Frybread, made with lard (Navajo)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
501
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 294 (58.6%) |
| Fat | 167 (33.3%) |
| Protein | 41 (8.1%) |
| Total | 501 (100%) |
Serving: 1 piece [152g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 73 (48.3%) |
| Water | 48 (31.6%) |
| Fat | 19 (12.2%) |
| Protein | 10 (6.7%) |
| Ash | 1.9 (1.3%) |
| Total | 152 (100%) |
Serving: 1 piece [152g]
Benefits
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High in calories to provide energy for manual labor. Lard provides fat which is an important source of energy
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Contains carbohydrates from flour which break down into glucose to fuel the body and brain
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Lard contains saturated fat which is more stable and has a higher smoke point, suitable for frying at high temperatures without burning easily
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Traditional food that is part of Navajo culture and an important source of nutrition in their diet and lifestyle
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Fried dough has a soft texture that is easy to eat and digest
Risks
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High in saturated fat and calories due to use of lard as the cooking fat. Lard is high in saturated fat which increases risk of heart disease and weight gain
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High glycemic load due to refined flour content. Can contribute to blood sugar spikes and increased hunger
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Lack of dietary fiber, vitamins, and minerals compared to whole grain alternatives. Does not provide the same nutritional benefits
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Potential trans fat content depending on type of lard used. Trans fats are linked to increased heart disease risk
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Portion size can be large, increasing calorie and fat intake if eaten frequently or in large amounts without balancing with healthier options
Additional Information
Frybread, made with lard, is a traditional Native American food that holds cultural significance, particularly among the Navajo people. It is a simple yet versatile dish that consists of a dough made from flour, water, salt, and baking powder, which is then deep-fried in lard or oil. While frybread is enjoyed by many due to its taste and cultural significance, it is important to understand its nutritional benefits and risks.
Nutritional Benefits:
1. Energy Source: Frybread made with lard is a calorie-dense food that can provide a quick source of energy due to its high carbohydrate content. Carbohydrates are the body's primary source of fuel, and consuming frybread can help meet energy needs, especially in physically demanding activities.
2. Micronutrient Content: While frybread is not particularly rich in essential vitamins and minerals, it can still contribute to meeting certain nutrient requirements. The flour used in frybread contains small amounts of B vitamins, such as thiamin, riboflavin, and niacin, which are essential for energy production and overall health.
3. Cultural Significance: Frybread plays an important role in preserving cultural traditions and maintaining social connections within Native American communities. The cultural significance of this food should not be overlooked, as it contributes to overall well-being and a sense of identity.
Nutritional Risks:
1. High in Calories: Frybread made with lard is typically deep-fried, resulting in a significantly higher calorie content compared to other cooking methods. Excessive calorie intake can lead to weight gain and increase the risk of chronic conditions such as obesity, diabetes, and heart disease.
2. High in Saturated Fat: Lard, a common ingredient in traditional frybread recipes, is high in saturated fat. Consuming excessive amounts of saturated fat can raise LDL (bad) cholesterol levels and increase the risk of cardiovascular diseases. It is important to limit saturated fat intake and balance it with healthier fats, such as those found in nuts, seeds, and fatty fish.
3. Low in Fiber and Nutrients: Frybread is generally low in dietary fiber, which is essential for maintaining digestive health, regulating blood sugar levels, and promoting satiety. Additionally, frybread lacks significant amounts of essential nutrients, such as vitamins A, C, and E, as well as minerals like iron and calcium. Relying heavily on frybread as a staple food may lead to nutrient deficiencies if not balanced with a variety of other nutritious foods.
4. Potential for Overconsumption: The addictive and enjoyable nature of frybread can lead to overconsumption, especially when paired with other high-calorie and high-sugar toppings such as honey or powdered sugar. It is important to practice portion control and consume frybread in moderation as part of a balanced diet.
In conclusion, frybread made with lard is a culturally significant food that can provide a quick source of energy and contribute to meeting certain nutrient requirements. However, it is important to be aware of its nutritional risks, including its high calorie and saturated fat content, low fiber and nutrient content, and the potential for overconsumption. As with any food, moderation and balance are key to enjoying frybread while maintaining a healthy diet.