Latin American Healing Foods: Mexican, Central and South American Staples
Latin American cooking stretches from Mexico through Central America to South America, and much of it rests on beans, corn, rice, squash, chiles, tomatoes and fruit. This World Healing Foods guide covers healthy Latin American foods by region and what research says. This page describes traditional foods and what research says about them. Foods support an overall healthy pattern; they do not treat any disease.
Food culture at a glance
Beans with corn or rice is a daily pairing in many homes. WHO advises that carbohydrates come primarily from whole grains, vegetables, fruits and pulses, and lists unprocessed maize and brown rice as whole grains and beans as pulses. (WHO) WHO also advises everyone over 10 to eat at least 400 grams of fruits and vegetables a day. (WHO)
Top healing foods and what research says
| Food | What it offers | Evidence strength |
|---|---|---|
| Black, pinto and red beans | pulses; fiber and plant iron that may support healthy iron levels (NIH ODS) | Strong (nutrient source) |
| Corn (unprocessed maize; choose 100% corn tortillas) | WHO lists unprocessed maize as a whole grain (WHO) | Strong |
| Quinoa | a whole grain; fiber may help you feel full (Mayo Clinic) | Strong |
| Brown rice | a whole grain (Mayo Clinic) | Strong |
| Avocado | unsaturated fat; may support healthy cholesterol in place of saturated fat (Mayo Clinic) | Strong |
| Tomatoes, peppers and chiles | vitamin C may help the body absorb plant iron (NIH ODS) | Strong (vegetables) |
| Squash and leafy greens | vegetables; fiber may support digestion (Mayo Clinic) | Strong |
| Fish and seafood (ceviche) | EPA and DHA omega-3s (NIH ODS) | Strong (nutrient source) |
| Peanuts and seeds | unsaturated fats (Mayo Clinic) | Moderate |
| Tropical fruit (papaya, guava, mango) | whole fruit that may support the 400 g daily fruit and vegetable goal (WHO) | Strong |
Regional food lists
Mexico
- Frijoles de la olla (simmered whole beans)
- Corn tortillas and nopales (cactus paddles)
- Sopa de lentejas (lentil soup)
- Pico de gallo and salsa fresca
- Fish tacos, grilled rather than fried
Central America and the Caribbean coast
- Gallo pinto (beans and rice)
- Black bean soup
- Plantains, baked or boiled rather than fried
- Grilled fish with vegetables
Andean South America (Peru, Bolivia, Ecuador)
- Quinoa soups and salads
- Ceviche (fish cured in lime)
- Potatoes and lima beans
- Choclo (large-kernel corn)
Brazil and the Southern Cone
- Feijão (beans) with rice
- Moqueca (fish stew), lighter on coconut milk
- Leafy greens such as couve (collards)
- Fresh fruit
Evidence notes
- Fiber: beans, whole grains and vegetables provide fiber, and Mayo Clinic notes that soluble fiber, found in beans, oats and peas, may help lower cholesterol and blood sugar. (Mayo Clinic)
- Iron: beans provide plant iron, which may support healthy iron levels, and vitamin C foods such as peppers and tomatoes may help the body absorb it. (NIH ODS)
- Fats: avocados and nuts are sources of unsaturated fats; Mayo Clinic says choosing unsaturated fats in place of saturated fats can improve blood cholesterol, which may lower the risk of heart disease. (Mayo Clinic)
Watch-outs
- Sugar: sweetened drinks, sweet breads and desserts add free sugars; WHO advises keeping free sugars under 10% of daily energy. (WHO)
- Fats: lard, fried foods, fatty meats and cheese add saturated fat; WHO advises that unsaturated fats are preferable. (WHO)
- Salt: cured meats, salty cheeses and seasoning packets add sodium; WHO recommends adults keep sodium under 2,000 mg a day. (WHO)
Building a balanced Latin American plate
WHO advises everyone older than 10 to aim for at least 400 grams of fruits and vegetables and at least 25 grams of naturally occurring dietary fibre a day, with lesser amounts for younger children. (WHO)
Mayo Clinic says foods with fiber may help you stay at a healthy weight and may lower the risk of diabetes, heart disease and some types of cancer. High-fiber foods also tend to be more filling, so you may eat less and stay satisfied longer. (Mayo Clinic)
NIH notes that teen girls and women with heavy periods, pregnant women and teens, and infants are more likely than others to have trouble getting enough iron, and that people who do not eat meat, poultry or seafood need almost twice as much iron because the body does not absorb plant (nonheme) iron as well. Pulse-based meals may support iron intake for these groups, especially when paired with vitamin C foods. (NIH ODS)
Mayo Clinic says choosing unsaturated fats in place of saturated fats can improve blood cholesterol, which may lower the risk of heart disease. It suggests using plant-based oils such as extra-virgin olive oil instead of butter or lard, and limiting processed foods that often contain saturated fat. (Mayo Clinic)
WHO advises limiting free sugars to less than 10% of total daily energy, about 50 grams (12 level teaspoons) for a person eating about 2,000 calories a day. Free sugars include sugars added by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups and fruit juices. (WHO)
To keep sodium down, Mayo Clinic suggests replacing salt with fresh or dried herbs, spices, and citrus zest and juice, and limiting condiments. (Mayo Clinic) WHO recommends adults eat less than 2,000 mg of sodium a day, equivalent to less than 5 grams of salt, or just under a teaspoon. (WHO)
How to try it
- Cook a pot of whole beans weekly and use them in tacos, soups and gallo pinto
- Choose corn tortillas, quinoa or brown rice
- Top dishes with avocado and salsa in place of sour cream
- Drink water or agua fresca without added sugar
Related: legumes and beans, blue zones diet foods and potassium-rich foods.
Cooking for kids? See healthy Mexican foods for kids.
Nearby cuisines: African healing foods · Mediterranean diet foods list · Middle Eastern healing foods · Caribbean healing foods · Latin American foods for kids
Infographic
Related on HealAtlas: World Healing Foods hub · Mexican foods for kids · African healing foods · Legumes and beans
FAQ
What are healthy Latin American foods?
Beans, corn, quinoa, brown rice, avocado, tomatoes, peppers, squash, fish and fruit. WHO lists unprocessed maize and brown rice as whole grains and beans as pulses. (WHO)
Are corn tortillas healthy?
Corn is a grain WHO lists as a whole grain when unprocessed. Choose tortillas with whole corn and few added ingredients, and pair them with beans and vegetables. (WHO)
Is quinoa a whole grain?
Yes. Mayo Clinic lists quinoa among whole grains. (Mayo Clinic)
What should I limit in Latin American cooking?
Sugary drinks and sweet breads, fried foods and fatty meats, and salty cured meats and cheeses. WHO advises limiting free sugars to under 10% of daily energy and sodium to under 2,000 mg a day for adults. (WHO) (WHO)
Are beans and rice healthy?
Beans are pulses with fiber and plant iron, and pairing them with brown rice adds a whole grain. Mayo Clinic says fiber may help you stay at a healthy weight and may lower the risk of diabetes and heart disease. (NIH ODS) (Mayo Clinic) (Mayo Clinic)
Is agua fresca healthy?
It depends on the sugar. Agua fresca without added sugar is a better choice than sweetened versions; WHO advises limiting free sugars, which include sugars added by the cook and sugars in fruit juices, to less than 10% of daily energy. (WHO)
Sources
- Mayo Clinic. Sodium: How to tame your salt habit. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479 (accessed Oct 25, 2026)
- World Health Organization. Healthy diet fact sheet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet (accessed Oct 25, 2026)
- World Health Organization. Sodium reduction fact sheet. https://www.who.int/news-room/fact-sheets/detail/sodium-reduction (accessed Oct 25, 2026)
- Mayo Clinic. Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 (accessed Oct 25, 2026)
- Mayo Clinic. Whole grains: Hearty options for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826 (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Iron: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Iron-Consumer/ (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ (accessed Oct 25, 2026)
- Mayo Clinic. Dietary fats: Know which types to choose. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550 (accessed Oct 25, 2026)