Robin, D.F.
A: I have wondered about this before as well, and it just makes sense, doesn't it? That the more naturally colorful, the healthier a particular food will be? Well, this same theory turns out to be true for blue corn as well.
A study published in the Journal of the Science of Food and Agriculture, which analyzed the chemical composition of blue and white corn tortillas, found that blue corn is slightly more nutritious than regular corn. Blue corn tortillas contain 20 percent more protein than white, mainly in the amino acid lysine, and higher level of the antioxidant anthocyanin.
Blue corn also has less starch, 68% versus the 75% found in white corn. This makes it lower on the glycemic index scale, making it a better choice for diabetics and people who are trying to lose weight. Foods with a lower glycemic index are considered healthier because the sugar content enters the blood stream more slowly, providing a steady source of energy.
Keep in mind, though, that all corn loses much of its nutritional value if it is processed in to chips, so stick with non-fried items using fresh corn dough. The benefits become negligible when you are looking at a supermarket aisle full of bags of brightly colored fried dip chips.
Q: I just found out that I have high blood pressure and have to cut down on salt. What are some good things to eat and/or avoid? I live in the city and eat out all the time.
Moa, Mexico City
It is possible to eat very well in Mexico while eating a low-sodium diet, it just takes a bit of work. If possible, you can start taking your own lunches to work. A tried and true method of replacing salt in dishes is to load up on spices and fresh & dried herbs. Try increasing the amount of garlic, ginger, cayenne and cumin you normally use. Also, adding a squeeze or lime or a dash of vinegar to the final dish may give you that 'sharp note' you are looking for.
Obviously, cut down on processed foods whenever you can, as most contain obscene amounts of sodium, and always check labels for hidden salt, even in desserts. Canned beans contain a lot of salt, so make your own and add a bit of salt or herbs just at the end. If you absolutely have to use canned, rinse them well before using, which will help a bit.
When dining out, stay away from consommé soups, carnitas, beans, rice, chorizo and flour tortillas. Good choices in a restaurant are ceviche, grilled fish or chicken, guacamole and fresh salsas. If possible, ask for sauces on the side and just lightly dip every other bite in to it. When ordering fresh fruit and vegetables from a street stand, skip the chili seasoning (it has a ton of salt) and spritz on fresh lime juice instead.
After following a lower salt diet for a few weeks, your taste buds will begin to adjust and you may just find that everything tastes better. Good luck!
Juliet Lambert is the owner of Spice Catering in Mexico City. Please email your culinary questions to Juliet@SpiceMexico.com
