Cowboy Caviar took the internet by storm after a TikTok-er shared herself whipping up a colorful bowl of veggies and beans and serving it with tortilla chips. Although it seems packed with nutritious goodness, we heard from a nutritionist about whether it looks more nutritious than it is and whether it’s good to eat when trying to lose weight .
More often than not, people’s diets are lacking in certain nutrients and they will find themselves looking for ways to combat this. Some people will resort to taking pills to fill in the gaps in their diet by taking something like one of the best vitamin D supplements. Meanwhile, others might use one of the best protein powders for weight loss. weight in order to increase their intake of this hunger-reducing ingredient.
But if you can fit that many key nutrients into your meals, you’re a winner, and Cowboy Caviar is a useful dish to start with. It’s worth pointing out now that it’s not actually caviar, in fact, it couldn’t be more different. The recipe is 100% vegetarian and vegan and it is also a super economical dish to make at home.
“This dish is pretty low in calories overall, so it can definitely be useful as part of a weight loss plan, depending on what else is in the diet,” explained Suzie Sawyer. , clinical nutritionist of Alive! (opens in a new tab) range of supplements. “Consuming fewer calories than the basal metabolic rate (normally around 1250 calories per day) can lead to reduced metabolism and fat storage.”
But she noted: “With any calorie-restricted diet, greater nutrient deficiencies can occur over time and a diet must be varied in order to provide the wide range of nutrients needed on a daily basis.”
Watch how to make the viral TikTok Cowboy Caviar recipe
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Not only is the dish low in calories, but it is also rich in important vitamins and nutrients.
According to Sawyer, any form of diet beans is a great source of protein, especially for vegans. Referring to the recipe, Sawyer says, “Half a can of black-eyed beans provides 8 grams of protein with extra provided by the avocado (about 3 grams of protein per avocado) and some good fats (not to mention the olive oil that loves the heart.)”
“Fat is needed in particular for the body to absorb our fat-soluble vitamins, A, D, E, and K. Additionally, the antioxidant, lycopene, in tomatoes becomes much more bioavailable when consumed with fat. fat, so it’s a win-win. There’s also good fiber provided by onions, scallions, peppers, and tomatoes. The herb cilantro is great for detoxification.
She also mentioned that the garlic in the recipe can provide many benefits, but it’s especially good for feeding the good gut bacteria, which is so important for overall health. Here’s what happened when we ate only gut-healthy foods for two weeks.
The list of health benefits is quite long. This became even clearer when Sawyer brought up the micronutrient value of the dish. Tomatoes, peppers, lime, and onions provide immune-boosting vitamin C, while vitamin E is found in skin-friendly avocado. Additionally, black-eyed beans have good mineral profiles that contain calcium and magnesium which are essential for building strong bones, and the iron content is helpful in reducing fatigue.
However, she pointed out that the recipe lacked vitamin B12, which is typically found in animal products and is needed for energy production and nervous system function. You can still get it by taking one of the best B12 supplements daily.