Which Is the Healthier Choice for Your Diet?

Corn tortillas are lower in calories, fats, carbohydrates and sodium than flour tortillas. They are also higher in fiber.

“The corn tortillas are made from 3 simple ingredients: Masa Harina (ground corn), water and salt,” said Yvonne Montoy-Matthews, MS, CNS, LDN, Health. “They are naturally smaller and lower in calories and fat compared to flour tortillas,” she said.

On the other hand, traditional flour tortillas are generally manufactured with white flour, water, a source of fat such as the shortening of vegetables, lards or oil, salt and slowler agents such as baking powder.

In addition to being lower in fat and calories, corn tortillas are much higher in fiber, more than double the quantity found in flour tortillas. Fiber plays an important role in intestinal health and also helps regulate blood sugar and hunger levels.

Corn and flour tortillas can both be part of a balanced diet, but you may want to choose one or the other if you have specific health objectives.

Best for weight loss

Although it is the overall quality of your diet that most counts with regard to weight loss, the choice of specific foods, such as those higher in fiber and weaker in calories, can help you achieve your weight loss goals.

Corn tortillas Contain more than double the fiber found in flour tortillas, making it a better choice for satiety. Fiber helps slow digestion and stimulates the production of satiety hormones. This is why following a diet rich in fiber is effective for weight loss.

In fact, research has revealed that fiber intake can be one of the strongest predictors of body weight, regardless of the consumption of calories or macronutrients.

Corn tortillas are also lower in calories, making it a food more suitable for weight loss.

Better for blood sugar control

Corn tortillas are higher in fibers, making it a better option for controlling blood sugar. The fiber slows down digestion, leading to a slower and more stable increase in blood sugar.

They are also slightly lower in carbohydrates, which is nutrient that has the most impact on blood sugar.

In addition, corn tortillas are generally smaller than flour tortillas. Eating smaller portions of carbohydrates rich is recommended as a way to manage blood sugar.

In addition to choosing higher carbohydrates and controlling your portions, the combination of foods rich in carbohydrates with a protein source, such as chicken, can help manage blood sugar. Similar to fiber, proteins slow down digestion, which helps reduce blood sugar levels after eating.

Better for fiber intake

If you are looking to increase your fiber consumption, corn tortillas are the best choice. “Since corn tortillas are higher in fiber, they would probably keep you longer and have a more positive impact on intestinal health if they were eaten regularly,” said Staci Gulbin, MS, Med, RDN, said Health.

While corn tortillas contain more than twice as much fiber than flour tortillas, they are not the best source of fibers by themselves. To increase the fiber content of corn or flour tortillas, associate them with high fiber ingredients, such as beans and vegetables.

Better for gluten sensitivity

Corn tortillas are naturally gluten -free, making it a safe choice for people with celiac disease or gluten intolerance.

Flour tortillas are made with wheat flour, which contains gluten. This makes flour tortillas dangerous for people following gluten -free diets.

Better for protein

If increasing your protein intake is your goal, flour tortilla Usually offer a little more. However, neither the corn or flour tortillas are rich in protein.

Whatever choice, it is best to add protein -rich garnishes, such as chicken, beans, tofu or eggs, to balance your meal.

Better for reduction of sodium

Flour tortillas pack much more sodium than corn tortillaswhich are generally made with a minimum of salt.

For example, a 49 -gram flour tortilla can pack 364 milligrams of sodium, which represents 15% of the 2,300 milligrams recommended per day of the sodium intake limit. A portion of 49 grams of corn tortillas contains only 22 milligrams of sodium.

This makes corn tortillas a better choice for people sensitive to salt and those who have conditions such as high blood pressure and kidney disease.

“As a American-Mexican dietistian whose grandmother had a traditional Mexican restaurant in southern California, I can confidently say that the corn and flour tortillas can have a place on your plate,” said Montoya-Matthews.

“These are quality, ingredients and how they integrate into your global food model,” she said.

“The healthiest tortilla for you is the one that best corresponds to your healthy and healthy food plan,” said Gulbin. “It is preferable to consume any tortilla in moderation and balance with other nutritious foods, such as healthy fats, vegetables, legumes or beans and protein sources for food routine richest in nutrients.”

Although the corn and flour tortillas can be appreciated in most diets, Montoya-Matthews noted that, from a nutritional point of view, corn tortillas come out because of their simple, smaller ingredients, the higher sodium content and natural and naturally without gluten. Thus, overall, corn tortillas are the most nutritious option.

Corn and flour tortillas can have their place in a healthy diet.

However, in terms of nutrition, corn tortillas generally offer more advantages thanks to less calories, less sodium and a higher fiber content.