Benefits Of Corn Tortillas
To put it simply, corn tortillas have numerous benefits – most of which come from them being made of whole grains. This main ingredient paves the way for corn tortillas to have less calories, carbs, and sodium than flour tortillas. Furthermore, they might break easily but they are quite rich in fiber and are also gluten-free.
The carbohydrates and calories of corn tortillas can also be seen to outweigh those of flour tortillas, because corn tortillas contain many more nutrients. Low-carb corn tortillas are made in more of a natural setting, they hold a lot more nutrients compared to flour alternatives. Corn tortillas may not be keto-friendly, but they are lower carb and packed with nutrients than their flour alternatives, as shown by nutrition facts.
By the way, if you’re interested in How To Preserve Food, check out my article on that.
Corn tortillas provide whole grains, fiber, and lower nutrients compared to flour tortillas, while also being lower in fat. In addition to corn tortillas, you can buy alternate, healthier types of tortillas, including whole-grain, which provide more fiber, vitamins, minerals, and protein at lower calories. Depending on the size and type of tortilla you select, tortillas can have a moderate amount of calories and provide a good source of protein, fiber, B vitamins, and iron.
Nutrition facts will vary depending on which type of tortilla you choose (corn vs. flour) as well as depending on which brand you choose, or whether you are making your own tortillas. The two basic types of tortillas are corn and flour, and choosing between them can be all-important to your meals. While traditional tortillas are made with maize all the way through, the mass-produced versions may be made from dried corn flour, or masa harina, with some wheat flour mixed in.
| Types of tortilla | Shelf life |
| Corn tortilla | 7-10 days |
| Flour tortilla | 7 days |
In addition to the different types, sizes, and colors of corn and flour tortillas, nutrient-rich additives are available. You will find a substantial amount of magnesium, selenium, and B vitamins thiamin and folate in conventional flour tortillas. You will find significant amounts of dietary fiber, magnesium, phosphorus, and pantothenic acid in corn tortillas. While there is only a gram of fiber in just one corn tortilla, it is important to remember that you are probably adding sources of fiber like beans and vegetables to it, so there is definitely no shortage of nutrients in your food.
To learn about Foods That Are Sour, check out my article where I cover everything you need to know.
Tortillas are an excellent source of fiber, but unlike other foods that also provide fiber, like grains or bread, these fibres are free from other ingredients that contribute to weight gain. One serving of corn tortillas is considered a good fiber source for women, and it is recommended that women consume 25 grams of fiber each day, according to the Academy of Nutrition and Dietetics. When buying flour tortillas, look for varieties that have around 150 calories per serving (about 8 inches), which is roughly the same as two pieces of bread. The amount of fat that each contains is also something to keep in mind, with corn tortillas performing far better than flour at just about 1 gram of fat per serving, whereas flour is over twice as high at 4 grams.
It is worth noting that whole-wheat tortillas do contain some whole grains, though the amount is variable depending on the blend. This is because true flour tortillas are sometimes made from pork fat (which is pork fat, hence not compatible with vegan diets) and are made from wheat, which contains gluten.
Flour tortillas are usually made with a dough made from a combination of refined wheat flour, water, shortening or lard, salt, baking soda, and other ingredients that helps gluten to form. Tortilla chips are usually made with corn flour and water in a masa, but can add other ingredients, such as salt, spices, and flavorings. Tortillas act as the basis for a wide range of ingredients, including vegetables, legumes, and protein sources.
It is recommended that you choose to consume traditional Mexican foods, in this case, the hand-made, indigenous corn tortillas, in order to benefit from traditional Mexican foods best health-promoting and nutritious properties. Since corn may be genetically modified (GMO), and because some added fats in flour tortillas may come from genetically modified sources, seek out tortillas certified by USDA as organic, or verified by The Non-GMO Project, if you choose to avoid GMOs. Siete Foods has wheat-free tortillas that are made with chickpea flour, almond flour, or a mix of cassava and coconut flour.
Tortillas handmade with indigenous varieties of blue corn had substantially higher levels of nutrients and bioactive compounds than commercially produced ones made with industrialized flours, research by the Food and Development Research Center and National Autonomous University of Mexico found. The results showed that hand-made blue corn tortillas had higher amounts of dietary fiber and calcium, higher amounts of free phenolic compounds, as well as double the antioxidant power, than those purchased at the supermarket.
In addition to its healthy coloring, blue corn itself has higher protein content and lower GI than yellow corn. If incorporated into a balanced diet, in addition to providing essential nutrients, blue corn tortillas may aid in the prevention of diseases associated with oxidative stress, thanks to their high antioxidant, anthocyanin, and phenolic acids content. The punch makes low-GI foods an ideal choice for diabetics and those following low-carb diets who still want to occasionally enjoy a few healthier carb choices. Because of its low-GI, high-anthocyanin, and antioxidant properties, blue corn could potentially help prevent obesity, cardiovascular diseases, and may also aid cancer. Blue corn tortillas are just as simple to prepare at home as your average yellow or white corn tortillas. Using a highly effective liquid chromatography (HPLC) technique, blue corn tortillas were found to contain four times as much ferulic acid than supermarket tortillas; this is significant since this phenolic acid has been linked with multiple biological activities, including antioxidant, anti-inflammatory, and anti-cancer activities.
The lime reacts with corn when cooked, making niacin in the corn palatable. Once ground, hominy is capable of producing soft dough, whereas untreated corn–cornmeal, corn flour, corngrits, or polenta–cannot. Then, corn kernels are milled to make corn flour, and that makes the dough, and that is rolled out, ultimately becoming the tortilla. This labor-intensive technique pays off in the end, producing tortillas that have a texture and flavor unlike anything you will find in milled corn flour and water.
The Nutritionist explained we just need to be mindful of the way we choose to prepare our Tortillas, since that may add more calories. Beyond that, Melissa Rifkin says that you can allow your flavor preferences to dictate your choices – especially considering the fact that most of your nutrients will be coming from the things that you are going to be placing on the tortilla. The final main nutrient that Rifkin likes corn tortillas for is fiber, which plays an important role in digestive regularity, even in managing cholesterol, and not getting enough can make you feel constipated, she says.
Are corn tortillas healthier than bread?
Corn tortillas are going to be much better for you than a piece of white bread, but if you bake whole grain bread, you’ll find that it’s going to be more nutrient- and calorie-dense than a huge wheat burrito from the store!
Are corn tortillas good for your heart?
When compared to flour tortillas, corn tortillas are much lower in calories, saturated fat, salt, and sugar since they are more natural and less processed, making them a wonderful source of fiber and magnesium (essential for supporting healthy muscles).
Are corn tortillas healthier to eat every day?
On average, bread has more calories per serving than tortillas; a 1 oz. A slice of bread might have anywhere from 75 to 100 calories. In contrast, a corn tortilla typically has between 60 and 65 calories. Corn tortillas might be a better choice if you are on a calorie-restricted diet or looking for lower-calorie options.