Which Is the More healthy Selection for Your Weight loss program?

 
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 greater in fiber. 

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

In distinction, conventional flour tortillas are sometimes 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 greater in fiber, greater than twice the quantity present in flour tortillas. Fiber performs essential roles in intestine well being and likewise helps regulate blood sugar and starvation ranges.

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

Greatest for Weight Loss

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

Corn tortillas include greater than twice the fiber present in flour tortillas, making them a better option for satiety. Fiber helps sluggish digestion and stimulates the manufacturing of satiety hormones. That is why following a high-fiber food plan is efficient for weight reduction.

In reality, 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.

Greatest for Blood Sugar Management

Corn tortillas are greater 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 usually smaller than flour tortillas. Consuming smaller parts of carb-rich meals is advisable as a approach 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 scale back blood sugar spikes after consuming.

Greatest for Fiber Consumption

Should you’re trying to enhance your fiber consumption, corn tortillas are the higher alternative. “Since corn tortillas are greater in fiber, they’d seemingly preserve you fuller longer and have a extra optimistic affect on intestine well being if eaten frequently,” Staci Gulbin, MS, MEd, RDN, advised Well being.

Whereas corn tortillas include 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 elements, like beans and greens.  

Greatest 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 comprises gluten. This makes flour tortillas unsafe for individuals following gluten-free diets.

Greatest for Protein

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

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

Greatest for Sodium Discount

Flour tortillas pack far more sodium than corn tortillas, that are sometimes 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 comprises simply 22 milligrams of sodium.

This makes corn tortillas a better option for salt-sensitive individuals and people with circumstances 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,” stated Montoya-Matthews. 

“It’s about high quality, elements, and the way they match into your total consuming sample,” she defined.