Ceaselessly featured in Mexican dishes, tortillas are a terrific fundamental ingredient to think about.
Nonetheless, you could ponder whether corn or flour tortillas make the more healthy alternative.
This text explores the variations between corn and flour tortillas that will help you resolve.
Tortillas are a skinny flatbread, normally comprised of both corn or wheat flour. Their reputation in the US has surged, as has the variety of health-focused choices.
They’re thought of a staple in Mexican delicacies. Traditionally, corn tortillas have been handed down from the Aztecs, whereas flour tortillas have been first made after Spaniards launched wheat to Mexico (1, 2).
There’s some variation as to how each varieties are made.
Historically, corn tortillas start with a course of known as nixtamalization. It includes cooking corn, also referred to as maize, in an alkaline resolution of calcium hydroxide, or limewater.
Corn kernels are then stone-ground to create a masa, or corn dough. That is formed, flattened into skinny disks, and baked to create tortillas (1).
Then again, flour tortillas are sometimes made from a dough of refined wheat flour, water, shortening or lard, salt, baking soda, and different substances to assist develop the gluten. This yields a softer and sturdier texture (1).
Whereas they’re normally made with refined wheat flour, extra nutritious whole-wheat varieties can be found (5).
Given their distinct substances, corn and flour tortillas have totally different dietary profiles.
Corn tortillas are a great supply of fiber and magnesium. Fiber is essential for digestion and coronary heart well being, whereas magnesium performs very important roles in your mind, coronary heart, and muscle tissue (
Flour tortillas are likely to pack extra fats as a result of they’re normally made with lard or shortening.
Abstract Corn tortillas have been made by the Aztecs and contain an essential course of often known as nixtamalization. Nutritionally, they ship much less sodium, carbs, fats, and energy than flour tortillas.
Corn tortillas are likely to outshine flour tortillas because the more healthy choice.
Corn flour is taken into account a cereal grain. Which means every corn tortilla comprised of 100% corn delivers 100% complete grains (
Entire grains present extra fiber, which is helpful in your coronary heart and digestive well being (
It’s value noting that whole-wheat tortillas additionally provide some complete grains, however the precise quantity depends upon the mix used within the product (
In case you have a wheat allergy, celiac illness, or gluten intolerance or sensitivity, you shouldn’t eat gluten or flour tortillas. Usually, in case you have any of those circumstances, 100% corn tortillas are the best choice, as they’re gluten-free.
Celiac illness is an autoimmune response to gluten, inflicting injury to your digestive tract. Thus, folks with celiac illness mustn’t eat flour tortillas and stick solely to 100% corn tortillas (
Corn tortillas are normally smaller in diameter, with a typical tortilla measuring in at about 6 inches (15 cm). Flour tortillas are typically bigger, normally between 8–10 inches (20–25 cm). Which means corn tortillas have built-in portion management.
In the event you frequent genuine taco outlets, be conscious that one taco is commonly made with a double layer of corn tortillas. This helps make the taco sturdier and extra filling however will increase the calorie, carb, and fats content material.
Flour tortillas are sturdier, which is why they’re normally used for dishes like burritos, which have extra fillings. In case your dish requires a flour tortilla, go for a whole-wheat selection. This may pack an additional little bit of vitamins like fiber and essential minerals.
Abstract Corn tortillas are a more healthy different to flour tortillas. They supply extra complete grains and have built-in portion management, as they’re sometimes smaller than flour tortillas. They’re additionally gluten-free and thus appropriate for individuals who can not tolerate gluten.
In the event you’re searching for the more healthy choice, corn tortillas outshine their flour different.
Corn tortillas ship fiber, complete grains, and different vitamins whereas being decrease in fats and energy than flour tortillas.
100% corn tortillas are additionally secure for these with celiac illness or gluten intolerance.
Nonetheless, you could need to select flour tortillas for heavier fillings, as they are typically sturdier.
Whichever you choose, you’ll want to prime your tortilla with loads of veggies and beans to make it a really nutritious meal.