Whether you use tortillas for classic dishes like tacos and enchiladas or non-traditional dishes and turn them into rolled sandwiches or tortilla pizzas, tortillas have become very popular. Sales have increased 5 to 9% each year since 1996, according to the Tortilla Industry Association.
And there are many more options on the market than traditional varieties of corn and flour. There are tortillas with spinach, low-carb, cauliflower- based, and even green tints.
Many people believe that tortillas are a healthier option than bread, and some of the non-traditional options appear to be healthier. But, really, how good are they for you?
The short answer is, it depends. “The fact that tortillas are flat and don’t appear dense compared to bread or other grain products adds to their appeal,” says Lourdes Castro Mortillaro, MS, RDN, NYU food laboratory director and adjunct professor of nutrition. and food studies. Tortillas can have about the same calories, carbohydrates, and fiber as bread, ounce for ounce.
It is one thing that tortillas are extremely versatile. It’s easy to turn an omelette into a fun and delicious meal that can be good for you too, depending on which one you choose and how you use it.
Corn vs flour
For a long time, corn and flour were the only options you could choose. Corn tortillas have been around for thousands of years and formed an important staple in the diets of the Mayans and Aztecs, says Castro Mortillaro. Flour tortillas are a more recent option, but also authentic, originally from Mexico.
In a nutrition competition between these more traditional tortillas, corn tortillas come out ahead.
“Corn is a whole grain , while flour tortillas are usually made from refined white flour,” says Amy Keating, RD, a nutritionist at Consumer Reports. For example, a 6-inch corn tortilla from the popular Mission brand has about 50 calories, 10 grams of carbohydrates, 1.5 grams of fiber, and 5 mg of sodium. The Fajita Flour Tortillas from the same brand have 90 calories, 17 grams of carbohydrates, no fiber, and 260 mg of sodium. Corn tortillas can have more flavor, and a little more texture. The flour ones are more insipid with a pasty consistency.
Corn tortillas can provide some portion control. “Corn tortillas tend to have a smaller diameter than flour tortillas,” says Castro Mortillaro. Flour tortillas are more likely to come in sizes 8 or 10 inches or larger; the gluten protein in the flour and added fat give them structure and flexibility that helps them stay integrated in larger sizes. Naturally gluten-free corn tortillas break more easily the bigger (and fuller) they get.
“If you’re concerned about sodium , corn tortillas are a better option,” says Keating. And the larger the flour tortillas, the more sodium they contain. For example, the Old El Paso Flour Tortillas for burritos have 250 mg of sodium each, while the Restaurant Style Grande version from the same company has 600 mg of sodium.
If you like the taste of flour tortillas but are looking for something a little better for you, choose whole wheat over regular. A Whole Foods 365 7½-inch regular flour tortilla has 150 calories, 25 grams of carbohydrates, 1 gram of fiber and 220 mg of sodium. The whole wheat variety has 130 calories, 21 grams of carbohydrates, 4 grams of fiber, and 260 mg of sodium each.
But as with any food, keep portion size in mind, even when choosing the healthiest option: A whole wheat tortilla the size of a 9½-inch burrito from La Tortilla Factory provides 170 calories, 31 grams of carbohydrates, 5 grams of fiber and 380 mg. sodium.
Low carb tortillas
Several brands have introduced “low carb” tortillas so that those who reduce these nutrients do not have to stop eating their tacos. What’s tricky, however, is that many are not necessarily low-carb or low-calorie. “They are low in net carbohydrates, which is the number that is reached when the amount of fiber is subtracted from the total amount of carbohydrates,” says Castro Mortillaro. “Net carbs” is not a universally recognized concept; The American Diabetes Association recommends that people with diabetes track total carbohydrates.
What’s more, these products often have added ingredients, like soy fiber and cellulose, to increase the amount of fiber per serving. “The research is quite clear on the fact that isolated nutrients taken from their natural food source do not offer the same benefits as when the nutrients are consumed in their full form,” says Castro Mortillaro.
Before buying a low carb omelette, read the nutrition facts panel and ingredient list to make sure what you are getting.
Vegetable tortillas
These healthier-sounding veggie-infused options aren’t full of veggies. While Mission’s Garden Spinach Herb Wraps Spinach Herb Wraps, for example, contain a bit of powdered spinach, they also rely on Yellow 5 Lake and Blue 1 Lake dyes for their bright hue. The Factory Power Greens Wraps Tortilla contains kale, spinach, chard and parsley, but they make up 2% or less of the ingredients.
There is also a new species of cauliflower-based tortillas such as Caulipower’s cauliflower tortillas and La Tortilla Factory’s tortillas with cassava flour (cassava). While cauliflower is the first ingredient in both products, which means it’s the main ingredient, neither has fewer calories than a standard tortilla.
“If you love cauliflower and want the health benefits of it, like fiber and antioxidants, you’d better use a basic corn tortilla and fill it with roasted cauliflower,” says Castro Mortillaro.
For an omelette that really boosts your veggie intake, try jicama tortillas or wraps. Various stores, from Trader Joe’s to Whole Foods to Central Market, now sell thin slices of these mild-flavored tubers. Each tortilla has about 8 calories and 1.5 grams of carbohydrates. You can use them crisp and raw or skillet, which makes them more flexible.
In summary
Regardless of the tortillas you choose, look for one that is made with simple and basic ingredients. Commercial varieties may have preservatives and other additives; Tortillas made with ingredients that you can store in your kitchen are more likely to taste better and be better for you. As always, the ingredient and nutrition list on the back of the package will give you more helpful information than the marketing on the front of the package.
For a balanced meal, eat one or two moderate-sized tortillas and fill them with beans and vegetables. For example, fill a corn tortilla with garlic and cumin seasoned black beans, corn, chopped bell peppers, avocado slices, and salsa.
Or for breakfast, consider migas, which are scrambled eggs with bell peppers, tomatoes, and onion. Instead of adding the typical fried tortilla strips, simply serve them on top of a corn tortilla. For something less traditional, roll a whole wheat tortilla with banana peanut butter for an easy breakfast or wrap grilled salmon with mango salsa in jicama tortillas for dinner. And enjoy it, says Castro Mortillaro. “Eating with your hands makes dinner even more fun.”