Tortillas are a staple in many cuisines, serving as the foundation for dishes like tacos, enchiladas, and burritos. Many people consider tortillas a healthier alternative to bread, using them for sandwiches, pizzas, and other meals. But are tortillas truly a healthy choice, especially when trying to lose weight?
Tortillas vs. Bread: A Nutritional Comparison
Tortillas can have roughly the same calories, carbohydrates, and fiber as bread, ounce for ounce-but that doesn’t make them unhealthy. The perception that tortillas are lighter is often due to their flat shape compared to bread. However, the nutritional content varies depending on the type of tortilla.
Corn Tortillas: A Whole Grain Option
Corn tortillas are made from either corn flour or masa harina. Masa harina is produced through nixtamalization, a process involving soaking corn kernels 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 body's ability to absorb certain amino acids (the building blocks of protein) and B vitamins present in corn. Both count as whole grains though, which makes corn tortillas a healthier choice than flour ones. Pre-Columbian civilizations, like the Aztecs, used corn extensively in their diets. And corn tortillas are much more popular in modern Mexican cuisine.
There are two common types of corn tortillas: white and yellow. The main difference lies in the color, determined by whether yellow or white corn kernels are used. Yellow corn tortillas contain beta carotene, which gives them a slight nutritional advantage. Blue corn tortillas are considered the healthiest option.
Corn tortillas can supply some built-in portion control. “Corn tortillas tend to be smaller in diameter than flour tortillas,” Castro Mortillaro says. Naturally, gluten-free corn tortillas break apart more easily the bigger (and more filled) they get. “Corn is also a better choice if sodium is a concern,” says Amy Keating, a registered dietitian at CR.
Read also: Best Keto Tortillas
Flour Tortillas: Considerations for Weight Loss
Flour tortillas are usually made with refined wheat flour, which is lacking the fiber and nutrients of whole wheat flour. Flour tortillas didn’t exist until Spaniards brought wheat flour to the Americas.
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. And the larger the flour tortilla, the more sodium it contains.
White flour tortillas have almost twice the calories and fat as corn tortillas. Those extra calories and fat, combined with a lack of fiber, mean that they should be eaten in moderation, or they might increase the risk of health conditions like diabetes, heart disease, or some cancers. On the plus side, flour tortillas have more iron and calcium than corn tortillas. They’re also fluffier and hold up better under lots of toppings. But that durable texture and softness come from gluten.
Whole Wheat and Alternative Flour Tortillas
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. If you don’t like the taste of corn tortillas, whole-wheat tortillas are a healthier choice than plain flour ones. Read the label to make sure whole wheat is the first ingredient.
A number of brands offer “low-carb” tortillas, so cutting back on the nutrient doesn’t mean having to go without tacos. What’s tricky, though, is that many aren’t necessarily low-carb-or low-calorie. “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. What’s more, these products often have added ingredients, such as soy fiber and cellulose, to increase the amount of fiber per serving. “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.
Read also: Crunchy Keto Snack
Some healthier-sounding vegetable-infused options tend to be similar in calories and carbs as other tortillas. And they may not actually be veggie-packed. 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.
If you don’t tolerate gluten well or if you have celiac disease, you may want to stick to corn tortillas or choose one of the gluten-free flour tortillas.
Making Healthy Choices with Tortillas
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. As with any food item, there’s a big difference between handmade and mass-produced tortillas, regardless of whether they are made of wheat or corn. In general, mass-produced tortillas include preservatives. One way to be sure you know what’s in your tortillas is by making them yourself.
The larger the tortilla, the more calories and carbs it will have. Also, think about portion size: Corn tortillas may have fewer calories, but they’re usually smaller than their flour counterparts.
Building a Balanced Meal with Tortillas
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.
Read also: Tortilla Chip Alternatives (Paleo)
Tacos and Weight Loss: Key Considerations
Tacos are versatile and easy to make, and can fit into any diet, from vegan to carnivore, with little effort. But ordering a nutritious taco isn’t always easy.
- Prioritize Protein: When following a nutritional plan for weight loss, protein is key. Protein promotes satiety, helping you feel full and signaling to the brain that you’ve eaten enough, even with smaller portions, studies show. When selecting taco fillings, lean meats are crucial. Carne asada is the most popular taco protein, chosen by 26 percent of Americans, according to a survey of 1,000 people. “Choosing lean ground beef instead of 80 percent ground beef can save about 110 calories per taco,” says Amy Davis, a registered dietitian in New Orleans. The preparation methods also impact the fat content of all meats, including traditionally lean meats such as chicken and fish. “Choosing grilled fish over fried fish can save you around 200 calories and 10 grams of fat per taco,” says Megan Huff, a registered dietitian nutritionist in Annapolis, Maryland. You might also consider plant-based proteins. Beans are a low-fat protein addition that provides fiber and micronutrients.
- Choose Corn Tortillas: Not all healthy swaps for weight loss are obvious, and many people overlook the calories in the tortilla. Larger chains and fast-food restaurants often serve wheat (i.e., flour) tortillas because they're popular, but many places also have corn tortillas. “I always advise my clients to go for corn tortillas whenever that is an option,” says Mandy Enright, RDN, author of 30-Minute Weight Loss Cookbook.
- Be Mindful of Toppings: The calories in taco toppings can quickly add up. Tacos range from being nutrient-dense to loaded with unwanted sodium and saturated fat. Dairy products like cheese and sour cream, although not necessarily “unhealthy,” can pack a decent amount of calories per serving. “If you’re used to shredded cheddar cheese on your tacos, try a white crumbly cheese like queso fresco or queso blanco,” says Enright. Another tip: “[Make your tacos] as colorful as possible with purple cabbage, green guacamole, red tomatoes, and black beans,” suggests Colleen Wysocki, RDN, owner of ZEST Nutrition in Capitola, California. Avocados in guacamole provide healthy fats that research shows may help with weight management, while tomatoes offer antioxidants. Other data shows that certain antioxidants may help reduce obesity risk and have anti-inflammatory properties. Black beans are an excellent protein source, especially for vegetarians and vegans.
- Practice Portion Control: Studies show that portion control is one of the best ways to achieve a caloric deficit, which you need for weight loss, according to research. So, what’s an optimal portion size for tacos? “By keeping the serving size to two to three tacos per person … tacos can provide all of the essential macronutrients without getting too high in calories, carbs, or saturated fat,” says Davis. Also watch out for excessive portion sizes of sides such as refried beans, which add up to about 230 calories per cup, not including cheese, per the USDA.
- Make Special Requests: To order a healthy taco and stay on track with your weight loss goals, don’t hesitate to make special requests. The worst they can say is no. For example, restaurants often add high-fat sauces like Mexican crema, made from buttermilk, heavy cream, and sour cream. To enjoy this sauce without overdoing it, ask for it on the side. Additionally, you can ask the kitchen to make simple swaps such as “using guacamole or sliced avocado instead of cheese, [which] can reduce calories and replace the saturated fat with heart-healthy unsaturated fat,” says Wysocki. “Two tablespoons of a store-bought guacamole would provide around 60 calories,” she notes. Many restaurants offer tacos loaded with beans, veggies, and cilantro - the golden trio!
Wraps vs. Sandwiches: A Similar Dilemma
The choice between wraps and sandwiches presents a similar nutritional consideration. Some tortilla wraps contain more calories and carbohydrates than two slices of bread. A typical 10-inch tortilla contains about 200 to 220 calories, while two slices of bread can range from 70 to 280 calories, depending on the type of bread. Many delis and restaurants use tortilla wraps that are around 300 calories-just for the wrap itself!
Tips for Building a Healthy Sandwich or Wrap
Whether you’re using bread or wraps, the starchy foundation can significantly contribute to the overall calories. Here are some tips for building a healthy sandwich or wrap:
- Opt for Whole Grain: Choose 100% whole-grain products whenever available. Spinach wraps may seem healthier, but they often contain trace amounts of spinach and are made with refined grains. Loading your sandwich with real, fresh fruits and vegetables provides genuine health benefits.
- Toast It, Don’t Grill It: Instead of slathering your sandwich with butter or oil, toast it for crispy goodness without the added saturated fats.
- Choose Condiments Carefully: Mustard is usually a safe bet, with very little sugar and lower sodium content compared to other condiments. Alternatives include kimchi, tahini, vinegar, hummus, avocado, guacamole, and fresh fruits like tomatoes, cucumbers, apples, or pears.
- Steer Clear of Heavily Processed Food: Avoid ultra-processed foods, including traditional luncheon meats that have been salted, cured, smoked, or had preservatives added.
- Choose Lean or Plant-Based Proteins: Stuff your sandwich or wrap with lean proteins like chicken, fish, or turkey. Plant-based alternatives include tofu, tempeh, jackfruit, seitan, beans, or legumes.
- Keep Your Portion Sizes Small: Be mindful of portion sizes, and consider options like open-face sandwiches or cutting the sandwich down to size.