Effects Of Corn And Flour Tortillas On Your Health
As with any food item, thereâs a big difference between handmade and mass-produced tortillas, regardless of whether they are made of wheat or corn. In general, mass-produced tortillas include preservatives. One way to be sure you know whatâs in your tortillas is by making them yourself.
Also, think about portion size: Corn tortillas may have fewer calories, but theyâre usually smaller than their flour counterparts. Having two or three corn tortillas instead of one flour tortilla probably wonât be better for you.
Corn Tortilla Carbs: Are Tortillas Ok On Keto
While a one-ounce serving of tortillas will not necessarily kick you out of ketosis, chances are most tortillas you can buy nowadays will come in a much larger serving.
If you want to eat authentic corn or flour tortillas, making them at home would be your best bet. Even in the scenario of homemade tortillas, one tortilla could contain up to 30 grams of total carbohydrates per serving. This amount of carbs uses up more than half of your daily allowance while on the keto diet, putting you at risk of getting kicked out of ketosis.
When it comes to corn tortilla carbs, its best to avoid them and opt for a healthier alternative.
Be aware that there will most likely be some hidden carbs in your diet throughout the day as well, whether you recognize them or not.
The best way to include tortillas in your meal plan is either to make your own low-carb tortilla version at home or if youre following a TKD or CKD. This will allow a window of high-carb intake while still following the ketogenic diet guidelines.
When it comes to this staple Mexican food, tortillas are too high in carbs for your daily values.
For keto versions of your favorite high-carb dishes, check out these delicious and decadent recipes:
Tips For Making Keto Corn Tortillas Perfectly Every Time:
Mixing The Tortilla Dough: You will NEED to use a food processor for this recipe. Its kind of like making pie crust- where you dont want to overprocess them, but you need them to be mixed fairly thoroughly if you want to get a smooth & uniform result. Just follow the recipe directions exactly, and youll have no issues
Rolling the Tortillas Out: When I first started making these keto corn tortillas, I was using my tortilla press. It worked fine and they were totally edible, but I didnt feel like they were EVER smooth enough, and they had some small cracks in the edges. Without the same elastic properties as an all masa flour tortilla, I realized I needed to start rolling them sintead. That way, I could control the pressure in each area of the tortilla as I rolled it, and prevent it from cracking on the edges. I strongly recommend ROLLING these tortillas instead of using a tortilla press. MAYBE, JUST MAYBE, if youre a SERIOUS pro and have nicest tortilla press out there, then it might work just fine to use one.
You can flip the tortillas one more time to melt some cheese on them, if thats your thing , but you will want to turn the burner off and cover the griddle with a pan lid to trap the heat and melt the cheese, without overcooking your tortilla.
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Can I Make These Into Keto Tortilla Chips
I hope you find this recipe helpful and a great addition to your Taco Tuesday rotation. If you are looking for some other great recipes to utilize these tortillas in check out this list below:
How Do I Make Keto Tortilla Dough
The dough is fairly simple and comes together really quickly in a food processor. I find that a food processor does the best to really help the psyllium husk and xanthan gum absorb within the dough. This is so important for the tortillas texture and allows it to bend and not break.
If you dont have a food processor, I have had followers share that they have used a higher powered blender or even a hand mixer. In order to get the dough smooth and texture right, these are your best options if a food processor is not part of you current kitchen appliance collection.
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Nutrition In One Fried Corn Tortilla
A fried corn tortilla is most often used to make chips, tacos or tostadas but also appears in some salad and soup recipes. Corn tortillas contain several nutrients good for your health, but they should be eaten as part of a well-balanced diet because they cannot cover all your vitamin and mineral needs. Fried corn tortillas are available in packages at most grocery stores but are also easy to make at home.
One Fried Corn Tortilla has 500 Calories and 7.14 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database.
What If Corn Tortillas Arent For Me
If corn tortillas arent to your taste, that doesnt mean youre limited to flour tortillas. With a little bit of creativity and research, youll discover many types of tortillas you can try.
Cauliflower tortillas are one option:
Theres also almond flour or coconut flour tortillas. You can buy them at select stores or prepare at home by following a recipeyoull find many online with a quick web search.
You also substitute wrap options for tortillas when youre making a dish. Place your fillings in a lettuce or egg white wrap and roll it up to make a meal.
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Pros And Cons Of Flour Tortillas
One thing stands out in the nutrition lists above: White flour tortillas have almost twice the calories and fat as corn tortillas. Those extra calories and fat, combined with a lack of fiber, mean that they should be eaten in moderation, or they might increase the risk of health conditions like diabetes, heart disease, or some cancers.
On the plus side, flour tortillas have more iron and calcium than corn tortillas. Theyâre also fluffier and hold up better under lots of toppings. But that durable texture and softness come from gluten.
If you donât tolerate gluten well or if you have celiac disease, you may want to stick to corn tortillas or choose one of the gluten-free flour tortillas.
If you donât like the taste of corn tortillas, whole-wheat tortillas are a healthier choice than plain flour ones. Read the label to make sure whole wheat is the first ingredient. If a package of vegetable tortillas catches your eye, again check the label carefully. Some of these, like cauliflower tortillas, are generally healthy. But others like spinach tortillas are often made with refined flour and arenât as healthy as you might think.
Corn Tortillas Are A Low
Are you team corn or team flour when it comes to your tortillas? Maybe you play both sides â nothing wrong with that, but corn tortillas have more good things going for them than many of us realize.
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Corn tortillas are made with only three ingredients: masa harina , water and salt. You can make your own, which helps you control the ingredients, or you can grab a pack at the grocery store. Store-bought corn tortillas are often are uniform in their size, which can help with portion control.
While they’re a staple in Tex-Mex cooking, you shouldn’t feel limited to one cuisine when it comes to corn tortillas.
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Corn Tortilla Carbs: Are Tortillas Keto
- Corn Tortilla Carbs: Are Tortillas Keto-Friendly?
minute read | Last update: Oct 4th, 2022
This article is backed by studies and reviewed by a certified dietician.
Who doesnt love a nice, warm corn tortilla now and again? Theyre the perfect base for tacos, and even better, you can make the tortillas yourself if youre so inclined. Yet youve recently started the keto diet and youre wondering where, if anywhere, corn tortillas fit. Are they allowed on your diet?
At 13 grams of total carbs per serving, corn tortillas should not be a regular part of your keto diet. A few corn tortillas would easily put you close to the 50-gram daily carb threshold and interrupt the fat-burning process of ketosis.
In this article, well discuss in greater detail the nutritional information of corn tortillas. Well also talk about whether these tasty tortillas are ever allowable on the keto diet and if so, when. You wont want to miss it.
You Can Commit To Eating Just One Tortilla
At 14 grams of carbs, one corn tortilla on its own is not the end of the world unless youre severely cutting carbs. For those sticking to a limit of 40 or 50 grams of carbs per day, 14 grams is allowable. By adding taco meat and cheese, youre not stacking too many carbs onto your tortilla, but the same cannot be said of an enchilada.
You must have willpower though. Once you have your one corn tortilla, thats it, no seconds. Make sure you make a filling side so you dont leave the lunch or dinner table feeling unsatisfied.
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Low Carb Homemade Soft Corn Tortillas
You don’t have to give up corn tortillas on a low carb diet. These soft low-carb tortillas are quite simple to make – and they are naturally low in carbs, calories and fat.
Enjoy with your favorite wraps and soft taco fillings. Real corn often adds flavor to an authentic Mexican dish, and this recipe is no exception – but without all the carbs.
3/4 Cup Carb Counters Low Carb Corn Muffin Mix1 Large or extra-large Egg white 2 Teaspoons Oil1/4 -to 1/3 Cup Water1/4 Teaspoon Salt
Turn a burner to medium high on your stove and lightly coat a skillet with non-stick cooking spray. Preheat the skillet on stove while making the tortilla batter.
crispy low carb tortilla
Mix corn muffin mix, egg, oil together. Add 1/4 cup water Spoon a couple tablespoons full of batter in the center of the hot skillet, and with a spoon, spread the batter out to make a 6″ wide tortilla.
Cook the tortilla briefly, flip, and cook for a half minute on flipped side. Repeat with remaining tortillas.
Cook’s tip: You may add slightly more water, if desired, to just let the tortilla spread itself out like a regular pancake.
Makes 5, 6″ corn tortillas, 3 net carbs each.
Store leftover tortillas in zip lock bag or covered container in fridge for up to 1 week.
Whats In A Corn Tortilla
According to the United States Department of Agriculture , a medium-size corn tortilla is about 28 grams and includes the following:
- 12.8 grams of water
- 12.5 grams of carbohydrates
- 1.76 grams of dietary fiber
- 0.798 grams of lipid
- 0.246 grams of sugar
- 0.344 milligrams of iron
- 12.6 milligrams of sodium
One hundred percent corn tortillas are an excellent choice for anyone with Celiac disease or gluten intolerance. Just remember to check the nutrition facts label to ensure theres no added wheat flour.
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Check Out New Arrivals
In addition to various types, sizes, and colors of corn and flour tortillas, there are nutrient-rich additions. And a growing number of options dont contain corn or flour at all.
Here are the newest finds you might want to try:
- La Tortilla Factory offers a wide array of tortillas, including whole wheat protein tortillas that use a pea and rice protein blend.
- Siete Foods has grain-free tortillas featuring chickpea flour, almond flour, or a blend of cassava and coconut flours.
- Angelic Bakehouse makes sprouted whole grain wraps/tortillas that contain juiced or dried veggies.
- Mission Foods has a line of organic tortillas.
- Caulipower offers cauliflower tortillas made with or without grains.
Corn Tortilla Health Risks
Corn is not one of the top eight food allergens, according to the Mayo Clinic, but that doesn’t mean you can’t be allergic to corn. If you think you might have a corn allergy, don’t eat corn tortillas and make an appointment with your doctor for a diagnosis.
Some store-bought corn tortillas may have extra ingredients used as fillers or preservatives. Always check the ingredient list to ensure you do not have any sensitivities to those.
There are no known drug interactions with corn or corn tortillas.
Recommended Reading: Low Sodium Low Carb Recipes
Corn Vs Flour Tortilla: Nutrition Facts
Both types of tortillas offer a variety of nutrients. Based on an equal weight, heres how their nutrition stacks up. Putting this info into practice, remember that you usually wont be eating equivalent amounts.
Popular sizes for corn tortillas are five to six inches for tacos flour tortillas are seven to eight inches for soft tacos , 10 inches for quesadillas , or 12 inches for burritos .
Factor size into your selection the larger the tortilla, the greater the calories. Luckily, youll get more nutrients along with those calories, of course.
thehealthy.com, Getty Images
A 1-ounce corn tortilla has the following nutrients and daily values :
Protein: 1.6 g
Total fat: 0.8 g
Carbohydrate: 13 g
Fiber: 1.8 g
Calcium: 23 mg
Iron: 0.35 mg
Magnesium: 20 mg
Phosphorus: 89 mg
Sodium: 13 mg
Eat Tortillas Ditch The Carbs
Get our top 5 low-carb tortilla recipes
Mexican dishes like quesadillas, tacos, enchiladas, fajitas, and burritos are usually quite high in carbs, and thats mainly due to one ingredient: tortillas.
Corn tortilla carbs can quickly pile up, surpass your daily carb values, and kick you out of ketosis. But there might be a way to include these Mexican staples in your keto meal plan.
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While The Nutrition Values Vary From Brand To Brand Most Corn Tortillas Have Around:
- 13 grams of carbs
- 2g dietary fiber
That means that one corn tortilla has around 10 to 12 grams of net carbs. And while thats lower than the 14 grams net carbs found in flour tortillas, its still too high to enjoy while youre on keto.
You may also like our Keto Quick Start Guide for Beginners: Shopping Lists, Hacks and Recipes!
When You Should Avoid Tortillas
Tortillas may not be the best option for those following a low-carb or keto diet. You may want to steer clear of them in general, unless youre making them yourself.
While the glycemic index of corn tortillas is considerably low especially if you make them yourself pre-packaged flour tortillas might have ingredients that could be damaging to your health.
Some of the options in your local grocery store can contain substances such as enriched bleached white flour, corn starch, hydrogenated oils, sodium benzoate, , cellulose gum, dough conditioners, and sorbic acid.
The body processes enriched bleached white flour just like sugar, creating a rapid increase in blood glucose, therefore activating a strong insulin response. This creates a sudden burst of sugar in your cells, which could be avoided by choosing a low-carb flour alternative.
You may also want to avoid flour tortillas if youre intolerant or sensitive to gluten. Because theyre made directly from wheat grounds, flour tortillas are not gluten-free and may create some undesired side effects such as bloating, constipation, abdominal pain, headaches, skin issues, fatigue, anxiety, and more.
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Corn Vs Flour Tortilla: Whats The Difference
Experts are telling you to eat more non-starchy veggies, like tomatoes focus on healthy fats, like in avocados and try to use beans in place of meat.
Sounds like taco time. Or maybe its fajita, burrito, quesadilla, or enchilada night. Whichever the choice, they all begin with the tortilla.
A tortilla is basically a thin, soft flatbread traditionally based on corn or wheat. They originated in Mexico, and have been a staple for hundreds of years.
Tortillas come in a variety of sizes, which youll ideally pick based on your culinary need. In other words, a footlong tortilla is way too big to make a tidy, hand-held street taco.
And while certain recipes work best with corn tortillas, some are better matches for flour tortillas, and still others are interchangeable.
Culinary preference aside, is one type of tortilla healthier than the other? Lets find out.
thehealthy.com, Getty Images
Youre Trying To Maintain Ketosis
You tested your ketones this morning and youre officially in ketosis. Thats awesome, but once you get there, there are no guarantees you will stay. You have to continue reducing carbs so your body will burn fat for energy instead of the glucose from carbs.
You may stick to around 20 grams of carbs per day or gradually increase your load to 30 grams, in which case one corn tortilla is still about half of the carbs you can eat.
If you want to use a good portion of your carb allotment on one meal, thats up to you, but evidence has shown that eating too many carbs in the morning compared to later in the day may impede fat burning and lead to cravings.
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