Here again, Arrindell points out that what makes a tortilla type lean toward being unhealthy is less about which type you choose and more about how much you consume. "You might think that since flour tortillas are lower on the glycemic index that they're the healthier choice, but, in reality, both are considered low glycemic index foods." "The glycemic index introduces some complexity into the equation," explains Arrindell. So, should someone with diabetes avoid eating corn tortillas? If you're trying to manage type 2 diabetes, you've probably noticed that corn tortillas are higher on the glycemic index than their flour counterparts. "The caveat here, though, is that if you don't like the taste of wheat tortillas and that causes you to overdo it with cheese or sour cream, then that swap probably isn't worth it." Are flour tortillas better than corn for diabetes control? "If you're eating tacos several times a week, that's when I would recommend choosing whole wheat tortillas over both corn and flour," Arrindell adds. So, for the occasional taco eater, you're fine to choose whichever type of tortilla you most prefer. "Someone who is really focused on getting more fiber is actually better off choosing whole wheat tortillas, which contain significantly more fiber than both corn and flour."īecause corn and flour tortillas are so nutritionally similar, Arrindell says that which you choose for your tacos is less consequential than the amount of tortilla you eat and the healthfulness of what you put inside it. "The other difference to note is that corn tortillas contain more fiber than flour ones, but, again, this is a small difference," Arrindell adds. 49 grams of carbohydrates per serving of flour tortillas (1 tortilla).47 grams of carbohydrates per serving of corn tortillas (2 tortillas)."Corn tortillas do contain fewer carbs than flour tortillas, but this difference is very slight," Arrindell points out.įor instance, one of the more popular brands of tortillas you can buy at the store contains: Nowhere is the similarity more striking than the carbohydrate content of both. "Once we account for this, though, it turns out that corn and flour tortillas have fairly similar nutritional profiles, meaning one isn't necessarily always a healthier choice over the other," says Arrindell. flour, most notably - does it matter which you choose? Are corn tortillas healthier than flour tortillas?īoth flour and corn tortillas come in various sizes and thicknesses, especially when they're homemade or from a restaurant. With tortillas in your pantry, just about anything can be turned into a taco.īut with more than one type of tortilla available - corn vs. "They're the foundation of tacos, which can be a great choice in adding variety into your diet." "Tortillas are such a versatile ingredient," says Kylie Arrindell, a wellness dietitian at Houston Methodist. Reference: Journal of the Science of Food and Agriculture, Chemistry & Industry, DOI 10.1002/jsfa.Tacos can be the star of the show at any meal. These are the same health promoting compounds found purple berries and red wine. The blue colouring is due to the presence of anthocyanins in the corn. Juscelino Tovar, an author of the study, said that one important benefit of the lower GI blue tortillas is their potential role in preventing or controlling metabolic syndrome, a combination of disorders which increase the risk of heart disease, stroke and diabetes. Low GI foods are said to have long-term health benefits, reducing your risk of heart disease and diabetes as well as aiding and maintaining weight loss. This reduces fluctuations in our blood glucose and insulin levels, helping to maintain a steady supply of energy. Foods with a lower GI are considered healthier as they slowly release sugar into the bloodstream. The glycæmic index (GI) ranks carbohydrates according to their effects on blood glucose levels. They also found that the blue tortillas had 20% more protein than white. Scientists in Mexico, home of the taco, found that tortillas made from blue corn had less starch and a lower glycæmic index than their white counter parts.
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