Most individuals choose corn or flour tortillas primarily based on style. However are you aware the dietary variations between corn and flour tortillas?
Pre-Columbian civilizations, just like the Aztecs, used corn extensively of their diets. And corn tortillas are way more common in trendy Mexican delicacies. Flour tortillas didn’t exist till Spaniards introduced wheat flour to the Americas. Within the U.S., each variations are common.
A Facet By Facet Comparability
One 100-gram serving of corn tortilla consists of:
- Complete energy: 159
- Protein: 4.55 grams
- Complete fat: 2.27 grams
- Carbohydrate: 43.18 grams
- Fiber: 4.5 grams
- Sugars: 2.27 grams
- Calcium: 45 milligrams
- Iron: 3.27 milligrams
- Sodium: 136 milligrams
- Vitamin C: 2.7 milligrams
- Vitamin A: 227 Worldwide Models
- Fat, whole saturated: 1.14 grams
- Ldl cholesterol: 0 milligrams
100 grams of flour tortilla has:
- Complete energy: 304
- Protein: 8.93 grams
- Complete fats: 8.04 grams
- Carbohydrate: 48.21 grams
- Fiber: 1.8 grams
- Sugars: 0 grams
- Calcium: 179 milligrams
- Iron: 0.64 milligrams
- Sodium: 732 milligrams
- Vitamin C: 0 milligrams
- Vitamin A: 0 Worldwide Models
- Fat, whole saturated: 1.79 grams
- Fat, whole monosaturated: 2.68 grams
- Fat, polyunsaturated: 1.79 grams
- Trans fat: 0 grams
- Ldl cholesterol: 0 milligrams
Professionals and Cons of Corn Tortillas
In relation to diet, corn tortillas have the benefit of being made out of entire grains, with fewer energy, sodium, and carbs however extra fiber than flour tortillas. They’re additionally gluten-free.
As for cooking and consuming, some individuals complain that corn tortillas break simply. That’s why they’re used to make tacos as a substitute of burritos. Style is a private alternative, however some individuals don’t like the feel of corn tortillas, particularly store-bought ones, which could be dry.
The 2 most typical sorts of corn tortillas are white and yellow corn tortillas. As their identify suggests, the primary distinction is their coloration, primarily based on whether or not they’re made with yellow or white corn kernels. Yellow corn tortillas have beta carotene, which provides them a slight edge over white. However, blue corn tortillas appear to be the healthiest alternative of all.
Professionals and Cons of Flour Tortillas
One factor stands out within the diet lists above: White flour tortillas have nearly twice the energy and fats as corn tortillas. These further energy and fats, mixed with a scarcity of fiber, imply that they need to be eaten sparsely, or they may enhance the danger of well being situations like diabetes, coronary heart illness, or some cancers.
On the plus aspect, flour tortillas have extra iron and calcium than corn tortillas. They’re additionally fluffier and maintain up higher underneath a number of toppings. However that sturdy texture and softness come from gluten.
If you happen to don’t tolerate gluten properly or when you have celiac illness, you could wish to stick with corn tortillas or select one of many gluten-free flour tortillas.
If you happen to don’t just like the style of corn tortillas, whole-wheat tortillas are a more healthy alternative than plain flour ones. Learn the label to ensure entire wheat is the primary ingredient. If a bundle of vegetable tortillas catches your eye, once more verify the label rigorously. A few of these, like cauliflower tortillas, are usually wholesome. However others like spinach tortillas are sometimes made with refined flour and aren’t as wholesome as you may assume.
Results of Corn and Flour Tortillas on Your Well being
As with all meals merchandise, there’s an enormous distinction between handmade and mass-produced tortillas, no matter whether or not they’re fabricated from wheat or corn. Normally, mass-produced tortillas embrace preservatives. A technique to make sure what’s in your tortillas is by making them your self.
Additionally, take into consideration portion measurement: Corn tortillas might have fewer energy, however they’re often smaller than their flour counterparts. Having two or three corn tortillas as a substitute of 1 flour tortilla most likely received’t be higher for you.