Tortillas are a staple in many diets, versatile enough for tacos, enchiladas, burritos, sandwiches, and even pizza. Many people consider them a healthier alternative to bread, drawn to their flat shape and seemingly lighter density. But are tortillas genuinely a healthy choice, especially within the constraints of a ketogenic diet? This article delves into the nutritional aspects of various tortillas, comparing corn and flour options, examining low-carb alternatives, and offering insights into making informed decisions.
Tortillas vs. Bread: A Nutritional Overview
Tortillas can have roughly the same calories, carbohydrates, and fiber as bread, ounce for ounce-but that doesn’t make them unhealthy. The healthfulness of a tortilla largely depends on its ingredients and how it fits into your overall dietary plan.
Corn Tortillas: A Traditional Choice
Corn tortillas are made from either corn flour or masa harina. Masa harina is produced through nixtamalization, a process where corn kernels are soaked with pickling lime (calcium hydroxide), grinding them, adding water to make a dough, and then drying the dough and grinding it into flour. This process enhances the bioavailability of certain amino acids (the building blocks of protein) and B vitamins in corn.
Corn tortillas are generally considered a healthier choice than flour tortillas because they are made from whole grains. Both count as whole grains though, which makes corn tortillas a healthier choice than flour ones. They also offer some inherent portion control. Corn tortillas tend to be smaller in diameter than flour tortillas. In addition, corn is also a better choice if sodium is a concern.
Flour Tortillas: Considerations and Alternatives
Flour tortillas are typically made with refined wheat flour, which lacks the fiber and nutrients found in whole wheat flour. Flour tortillas are more likely to come in 8- or 10-inch sizes or larger; the gluten protein in flour and fat added to them gives them structure and pliability that helps them hold together in larger sizes. If you prefer the taste of flour tortillas but seek a healthier option, opt for whole wheat versions to increase your fiber intake.
Read also: Easy Low-Carb Cheese Crackers
For example, one of Maria & Ricardo’s regular flour tortillas has 130 calories, 22 grams of carbs, 1 gram of fiber, and 230 mg of sodium.
Low-Carb Tortillas: Navigating the Options
A number of brands offer “low-carb” tortillas, so cutting back on the nutrient doesn’t mean having to go without tacos. Low-carb tortillas have become increasingly popular, especially for those following ketogenic or low-carb diets. However, it's crucial to scrutinize their nutritional content and ingredient lists.
Net Carbs vs. Total Carbs
“They are low in net carbs, which is the number reached when you subtract the amount of fiber from the total amount of carbohydrates,” Castro Mortillaro says. Many low-carb tortillas emphasize "net carbs," calculated by subtracting the fiber content from the total carbohydrate count. While this can be appealing, it's essential to understand how these tortillas achieve their low-carb status.
Added Ingredients
What’s more, these products often have added ingredients, such as soy fiber and cellulose, to increase the amount of fiber per serving. To boost fiber content, manufacturers often add isolated fibers like soy fiber and cellulose. “The research is pretty 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 whole form,” Castro Mortillaro says. While these additives increase fiber, they may not provide the same health benefits as fiber from whole foods.
Vegetable-Infused Tortillas
These healthier-sounding vegetable-infused options tend to be similar in calories and carbs as other tortillas. And they may not actually be veggie-packed. Some tortillas are marketed as vegetable-infused, such as spinach or cauliflower tortillas. While these options might sound healthier, they often contain minimal amounts of the named vegetable and rely on artificial colors and other additives. While Mission’s Garden Spinach Herb Wraps, for instance, contain a bit of spinach powder, they also rely on Yellow 5 Lake and Blue 1 Lake for their bright hue. Cauliflower tortillas are another “veggie” option. Some, like La Tortilla Factory Cauliflower Tortillas, have cauliflower purée as the first ingredient, meaning that it’s the most prevalent. And they’re typically mixed with gluten-free flours-cassava, tapioca, and chickpea flours in La Tortilla’s case.
Read also: Keto Calorie Counting: A Detailed Guide
Keto-Friendly Tortilla Alternatives
For those strictly adhering to a keto diet, traditional corn tortillas are typically off-limits due to their high carbohydrate content. Given that these are authentic corn tortillas - made with corn flour - they’re not suitable for the keto diet. As a starchy vegetable, corn is high in carbs, and should be avoided. According to the USDA, one large corn tortilla (44 grams) has 19.6 grams of total carbs and 2.77 grams of fiber, which gives us 16.83 grams of net carbs. However, several keto-friendly alternatives are available:
- Almond flour tortillas: These low-carb tortillas are gluten-free and made from almond flour. Other ingredients may include eggs and psyllium husk.
- Coconut flour tortillas: Made with coconut flour, these tortillas are a source of medium-chain triglycerides or MCTs, which support ketosis (*).
- Pork rind tortillas: Pork rinds or chicharrones have no carbs, which makes them a great ingredient for keto tortillas. Simply combine them with eggs, garlic powder, cumin, and water.
- Cauliflower tortillas: Cauliflower, one of the best low-carb veggies, can be used together with eggs, garlic powder, and cheese to make tortillas.
- Oopsie bread: Known as cloud bread, oopsie bread is also a low-carb alternative to corn tortillas. It’s made of simple ingredients, such as egg whites, cream cheese, and cream of tartar.
- Lettuce wraps: Lettuce wraps won’t probably be the first thing you’ll think of to replace corn tortillas - however, they’re wonderful for wrapping deli meats and cheese. The trick is to use large iceberg lettuce leaves.
Store-Bought Keto Tortilla Options
There are numerous store-bought low-carb tortilla options available. Here's a comparison based on a review:
- Keto Tortilla Company: These tortillas are very low in calories.
- Tumaro's Carb Wise: Available in various flavors.
- Mission Carb Balance: These tortillas have a pleasant taste and a light texture. They are 8" wide and contain 5g net carbs each.
- Guerrero: The tortillas are now only 2g Net Carbs. Updated nutrition information is reflected above.
- Mr. Tortilla keto tortillas: These cute little low carb tortillas are actually really good! ☺️ They only have 1g net carb per tortilla but note that they are street taco-sized tortillas.
Homemade Keto Tortillas
Thanks to keto-friendly flour substitutes like almond flour and coconut flour, there’s no shortage of tortilla recipes you can enjoy with your loved ones. Making your own keto tortillas allows for greater control over ingredients. Coconut flour is a popular choice for homemade keto tortillas due to its absorbency and minimal flavor. It also creates a tortilla-like texture. The key to making a tortilla versus a pancake is getting the batter as thin as possible onto the hot skillet. This recipe is very different from a traditional tortilla recipe in that you will not be needing a tortilla press or a rolling pin. Also, the dough forms in a much looser fashion than is typical.
Tips for Making Keto Tortillas at Home:
- Grease the pan thoroughly: Even if you think you have enough oil in the pan, try adding a bit more to ensure that the batter does not stick. Also, add the oil at least 1 minute prior to adding the batter. If the oil is not up to temperature that can cause sticking.
- Use a lid: This is the best way to prevent your tortillas from breaking. If you put a lid on the pan once you add the batter, the steam will cook the tortilla through prior to flipping. This will make it easier to flip since it is almost completely cooked.
- Add Xanthan gum: Xanthan gum can help thicken and stabilize mixtures. This can help hold the tortillas together as they cook and prevent them from falling apart.
- Don’t flip them: This is probably your best bet if you are really struggling. This is going to vary depending on the recipe you use and the amount of seasonings.
For the recipe shown here each small tortilla will be less than 1g of net carbs. If you compare that to store bought options such as Mission low carb tortillas (5g net carbs) - you can cut out a lot of carbs by making your tortillas by hand.
General Considerations for Tortilla Consumption
Regardless of the tortilla you choose, look for one made with simple, basic ingredients. Commercial varieties may have preservatives and other additives. The tortillas made with ingredients you could stock in your kitchen are more likely to be better tasting and better for you. The larger the tortilla, the more calories and carbs it will have.
Read also: Magnesium Supplements for Keto
Portion Control and Balanced Meals
For a balanced meal, stick with one or two moderately sized tortillas and stuff them with a mixture of beans and vegetables. Or for breakfast, consider migas, which is a dish of scrambled eggs with peppers, tomatoes, and onions. Instead of adding the typical fried tortilla strips, simply serve it over a corn tortilla. For something less traditional, roll a whole-wheat flour tortilla with peanut butter and banana slices for an easy breakfast, or wrap grilled salmon with mango salsa into corn tortillas for dinner.
Top 5 Low-Carb Tortilla Options
In this blog, we’re diving into the top 5 low-carb tortillas on the market. These tortillas are all high in fiber and can easily fit into your gestational diabetes and postpartum diet.
- Mission Carb Balance Whole Wheat Tortilla: These super soft tortillas contain 19g of carbs plus 15g of fiber. Their high fiber content helps stabilize blood sugars and is perfect with healthy fat or protein. These low-carb tortillas are amazing as a quesadilla, wrap, or breakfast burrito. Mission Carb Balance tortillas can be found at most grocery stores and are likely the easiest low-carb tortillas to find.
- La Tortilla Factory Low Carb Tortilla: La Tortilla is another great choice when it comes to low-carb diets. These have been favorites of mine for years. La Tortilla Factory tortillas contain 19g of carbs with 15g of fiber from oat fiber and wheat flour. I think the oat flour gives it a nice taste and texture. La Tortilla Factory tortillas are also low-calorie, with about 45 calories, making them a great addition to a low-carb and weight-management diet. YOu can find these at many grocery stores across the United States.
- Ole Xtreme Wellness Keto Tortillas: Ole Xtreme Wellness Keto tortillas have about 15g of carbohydrates and 11g of fiber. What I like about these is that their Spinach and Herb variety contains flaxseed in the ingredients and boosts its healthy fat and fiber content. These tortillas are easy to find on Amazon and at many major grocery stores. I love enjoying these as quesadillas or as tacos.
- Tumaro’s Low-in Carbs Premium White Wraps: Tumaro’s Low Carb Wraps are larger than most lower-carb tortillas at 12 inches, which makes them great for burritos, quesadillas, and wraps. They are higher in calories and carbs than other low-carb tortillas but are twice the size and still a better option than other wraps. Each Tumaro Low-in-Carb Wrap contains 310 calories, 47g of carbohydrates, 5g of fiber, and 9 g of protein. These are great paired with proteins like cheese, steak, chicken, shrimp, and eggs and healthy fats like avocado, almond butter, and peanut butter.
- Julian Bakery Paleo Wraps: Julian Bakery Paleo Wraps are great options for those who are gluten-free and watching their carbohydrate intake. Each wrap has three simple ingredients: coconut meat, oil, and water. Julian’s Wraps are by far the healthiest options in the low-carb tortilla world, using only whole ingredients, 6g of carbs, and 2g of fiber. These are great, wrapped with turkey, cottage cheese, and avocado.