Which Is Higher for Weight Loss, Blood Sugar, and Extra

Flour Tortilla
Corn Tortilla

Energy
146
106.8

Protein
3.92 grams
2.8 grams

Carbs
24.2 grams
21.9 grams

Fiber
1.18 grams
3 grams

Fats
3.71 grams
1.4 grams

Sodium
364 grams
22 grams

Corn tortillas are decrease in energy, fats, carbs, and sodium than flour tortillas. They’re additionally larger in fiber.

“Corn tortillas are produced from 3 easy substances: masa harina (floor nixtamalized corn), water, and salt,” Yvonne Montoya-Matthews, MS, CNS, LDN, instructed Well being. “They’re naturally smaller and decrease in energy and fats in comparison with flour tortillas,” she mentioned.

In distinction, conventional flour tortillas are usually made with white flour, water, a supply of fats like vegetable shortening, lard, or oil, salt, and leavening brokers like baking powder.

Along with being decrease in fats and energy, corn tortillas are a lot larger in fiber, greater than twice the quantity present in flour tortillas. Fiber performs necessary roles in intestine well being and in addition helps regulate blood sugar and starvation ranges.

Corn and flour tortillas can each be part of a balanced food regimen, however it’s possible you’ll need to select one or the opposite in case you have particular well being objectives in thoughts.

Finest for Weight Loss

Although it’s the general high quality of your food regimen that issues most relating to weight reduction, selecting particular meals, reminiscent of these larger in fiber and decrease in energy, will help you obtain your weight reduction objectives.

Corn tortillas comprise greater than twice the fiber present in flour tortillas, making them a more sensible choice for satiety. Fiber helps gradual digestion and stimulates the manufacturing of satiety hormones. For this reason following a high-fiber food regimen is efficient for weight reduction.

In truth, analysis has discovered that fiber consumption may be one of many strongest predictors of physique weight, no matter calorie or macronutrient consumption.

Corn tortillas are additionally decrease in energy, making them a extra weight-loss-friendly meals.

Finest for Blood Sugar Management

Corn tortillas are larger in fiber, making them a greater possibility for blood sugar management. Fiber slows digestion, resulting in a slower, steadier rise in blood sugar.

They’re additionally barely decrease in carbs, which is the nutrient that impacts blood sugar essentially the most.

Moreover, corn tortillas are typically smaller than flour tortillas. Consuming smaller parts of carb-rich meals is advisable as a solution to handle blood sugar.

Along with selecting higher-fiber carbohydrates and controlling your portion sizes, combining carb-rich meals with a protein supply, like rooster, will help handle blood sugar ranges. Just like fiber, protein slows digestion, which helps cut back blood sugar spikes after consuming.

Finest for Fiber Consumption

If you happen to’re trying to improve your fiber consumption, corn tortillas are the higher alternative. “Since corn tortillas are larger in fiber, they might possible maintain you fuller longer and have a extra optimistic influence on intestine well being if eaten frequently,” Staci Gulbin, MS, MEd, RDN, instructed Well being.

Whereas corn tortillas comprise over twice as a lot fiber as flour tortillas, they aren’t one of the best supply of fiber on their very own. To spice up the fiber content material of corn or flour tortillas, pair them with high-fiber substances, like beans and greens.

Finest for Gluten Sensitivity

Corn tortillas are naturally gluten-free, making them a secure alternative for these with celiac illness or gluten intolerance.

Flour tortillas are made with wheat flour, which accommodates gluten. This makes flour tortillas unsafe for folks following gluten-free diets.

Finest for Protein

If upping your protein consumption is your objective, flour tortillas typically supply barely extra. Nonetheless, neither corn nor flour tortillas are excessive in protein.

Whichever you select, it’s greatest so as to add protein-rich fillings, like rooster, beans, tofu, or eggs, to steadiness out your meal.

Finest for Sodium Discount

Flour tortillas pack rather more sodium than corn tortillas, that are usually made with minimal salt.

For instance, a 49-gram flour tortilla can pack 364 milligrams of sodium, which is 15% of the advisable 2,300 milligrams every day sodium consumption restrict. A 49-gram serving of corn tortillas accommodates simply 22 milligrams of sodium.

This makes corn tortillas a more sensible choice for salt-sensitive folks and people with situations like hypertension and kidney illness.

“As a Mexican-American dietitian whose grandmother owned a conventional Mexican restaurant in Southern California, I can confidently say that each corn and flour tortillas can have a spot in your plate,” mentioned Montoya-Matthews.