Which Tortillas Are Healthier Corn Or Flour?

Because they are constructed of whole grains, corn tortillas offer an edge over flour tortillas in terms of nutrition. They have more fiber and fewer calories, salt, and carbohydrates. They are also devoid of gluten.

Regarding preparing and eating, several individuals gripe that maize tortillas are prone to breaking. That is why tacos rather than burritos are made using them. Although taste is a matter of preference, some individuals dislike the dry, store-bought texture of corn tortillas.

White and yellow maize tortillas are the two most popular varieties. As their name implies, the primary distinction between them is their color, which depends on whether they are prepared with white or yellow maize kernels. Beta carotene in yellow corn tortillas offers them a minor advantage over white corn tortillas. But of all options, blue corn tortillas seem to be the healthiest.

Which tortillas are healthier to eat: corn or flour?

A thin flatbread called a tortilla is typically produced from either maize flour or wheat flour. The number of options with a health-related focus has increased along with their popularity in the United States.

They are regarded as a basic ingredient in Mexican food. While flour tortillas were first produced after the Spanish introduced wheat to Mexico, corn tortillas were passed down from the Aztecs (1, 2).


The traditional method for making maize tortillas is nixtamalization. This entails soaking and then cooking corn, sometimes referred to as maize, in an alkaline calcium hydroxide solution, commonly known as limewater.

Masa, or maize dough, is made by first grinding corn kernels on a stone mill. To make tortillas, this is molded, flattened into thin disks, and baked (1).

The majority of corn tortillas sold in supermarkets have been produced using an industrial nixtamalization process that involves a mill (1, 3).

Although mass-produced tortillas may be prepared from dehydrated maize flour, or masa harina, with some wheat flour mixed in, traditional tortillas are made entirely of corn (1, 3).

The process of nixtamalization is crucial for improving the nutritional value of maize tortillas. It was customarily employed by the Mayan and Aztec cultures (1, 2).

Modern production techniques have modified this procedure to accommodate larger-scale operations using dried and fresh masa (1, 4).

However, to produce the gluten, flour tortillas are commonly made from a dough that includes refined wheat flour, water, shortening or lard, salt, baking soda, and additional substances. This results in a softer and more durable texture (1).

Although most flour tortillas are manufactured with refined wheat flour, whole wheat tortillas are more nutrient-dense (5).

Nutritional profiles

Corn and flour tortillas have diverse nutritional profiles as a result of their unique constituents.

One big corn tortilla (44 grams) and one medium wheat tortilla (45 grams) are compared nutritionally here (6, 7):

Fiber and magnesium are both found in good amounts in corn tortillas. Magnesium is essential for your brain, heart, and muscles, while fiber is crucial for digestion and heart function (8).

Studies reveal that many Americans don’t consume enough dietary fiber (9, 10).

In addition to being a whole grain, corn tortillas are also fewer in calories, fat, and carbohydrates than flour tortillas (6, 7).

Since flour tortillas are frequently made with lard or shortening, they typically have higher fat content.

Nevertheless, they offer more iron, which your body requires in order to effectively oxygenate your muscles and other cells (7, 11).

The Aztecs were the first people to make corn tortillas, and this process, called nixtamalization, is crucial. They include less sodium, carbohydrates, fat, and calories than flour tortillas in terms of nutrition.

Corn tortillas: Are they unhealthy?

Four tortillas are thought to be less healthy than corn tortillas. Low-carb corn tortillas are made in a more natural setting and contain a lot more nutrients than their flour-based counterparts.

Corn tortillas can be a nutritious addition to your diet because of their many nutritional advantages. The biggest advantage is that because corn is a whole grain, corn tortillas have a high fiber content. Along with many other beneficial minerals and vitamins, corn tortillas also provide a good amount of magnesium and potassium.

If you know how to use a tortilla press, you can make your corn tortillas as nutritious as you can by deciding what is in them from the comfort of your own home, rather than purchasing tortillas from a store. Check out this cast iron tortilla press, which will enable you to consistently produce excellent homemade tortillas.

Making your own corn tortillas will give you more control over this if you are worried about the amount of calories or carbs they contain. Before pressing the corn dough, you can control its size and thickness and make sure you’re using the best Masa Harina.

Which tortillas are healthier for diabetes, corn or flour?

You may have noticed that corn tortillas rank higher on the glycemic index than their flour counterparts if you’re trying to control type 2 diabetes.

According to Arrindell, “The glycemic index adds some complication to the equation. Even though flour tortillas are listed lower on the glycemic index than corn tortillas, both are still regarded as low-glycemic index foods.

Again, Arrindell emphasizes that the amount consumed, rather than the type of tortilla you choose, is what gives a tortilla type a tendency to be unhealthy.

No matter if you use corn or flour, eating too many tacos at once will cause your blood sugar to increase, says Arrindell.

Are tortillas made of corn or wheat healthier?

Although corn tortillas are less well-known than flour tortillas in the USA, they are a much more authentic type of tortilla. Additionally, corn tortillas are thought to be a much healthier option than wheat tortillas.

Whole grain corn is used to make corn tortillas after it has undergone a process known as nixtamalization. Many of the nutrients included in the corn are released as a result. In comparison to a flour tortilla of the same size, corn tortillas often have a higher fiber content but are also significantly lower in calories and fat.

Since tacos often use corn tortillas, they are typically served in smaller portions than tacos made with flour tortillas.

Are corn tortillas a blood sugar spiker?

Tortillas made of flour are extremely refined and processed.

Enriched flour, or sometimes enriched bleached flour, is one of the first ingredients listed on the back of a package of flour tortillas. Both phrases relate to the same thing: flour that has been refined, stripped of some of its nutrients, bleached, and then refined once again to replenish those nutrients. As a result, a flour tortilla is not just a food with little nutrients, similar to soda or cookies, but it has also been processed with chemicals we wouldn’t normally put in our bodies.

Tacos made of flour are high in carbohydrates.

Important components including dietary fiber, B vitamins, and iron are taken out of flour tortillas during the milling procedure that turns whole grains into processed flour. What’s left over is a refined, carbohydrate-rich flour product that, without complex carbohydrates, your body quickly breaks down. Therefore, it makes sense that flour tortillas have a high glycemic index (GI) score of 71, which indicates a potential blood sugar surge. (Learn all about foods with low and high glycemic indexes (GI) and check out our article on the distinction between glycemic load and glycemic index to learn more.)

These high-glycemic foods should be avoided by people with chronic high blood sugar and those who are prone to sharp changes in blood sugar levels. To help regulate and maintain your blood sugar levels, choose foods with lower glycemic index and glycemic loads, such as non-starchy, high-fiber vegetables. (See our study on 7 Simple Ways to Control Blood Sugar Spikes for more advice on how to properly control your blood sugar levels.)

Contrary to popular opinion, some carbs are necessary for the body to function properly and provide energy. But it’s best to be mindful of the quantity and kinds of carbs you eat. Dramatic changes in blood sugar levels place a strain on the body’s mechanisms that control it and can raise your chances of developing diabetes and hypoglycemia. Confused About Carbohydrates? clarifies this further. See also The Connection Between Blood Sugar and Diabetes in our guide.

Since they rank lower on the glycemic index than flour tortillas, corn and wheat tortillas are less likely to cause a blood sugar spike. However, these alternatives, like flour tortillas, probably also include bleaching agents and food preservation chemicals to prolong the item’s shelf life. Furthermore, despite the fact that whole wheat tortillas may seem healthier than those made from refined flour, some of them may contain up to 380 mg or more of sodium.

Although spinach and tomato wraps may appear to be healthier options, you’ll find that they frequently include only a little amount of spinach or tomato and are manufactured with refined flour. To identify any warning signs like a high sodium content, the use of refined flour, or a high concentration of saturated fats, be sure to read the nutritional label and the ingredients list on the back.

Are corn tortillas safe to eat every day?

The entire purpose of a tortilla is to be filled with delightful foods, and the foods you put within a tortilla will help you achieve your diet objectives. Meat, onions, and herbs are typically found in classic Mexican tacos. For a filling lunch, vegetarians can top them off with avocado, mushrooms, spinach, fresh corn, and beans.

When consumed in moderation to stay under the necessary carb and calorie intakes, tortillas, like bread, are nutritious. A balanced diet might include a few tortillas filled with components that are packed with nutrients.

White or yellow corn tortillas—which is better?

The variety of tortillas available in supermarkets has grown significantly over the past several years. You still have to chose between white and yellow corn tortillas if you’ve already resolved to forgo wheat tortillas. Are you prepared to learn how they differ from one another?

It’s the Corn, of Course!

Maize tortillas are a sort of thin, round, unleavened flatbread originally from Mexico and Central America. They are produced from various types of finely ground corn, or masa harina, including a white or yellow variation, which results in a white or yellow tortilla. They both have a chewy texture and a flavorful aroma of toasted corn, whether you buy them or make them at home. But these two kind of tortillas differ in more ways than just hue.

The Difference in Taste and Texture

White maize tortillas typically have a softer, more sensitive feel than their yellow counterparts. They are additionally more malleable due to their higher moisture content. Ideal for enchiladas and flautas, these corn tortillas may be effortlessly rolled and folded without cracking or breaking.

Contrarily, yellow maize tortillas typically have a coarser texture and are a little bit thinner than their white counterparts. They are less malleable and more likely to shatter when rolled because they have less moisture in them. Tacos, tostadas, and frying into chips are the best uses for yellow corn tortillas.

Can I eat that many corn tortillas in a day?

Although many people give up tortillas when they begin a weight-loss regimen, they shouldn’t because they have been a staple of the Mexican diet since before the arrival of the Europeans. Because tortillas have numerous health advantages.

This is incorrect, according to nutritionist Isaura Cabrera from the IPN, as tortillas have a number of nutritional advantages, including the fact that they have no fat and relatively few calories.

1. Fiber Contrary to other foods that also contain fiber, such bread or cereals, tortillas are a fantastic source of fiber that doesn’t also contain any substances that contribute to weight gain. Improved gastrointestinal functioning are a result of fiber.

Two. Calcium Perhaps, in contrast to milk or yogurt, people don’t think of it when they think of calcium, but the nutritionist says it’s a great source of the mineral and recommends it more than milk: “Although milk may contain more calcium, since it also contains other ingredients like fat and is not as well absorbed by the body, it is not as beneficial. In contrast, the calcium in tortillas is almost entirely absorbed by the body.

Folic acid 3. In addition to being delicious, tortillas contain a lot of folic acid. Due to its role in the development of the neurological system of the developing baby, this vitamin is crucial for expectant mothers. Additionally, it promotes healthier skin, hair, and nails even if you are not pregnant.

4. Low calorie intake Only between 30 and 60 calories from a tortilla are added to your diet, but this is not all. Since these calories are derived from nutrients, your body will utilize all of them. So, if you’re on a diet, consume one or two tortillas with a nutritious filling. “According to the expert, it’s what we put inside the tortilla that causes weight gain, not the tortilla itself.

5. The B-complex vitamins The body needs vitamins for cellular metabolism, which are present in this food. Niacin, pyridoxine, and thiamine are a few of these vitamins.

6. Power It is a fantastic source of energy because it is high in carbohydrates, but since the energy doesn’t come from sugar, you don’t gain weight from it.

7. Flexibility Tortillas are versatile, inexpensive, and offer a number of advantages in cooking. The only thing we need to watch out for, according to the dietician, is how we choose to cook them because it can increase the caloric intake.

What kinds of tortillas can people with diabetes eat?

According to a recent study, blue corn tortillas are preferable than white ones for diabetics and dieters in particular. Researchers discovered that blue corn tortillas were lower in glycemic index and starch than their white counterparts. Additionally, they discovered that the blue tortillas had 20% more protein than the white ones.


Try substituting blue corn tortillas for white ones if you’re feeling the diet blues. According to Sara Jensen’s article in Chemistry & Industry, the SCI magazine, a recent study reveals that colored flatbreads are healthier, particularly for diabetics and dieters.

Researchers in Mexico, the country of the taco, discovered that blue corn tortillas contained less carbohydrate and had a lower glycmic index than white corn tortillas. Additionally, they discovered that the blue tortillas had 20% more protein than the white ones.

The effects of carbohydrates on blood glucose levels are ranked by the glycmic index (GI). Because they gradually release sugar into the bloodstream, foods having a lower GI are seen as healthy. As a result, our blood glucose and insulin levels are less likely to fluctuate, which supports the maintenance of a continuous source of energy. Low GI foods are thought to have long-term health advantages, lowering your risk of diabetes and heart disease as well as helping you lose weight and keeping it off.

One significant advantage of the lower GI blue tortillas, according to study author Juscelino Tovar, is their possible function in preventing or treating metabolic syndrome, a cluster of diseases that raises the risk of heart disease, stroke, and diabetes.

The corn contains anthocyanins, which give it its blue color. These are the same health-promoting substances that can be found in red wine and purple berries.

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