Corn, Flour, or Whole Wheat: Which Type of Tortilla Is Healthier? - Consumer Reports (2024)

FAQs

Corn, Flour, or Whole Wheat: Which Type of Tortilla Is Healthier? - Consumer Reports? ›

For most people, corn is the healthiest tortilla. They're naturally gluten-free and a good source of fiber, vitamins, and minerals.

If your dish requires a flour tortilla, opt for a whole wheat variety. This will pack an extra bit of nutrients such as fiber and important minerals. Corn tortillas are a healthier alternative to flour tortillas. They provide more whole grains and have built-in portion control because they're typically smaller.

When it comes to nutrition, corn tortillas have the advantage of being made from whole grains, with fewer calories, sodium, and carbs but more fiber than flour tortillas. They're also gluten-free. As for cooking and eating, some people complain that corn tortillas break easily.

White flour tortillas may contain double the calories and fat in comparison to corn tortillas, so caution should be advised when consuming them. This combination of higher calorie and fat content without enough fiber could potentially contribute to health risks such as diabetes, heart disease or cancer.

Magnesium. Corn tortillas are much higher in magnesium than flour tortillas. Magnesium keeps your heart rhythm steady, supports strong bones, and also helps keep blood pressure normal.

Consider a side of black beans, too, since they are high in soluble fiber and can help lower cholesterol. The Cleveland Clinic recommends choosing corn tortillas over white flour tortillas, since corn tortillas are significantly lower in calories, saturated fat, sodium, and sugar compared with flour tortillas.

Glycemic index of corn

Foods with a high-glycemic index (70 and above) can increase your blood sugar level. The glycemic index of corn is 52. Other related GI's include: corn tortilla: 46.

Corn tortillas and wheat tortillas score lower on the glycemic index than flour tortillas, which means they are less likely to spike your blood sugar levels.

Corn tortillas are higher in fiber and resistant starch, which is good for helping you stay full between meals, promoting gut health, and for managing blood sugar. Flour tortillas, on the other hand, tend to be low in fiber because they are usually made from refined flour.

"Corn tortillas do contain fewer carbs than flour tortillas, but this difference is very slight," Arrindell points out. For instance, one of the more popular brands of tortillas you can buy at the store contains: 47 grams of carbohydrates per serving of corn tortillas (2 tortillas)

Is it OK to eat tortillas everyday? ›

In short, tortillas are indeed good for you. They are a good source of nutrients and minerals and are more versatile than bread. However, you should keep in mind differences between corn tortillas and flour tortillas and also be mindful of the food you eat with them.

If you like the taste of flour tortillas but are looking for something a little better for you, choose whole wheat over regular; you'll get more fiber. For example, one La Banderita regular flour tortilla has 100 calories, 15 grams of carbs, 1 gram of fiber, and 160 mg of sodium.

Blue corn is a nutritious corn variety native to Mexico. This variety of corn is easier to digest than its yellow counterpart, as it has less indigestible starch. It also has about 20% more protein than yellow corn and a lower glycemic index. This means less sugar spikes and crashes.

Corn is a great source of potassium, which is said to help lower blood pressure, and it's a better source of antioxidants than wheat, rice or oats. It's especially high in carotenoids, the antioxidants that help keep your eyes healthy. And naturally, corn is high in fibre.

Whole-Wheat Tortillas

These tortillas have more fiber than white flour ones but have a similar mouthfeel. Still, they are similar to flour tortillas in sodium and processed ingredients. Choosing a smaller-sized whole-wheat (or flour) tortilla can keep sodium and calories in check.

Corn tortillas have all the ingredients for a healthy weight-loss recipe. They are whole-grain, packed with fiber, come portion-sized right out of the package, and pair perfectly with protein and veggies for a balanced meal, like in these Salmon Tacos with Pineapple Salsa or the Best Veggie Enchiladas you'll ever make.

No flour or corn tortillas and chips – Although corn tortillas are gluten-free, they are definitely not carbohydrate-free. Flour and corn tortillas are both high in empty carbs, so it's best to avoid them (and tortilla chips) altogether or substitute them for healthier options.