How healthy are pambazos?

Pambazo, one of the most recognized snacks in Mexican cuisine, usually occupies a special place in national celebrations, although its presence goes far beyond September 15th. Unlike seasonal dishes like chile en nogada, this street food is available almost year-round.

However, behind its irresistible flavor, there is a question worth asking: how healthy is it really?

This dish has various forms throughout the country. In Mexico City, it's prepared with a bolillo (roll) or telera (bread roll), tossed in a guajillo chile sauce that gives it its characteristic red color, and then fried. The traditional filling includes potato with chorizo, beans, sour cream, mayonnaise, and even chicken.

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In regions such as Veracruz or Puebla, the recipe varies: a round loaf is used and is not fried; the filling may include mayonnaise, black beans, cheese, lettuce, beef or chicken. Despite these regional variations, the pambazo has established itself as a symbol of popular Mexican food and has even been internationally recognized as one of the best sandwiches in the world.

In nutritional terms, the caloric value of pambazo can be considerable. A specimen weighing approximately 446 grams can provide about 812 calories . This amount represents an energy load that It would take about two hours of cycling to burn it off. On the other hand, lighter versions, such as those containing only beans and ham, are around 250 calories .

But beyond the calorie count, you have to pay attention to its ingredients. The white bread used in many versions is made from refined flours, which have lost most of their original nutrients. These flours provide "empty calories" which can raise blood sugar levels if consumed frequently.

Another worrying point is the frying technique , especially in the chilango version of pambazo. When frying the bread covered in sauce, saturated fat content is increased, which can contribute to cardiovascular problems and weight gain.

Additionally, chorizo —a common ingredient—is a processed meat high in sodium and unhealthy fats, which could increase the risk of high blood pressure or chronic diseases like type 2 diabetes.

Even so, It is possible to enjoy a pambazo in a more balanced way. It's only recommended to avoid submerging it in oil and instead cook it in a pan or grill. Vegetarian versions are also suggested, which do not include sausages.

The Mexican Social Security Institute (IMSS) recommends moderating portions, choosing chicken over pork, replacing whole cream with lighter versions, and always serving with vegetables.

EE