Tamales are a beloved holiday food, whether served at Christmas or New Year’s. The steamed dough bundles can be filled with beans, cheese or meats and wrapped in corn husks. While they’re a great source of carbohydrates, fiber and vitamins, they’re high in fat and sodium and can be a challenge for people following a low carb diet. However, the dish can be made more nutritious and fit into a healthy meal plan by using low-carb ingredients and serving tamales in moderation.
The main source of carbohydrates in tamales is the corn masa, which is traditionally made with dried and ground corn, lard or vegetable shortening, salt, and other seasonings. The filling in a tamale also contributes to the total carbohydrate content, and can vary widely depending on the recipe. In general, a single tamale contains 18 to 20 grams of carbohydrates. For diabetics, this amount may be too much for their blood sugar control needs.
Tamales are also a good source of protein, which is essential for building muscles and supporting a strong immune system. They also contain iron and phosphorus, both of which are important for normalizing blood glucose levels and promoting healthy bones. Those with diabetes can enjoy tamales, but should choose recipes that are low in carbohydrates and pair them with a side of vegetables or salad to ensure they get the nutrients they need. A 100-gram serving of tamales provides 6.28 grams of protein, which is approximately 10% to 12% of your daily requirement.