Introduction
Salvadoran cuisine, rich in tradition and flavor, has undergone significant changes in recent decades due to globalization and evolving dietary habits. While traditional dishes offer numerous health benefits, the rise of processed foods and sugary beverages presents challenges to maintaining a balanced and nutritious diet. This article explores the healthy aspects of Salvadoran cuisine, examining traditional ingredients, cooking methods, and the ongoing efforts to promote healthier eating habits within the community.
The Nutrition Transition in El Salvador
Over recent decades, global increases in urbanization, trade liberalization, and food marketing have driven a nutrition transition from traditional, whole-food diets to foods and beverages that are highly processed and high in sugar, fat, and salt. This shift has disproportionately affected low-income communities in high-income countries and all populations in low- and middle-income countries, contributing to a double burden of malnutrition and obesity. Latin America, including El Salvador, has experienced increases in dietary fat and sugar consumption, and corresponding decreases in fruit and vegetable consumption.
While investments in economic development, education, and maternal-child health programs have led to substantial reductions in rates of child malnutrition in many Latin American countries, improvements in some countries, including El Salvador, have been limited. Studies show that approximately one in four Salvadoran children experience malnutrition, placing them at risk for poorer overall health, development, and quality of life. In addition, El Salvador has experienced a drastic increase in child obesity, with the prevalence of overweight children below the age of five rising by 50% over the past decade.
Traditional Salvadoran Ingredients and Their Health Benefits
Beans (Frijoles)
Beans are a staple in Salvadoran cuisine, providing a rich source of protein, fiber, and essential minerals. They are often consumed as "frijoles refritos" (refried beans), a common accompaniment to many meals.
Rice (Arroz)
Rice is another fundamental component of the Salvadoran diet, offering carbohydrates for energy and essential nutrients. It is frequently paired with beans to create a complete protein source.
Read also: Healthy food access with Highmark Wholecare explained.
Corn (Maíz)
Corn is a cornerstone of Mesoamerican cuisine and plays a vital role in Salvadoran dishes. It is used to make tortillas, the ubiquitous flatbread that accompanies most meals, as well as other traditional foods like "atol" (a warm corn-based beverage).
Vegetables
Many Salvadoran dishes incorporate a variety of vegetables, such as radish, watercress, cucumbers, tomatoes, and lettuce. These vegetables provide essential vitamins, minerals, and fiber, contributing to overall health and well-being. Dishes like "panes con pollo" (chicken sandwiches) are often served with an array of fresh vegetables.
Fruits
El Salvador is home to a wide array of tropical fruits, including mangoes, pineapples, plums, pears, and citrus fruits. These fruits are rich in vitamins, antioxidants, and fiber, offering numerous health benefits.
Loroco
Loroco, a vine with edible flowers, is a unique and flavorful ingredient used in various Salvadoran dishes, particularly pupusas. It adds a distinct taste and provides additional nutrients.
Alguashte
Alguashte is made from ground pumpkin seeds. At the restaurant I stir it into a seafood stew that’s typically made with baby crabs, though here I’ve done it with clams. The alguashte adds a deep nuttiness and crunchy texture.
Read also: Healthy Eating on the Run
Curtido
Curtido, a pickled cabbage relish, is a traditional accompaniment to pupusas. It provides a tangy flavor and adds probiotics, which are beneficial for gut health.
Traditional Cooking Methods
Boiling and Roasting
Traditional Salvadoran cooking methods, such as boiling and roasting, are generally healthier than frying. Boiling vegetables and plantains helps retain their nutrients, while roasting adds flavor without the need for excessive oil.
Pupusas: A Closer Look
Pupusas, thick tortillas stuffed with various fillings, are perhaps the most iconic Salvadoran dish. Traditionally, pupusas were filled with beans, squash, squash blossoms, and flower petals. However, modern variations often include cheese and meat.
The Role of "Sazón" (Seasoning)
"Sazón," or seasoning, is a crucial element in Salvadoran cuisine. Traditional sazón often involves a blend of herbs and spices that not only enhance flavor but also offer potential health benefits.
The Impact of Colonization
The frying technique, now common in Salvadoran cuisine, is a consequence of colonization. Traditional Mesoamerican cooking relied more on boiling and roasting methods. Recognizing this historical influence can help promote healthier cooking practices.
Read also: Mobile Dining Revolution
Generational Changes in Health Environments
Mothers noted general improvements in awareness of oral hygiene but poorer child oral health, which they attributed to widespread sales of unhealthy snacks and beverages near schools. Distance and cost limited families’ access to dental services. Knowledge gaps included the belief that oral iron supplements cause tooth decay, uncertainty regarding when to start tooth brushing, and until when parents should help children brush.
Most mothers noted that present-day markets offered more variety and greater quantities of food than the markets they remembered from their childhoods. Some mothers noted that changing socioeconomic conditions adversely affected their food purchases. Many mothers cited increased food prices and reported greater difficulty purchasing their desired foods.
Most participants reported greater awareness of oral health since their childhood. Many mothers said that schools, the media, and families now devote more attention to oral health and tooth brushing. In contrast, other participants argued that children’s oral health status has declined substantially over recent years.
Mothers’ Knowledge, Attitudes, and Practices
Mothers described how they decided what foods to purchase and prepare at home. They were primarily guided by the Salvadoran dietary traditions, their family members’ food preferences, and the nutritional quality of the food. While the mothers primarily prepared traditional, healthy meals at home, they had less control over what their children ate outside of the home. Mothers typically sent their children to school with money to buy food. While they reported telling their children to buy healthy food, they expressed concern that their children often bought non-nutritious snacks and sugary beverages sold in and around the schools. Many mothers were alarmed by the high prevalence of junk food, and by its tastiness, cheap price, and the colorful packaging that attracted their children to buy and consume it.
Mothers recognized the oral health benefits associated with breastfeeding compared to bottle-feeding their children. Many mothers knew that the processed snacks were harmful to their children’s oral health. Many participants knew that tooth brushing was important to protect their children’s oral health. Most mothers reported reminding their children to brush after meals, but not necessarily helping their children brush. Mouth pain was the most commonly cited consequence of tooth decay. Mothers reported that mouth pain caused their child to have difficulty eating, brushing teeth, sleeping, and concentrating in school. The pain adversely affected the quality of life for their child and the entire family. Mothers also believed that poor oral health adversely affected their child’s overall health.
There were also some common gaps in knowledge and misconceptions regarding oral health. Mothers debated the proper age to start cleaning their children’s mouth. While many mothers knew that they should start brushing their children’s teeth in infancy when the first baby teeth erupted, few mothers knew that they could use a clean cloth to begin cleaning their children’s gums earlier in infancy. Mothers also debated the age at which children could brush their teeth on their own-some believed that children could brush their teeth once they could hold the brush around age 2, but others asserted that children needed more help brushing until school-age.
Access and Barriers to Healthy Choices
Mothers reported that their children primarily accessed junk food by purchasing it themselves, especially at school. Nearly all mothers reported giving each child a daily average allowance of $0.25. When asked how their children spent this money, mothers consistently answered that the children purchased processed snacks and sugar-sweetened beverages, which they generally did not give them at home. Some mothers explained that when extended family members visited, they gave snacks or sweets to the children. Many mothers noted that financial constraints were a barrier to providing good nutrition for their families. Most families had limited income and price was a major concern when grocery shopping. Distance from markets was also noted as a barrier to good nutrition.
Mothers reported that toothbrushes and toothpaste were accessible in many local stores. Mothers cited multiple barriers to accessing dental health services. The high cost of dental care-even for basic treatments such as extractions and fillings-made dental treatment inaccessible for most families. Many mothers agreed that they could better maintain their children’s health if the goods and health services were made more accessible in rural areas through local markets and rural health centers.
Promoting Healthier Eating Habits
Emphasis on Traditional Ingredients
Encouraging the consumption of traditional ingredients like beans, rice, corn, vegetables, and fruits can help promote a more balanced and nutritious diet.
Healthier Cooking Methods
Promoting healthier cooking methods such as boiling, roasting, and grilling can reduce the intake of unhealthy fats.
Reducing Processed Foods
Limiting the consumption of processed snacks and sugary beverages is crucial for improving overall health and preventing obesity and tooth decay.
Education and Awareness
Raising awareness about the importance of healthy eating and oral hygiene can empower individuals to make informed choices.
Policy Changes
Policy changes are needed to make healthy choices accessible and affordable for families.
Food Security and Healthy Eating
Food security is “a situation that exists when all people, at all times, have physical, social and economic access to sufficient, safe and nutritious food that meets their dietary needs and food preferences for an active and healthy life”. As defined by the Food and Agriculture Organization of the United Nations, this concept encompasses dimensions of availability, access and the biological utilization of food, for an “active and healthy life”.
In El Salvador, individuals living in resource-poor communities have expressed that “To eat healthy is to have food security, but not the contrary" and “Not everything that we have for food security is nutritious, but the basics have to be in the home to attain food security." This highlights the importance of addressing both food security and nutritional quality in promoting healthy eating habits.
The Chef's Perspective: Anthony Salguero of Popoca
Anthony Salguero, chef-owner of Popoca in Oakland, is dedicated to showcasing the unique flavors and health benefits of Salvadoran cuisine. He emphasizes the versatility of ingredients like chimol, refried beans, and relajo, and the importance of using traditional cooking methods.
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