, and some may contain unhealthy starches and vegetable oils that can cause weight gain and bloating. It is important to read labels and choose dairy-free options that resemble the flavor of regular cheese.
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Beans and cheese are a cheap, nutritious combo
Beans and cheese can indeed be a cheap, nutritious combo, depending on the type of cheese and how the dish is prepared.
Beans are a nutritious food, packed with dietary fibre, protein, B vitamins, and many other vitamins and minerals. They are also a good source of polyphenols, a type of antioxidant, and contain amino acids, which are the building blocks of protein. Research has shown that beans can help manage blood sugar levels, and they are also beneficial for liver health. They are a particularly good source of protein for vegetarians and vegans, and they are lower in calories and saturated fat than other protein sources, such as meat and dairy.
Cheese is also a nutritious food, providing protein, calcium, and other vitamins and minerals. However, it is also high in fat and calories, so it should be consumed in moderation, especially if you are watching your cholesterol levels.
When combined, beans and cheese can make a tasty, nutritious, and cheap meal. For example, you could make a bean and cheese burrito, as mentioned in your prompt. To make this meal more nutritious and reduce the cholesterol content, you could use low-fat cheese, add lots of vegetables, and use a whole-wheat tortilla. You could also replace refried beans, which are cooked with lard, with whole beans.
Another option is to make a black bean and cheese quesadilla, or you could even try baking with beans and cheese. For example, you could make muffins with beans, cheese, and chocolate chips.
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Frequently asked questions
While bean and cheese burritos can be a nutritious and cheap lunch option, they can be bad for cholesterol if they contain saturated fat and inflammatory seed oils like canola oil. However, beans contain soluble fibre, which helps lower cholesterol levels.
To make bean and cheese burritos healthier, limit the cheese and choose reduced-fat options like part-skim mozzarella. You can also add vegetables, choose corn tortillas, and make your own burritos at home to control the ingredients and load up on heart-healthy items.
Other Mexican dishes that can be lower in cholesterol include grilled meats, seafood or chicken, whole beans, corn tortillas, and homemade baked tortilla chips made with whole grain tortillas. You can also add cholesterol-lowering ingredients like corn, avocado, and squash.
