Obesity across North and South America is a very real problem. Lack of exercise, large portions and poor diet are just some of the reasons why we are becoming increasingly unhealthier. Many processed foods are high in sugar, saturated fat and sodium, all substances that should not be consumed in large quantities.
According to food expert Daniela Gonzales at MONEDEROSMART, those who like to stay healthy should be looking to Latin America for fruits, berries and grains. With this in mind, here are just a few healthy South American foods.
Quinoa
Rich in all nine essential amino acids, quinoa also contains high levels of magnesium, Vitamin B, potassium, calcium, vitamin E, and fiber. The gluten-free crop is native to the Andean area, including Colombia, Chile and Peru, but it is now also cultivated in other regions including the United States, Kenya, India and Europe. It was initially used to feed livestock, and was first eaten by humans around four thousand years ago in Peru and Bolivia. Quinoa is a great substitute for rice and can be tossed into salads. It can also be used as a baking grain to make bread and muffins.
Ceviche
Ceviche is made from fresh seafood cured in citrus juices, and should be consumed shortly after preparation. The dish is usually spiced with chili peppers, onions, cilantro and salt for flavor. It often comes with side dishes such as sweet potatoes, tomatoes, avocado or plantain. Not just delicious, ceviche is rich in protein, and low in nasties such as sugar and carbohydrates. While the dish is highly popular in South America and has been eaten there for thousands of years, it is likely that it was brought to the region—and Peru specifically—by Spanish colonizers.
Purple Potatoes
It is often forgotten that the humble purple potato comes from South America. In fact, it is likely that the vegetable was domesticated in Peru and Chile over ten thousand years ago. Named after the color of its skin, the benefits of purple potatoes include having four times more antioxidant phytochemicals than their yellow and white counterparts. They have also been attributed with lowering blood pressure.
Maca
Also known as Peruvian ginseng, maca is a nutty-tasting root that is usually processed into powder. Native to the Andes mountains of Peru, the root was already eaten during the Inca period over two thousand years ago. Maca is highly nutritious and is a great source of vitamin C, copper, iron and fiber while containing little fat. Maca is often sprinkled over food, and can be purchased as a supplement in the form of tablets and capsules.
Pichuberry
Similar in appearance to a gooseberry, pichuberry is native to the highlands of Colombia, Chile and Peru. The small fruit contains antioxidants, as well as 20 times the amount of vitamin C found in oranges. It is also an anti-diabetic as it encourages food absorption and the production of insulin. Some researchers have even claimed that pichuberry stalls the aging of cells, thus preventing cancer. The pichuberry can be eaten on its own, or paired with oatmeal, yogurt or salad.
