Since pre-colonial times, tortillas have been a mainstay of the Mexican diet, and while many people avoid them when trying to lose weight, they shouldn’t! Because tortillas have so many health benefits. According to IPN dietitian Isaura Cabrera, this is a mistake because tortillas have a variety of nutritional benefits, including no fat and very few calories, among other things. Tortillas are a good source of dietary fiber, a form of carbohydrate that aids digestion and fiber prevents constipation by bulking up your stool and keeping you regular.
It also helps to soften your feces, making it more straightforward to pass. According to the Harvard School of Public Health, dietary fiber also aids in the prevention of diseases such as diabetes and heart disease. According to Harvard, women should consume 2.4 grams of fiber per day, and men should ingest 38 grams. A 12-inch tortilla contributes 2.4 grams of fiber to your diet. To get the most fiber, choose whole-grain tortillas over white tortillas.
Tortilla Nutrition Facts
Tortilla Health Benefits
Tortillas have several nutritional advantages, including the lack of fat and low-calorie content. Fiber and magnesium are abundant in tortillas, and fiber is beneficial to digestion and heart health, while magnesium is essential for the brain, heart, and muscles. Many Americans, according to studies, do not consume enough dietary fiber. Corn tortillas are a complete grain with fewer carbohydrates, calories, and fat than wheat. Because flour tortillas are typically made with lard or shortening, they contain more fat. Nonetheless, they provide more iron, which your body requires to oxygenate your muscles and other cells effectively.
Fiber
Tortillas are high in fiber, and however, unlike other foods high in fiber, such as cereals or bread, this fiber does not contain any elements that encourage weight gain. Fiber aids in the improvement of gastrointestinal health.
Calcium
Although unlike milk or yogurt, it is not commonly associated with calcium, the dietitian maintains that it is a good source of calcium and recommends it over milk: “Milk may contain more calcium, but it also contains other components such as fat, and it is not well absorbed by the body, making it less useful; whereas, the calcium in tortillas is almost completely absorbed.”
Vitamin B12
Tortillas are high in folic acid, in addition to being delicious. This vitamin is necessary for pregnant women because it aids in developing the fetus’s neurological system. It also promotes better nails, hair, and skin, even if you aren’t pregnant.
Calorie-dense
A tortilla provides only 30-60 calories to your diet, but that’s not all. Because these calories come from nutrients, your body will use them all. So, if you’re watching your weight, consume one or two tortillas and make sure the filling is healthy. “What makes you gain weight is what we put inside the tortilla,” explains the expert.
B-complex vitamins
It contains vitamins necessary for cellular metabolism, which is vital to the body’s survival. Thiamine, niacin, and pyridoxine are some of these vitamins.
Energy
It is a good source of energy since it contains a lot of carbohydrates, but it doesn’t come from sugar, so you don’t gain weight.
Versatility
Tortillas can be used in various dishes, are inexpensive, and have numerous advantages. The dietitian advises that we need to be cautious about preparing them because this can boost caloric intake.
Is a Tortilla a Better Option than Bread?
The actual question to ask is whether tortillas are healthier than bread. Yes, they are in many respects. Tortillas are typically lower in calories and carbohydrates than bread. Because tortillas are smaller and thinner than a slice of bread, portion sizes are reduced. A one-ounce slice of bread contains 75 to 100 calories on average. Corn tortillas, the basic taco, and enchilada filling typically contain 60 to 65 calories per small six-inch piece. Because flour tortillas contain extra oil to make them softer and easier to roll, they are slightly higher in calories.
Tortillas and bread both have a similar quantity of carbs. If you’re watching your carb consumption, choosing one over the other won’t save you a lot of carbohydrates. However, the calories in different types of tortillas and bread vary greatly. Flour tortillas may be preferred due to their mild flavor and pillowy-soft texture. But, compared to corn tortillas, they’re the least healthy option in the tortilla aisle: they’re manufactured from refined white flour, typically contain chemicals, and can be high in sodium.
Is it Possible to Lose Weight by Eating Tortillas?
If you’re used to eating flour tortillas, corn tortillas can help you lose weight. Switching to maize tortillas may help you lose a few pounds by reducing your overall calorie intake, as they contain fewer calories and carbs. Fat. Flour tortillas have considerably more saturated fat than corn tortillas. If you’re worried about your heart health, keep an eye on this figure because consuming too much of it might raise your bad cholesterol and put you at risk for heart disease. Both white rice and tortillas are calorie-dense foods.
Tortilla has 68 percent more calories than white rice, with 237 calories per 100 grams vs. 130 for white rice. In macronutrient ratios, tortillas are lower in carbs, higher in fat, and similar in protein to White Rice. Two pieces of bread carry more calories and carbohydrates than some tortilla wraps. A standard 10-inch tortilla, for example, contains roughly 170 to 200 calories if you’re making lunch at home. Depending on the sort of bread you use, two slices of bread could have anywhere from 70 to 237 calories.
Are Tortillas Better for you than Rice?
Some tortillas are regarded as healthy; others are healthier than bread, while others may not be so healthy if you’re watching your weight. Due to their higher mineral and nutrient content and lower calorie content, corn tortillas are healthier than flour tortillas. Corn tortillas outperform their flour counterpart when it comes to being a healthier option. Corn tortillas are higher in fiber, whole grains, and other nutrients than flour tortillas while lower in fat and calories.
The amount of calories in the end meal is influenced by the taco shell you choose. Instead of fried or flour tortillas, a non-fried corn tortilla is the healthiest option. Corn tortillas are often more filling and contain fewer calories than flour tortillas, although frying the shell adds a lot of fat and calories. Because flour and corn tortillas are heavy in empty carbs, it’s better to avoid them (along with tortilla chips) or replace healthier alternatives. Low-carb doesn’t always equal no-carb, depending on your diet plan.
Is a Tortilla the Same as a Wrap?
A tortilla is a thin flatbread made from unleavened corn or wheat dough and water. On the other hand, a wrap is a soft bread rolled around your preferred filling, such as meat, guacamole, cheese, or grilled onions, to name a few. Tortillas and other flatbreads can be used to make a wrap. The main difference between a tortilla and a wrap is that tortillas are usually produced with unleavened dough, whereas wraps (except for tortilla wraps) usually contain yeast, a leavening agent. A tortilla can be used to make a burrito.
A wheat flour tortilla is wrapped around a filling in a burrito. Beans, cooked meat, rice, and sometimes veggies are common fillings. The tortilla trend demonstrates a new method to enjoy a sandwich wrap or handmade quesadilla with a carefully placed cut that allows you to fold the tortilla wrap in on itself to produce three or four layers of contents, making it easier to consume and reducing filling spillage.’
Are Tortillas Mexican or Spanish?
The name tortilla comes from the Spanish word tort, which means “cake,” initially used in the mid-1600s. The dish itself, a thin flatbread made from dried and finely ground corn, dates back thousands of years to Mexico’s Sierra Madre Mountains residents. The maize tortilla was first created in prehistoric times in Mexico. In North American and Mesoamerican societies, it has since become a staple carbohydrate. In all such civilizations, it precedes its derivation, the wheat flour tortilla (tortilla de harina or tortilla de Trigo).
The tomatillo (Physalis philadelphica), often known as the Mexican groundcherry or Mexican husk tomato, is a perennial nightshade plant with sour edible fruits. The plant is indigenous to Mexico and Central America, where it has long been a valuable food crop. The Conquistadors observed corn flatbread for the first time during this period. In the original tongue, it was known as Tlaxcala. The Spanish dubbed their tortillas, and they quickly became famous worldwide. Flour tortillas were invented after wheat was imported to the New World from Spain.
Is Tortilla Good for Diabetics?
High-glycemic-index foods (70 and above) can raise your blood sugar levels. Corn has a glycemic index of 52, and corn tortilla (GI 46) is another comparable GI. According to a new study, blue corn tortillas are healthier than white corn tortillas, particularly for diabetics and dieters. According to researchers, blue corn tortillas had less starch and a lower glycemic index than white corn tortillas. They also discovered that blue tortillas have 20% more protein than white.
According to Harvard Health Publications, one corn tortilla has a glycemic index of 52, making it a recommended carbohydrate for people with diabetes. Whole-wheat bread, white rice, and ordinary pasta have a higher glycemic index than corn tortillas. Look for wraps made entirely of whole wheat, whole corn, whole rice, or lower-carb ingredients (non-GMO), or try a lower-carb, high-fiber tortilla: Weiner claims it may have half the carbohydrates and twice the fiber of a standard slice of bread.
Conclusion
While tortillas are high in nutrients, they also have a high salt content. According to the Linus Pauling Institute, a 12-inch tortilla increases sodium intake by 803 milligrams or 35 percent of the recommended maximum daily sodium intake. Avoid sodium overload, choose low-sodium tortillas wherever possible and eat them in moderation. Avoid high-fat toppings like sour cream and melted cheese when making healthful meals with tortillas.
Instead, use unsweetened, non-fat Greek yogurt in tacos and fajitas and double up on salsa to get the same flavor without the cheese. To make your baked tortilla chips, lightly spray your tortillas with extra virgin olive oil, slice them into triangles, and bake until crisp and golden brown. Fresh salsa, chopped grilled veggies, or hummus go great with homemade tortilla chips.
