Healthy Choices for Tortillas

Suppose you are at the supermarket trying to choose a healthier tortilla for your family. Which one is healthier: corn, whole-grain, or flour? Which has fewer calories? Reading the nutrition label will help you decide which ingredients and nutrients are better for you and your family.

One regular corn tortilla contains about half the calories and half the fat of a flour tortilla. Since corn tortillas are also corn-based, they are considered healthier than the flour tortilla.

However, there is another healthy alternative -- the whole-grain tortilla. With whole grains, you are receiving the nutritious benefits of the entire grain. According to the Mayo Clinic, “All types of grains are good sources of complex carbohydrates, various vitamins and minerals, and are naturally low in fat. But grains that haven't been refined — called whole grains — are even better for you. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. So whenever you can, choose whole grains over refined grains.”

And don’t forget the tortilla chips! According to researchers, the blue ones hold the most nutritious value. According to WebMD Health News, “Researchers from the home of the tortilla, Mexico, found blue corn tortillas contain 20% more protein than their white corn counterparts. They also have less starch and a lower glycemic index (GI), which may be good news for dieters and people with diabetes. Foods with a lower glycemic index are considered healthier because the sugar content is taken into the blood more slowly and provide a steady source of energy, while sugars in high-glycemic index foods are more likely to cause spikes in blood sugar and energy levels”.