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Corn tortillas have been an integral part of Mexican cuisine for centuries. Made from ground maize, these practical (and tasty) flatbreads are packed full of nutrients. Compared to flour tortillas, corn tortillas have a lower calorie count, fewer carbs, and less fat.
With an ever-increasing focus on healthy eating though, you might be wondering if the carbs in corn tortillas are good for you? In this article, we take a look at corn tortilla nutrition info in more detail!
Tortillas can vary in terms of the number of carbs they have in them. The two most commonly consumed types of tortillas are corn and flour. Corn tortillas are produced from finely ground maize, whereas flour tortillas are produced from finely ground wheat flour.
A corn tortilla will always have fewer carbs than a flour tortilla of the same size and thickness. An average-sized corn tortilla has 12 grams of carbohydrates in total. In comparison, a similar-sized flour tortilla will hold at least 14 grams of carbohydrates. This is based on a portion size weighing 28 grams in total.
Corn tortillas are low carb, but they are not zero carbs. That's important if you're on a keto or no-carb diet, where you're carefully monitoring your net carbs intake. They are a fantastic low-carb alternative to flour tortillas and can help you out in a low-carb diet or a weight loss diet.
The carbs and calories in corn tortillas could be seen as better than flour tortillas too because corn tortillas hold many more nutrients.
Of course, larger portion sizes will mean more carbs. Generally, flour tortillas are larger than corn tortillas, so when served, there would be many more carbs being consumed too!
All arbs will eventually break down into glucose, but it is better to eat carbs that are in their most natural state, like vegetables, fruits and pulses.
So aside from the question, 'Can I eat corn tortillas on a keto diet' another factor to consider might be whether or not corn tortilla chips are natural carbs or not.
Corn tortillas are made when corn (or maize) is cooked in a calcium hydroxide solution, or limewater. The corn kernels are then ground into corn flour which creates a dough and this is flattened, eventually becoming a tortilla. They have less net carbs than wheat tortillas and also less refined making them a healthier, more keto-friendly option.
Corn tortillas are not technically keto. While yes, they are low in carbs, and yes, they do have a lower carb content than flour tortillas; corn tortillas still have a carb content that could be considered high in comparison to other food items.
Unfortunately, there are no keto-friendly tortillas, but you can still incorporate small quantities of corn tortillas into a planned keto or low-carb diet. You can enjoy homemade corn tortillas on occasion, without worrying about the carb intake so much as long as you don't make it a daily event.
Corn tortillas are seen as a healthier alternative to four tortillas. Low carb corn tortillas are prepared in a more natural environment, and they have many more nutrients compared to their flour alternatives.
Corn tortillas have a number of nutritional benefits, which can make them a healthy addition to your diet. The main benefit is that corn is a whole grain, and this gives corn tortillas a high fiber value. Corn tortillas are also a good source of magnesium, potassium, and many more useful minerals and vitamins.
If you know how to use a tortilla press, then you can make your corn tortillas as healthy as possible by controlling what is in them from your own kitchen, rather than buying store-bought tortillas. Check out this cast iron tortilla press which will help you make perfect homemade tortillas, each time.
If you are concerned about the number of carbs or calories in your corn tortillas, you'll be able to control this better by making homemade tortillas. You can limit the size and thickness and ensure you're using the best Masa Harina to make the corn dough before pressing it!
Corn tortillas are not bad for weight loss unless you are on a really strict keto or no-carb diet. In fact, corn tortillas can definitely help you to lose weight if you're used to eating flour tortillas. With fewer calories and carbs, switching to corn tortillas could help you cut down on your overall calorie intake, which could help you to drop a few extra pounds.
Corn tortillas tend to be smaller than flour equivalents too, which means you can manage your portion sizes more effectively by switching from flour to corn. Again, this can help you with weight loss.
We know that sometimes, all you want to do is eat that corn tortilla. Keto diets are very specific, so here are the numbers, including the lowdown on corn tortilla carbs.
Keto or not?
Per 100 grams
Total fat: 2.9g
Net carbs per corn tortilla is usually around 12 grams.
Corn tortillas are a fantastic low carb tortilla. They might not be keto-friendly, but they are low in carbs and full of nutrients compared to flour alternatives, as the nutrition facts show. Why not give corn a try, when you're next cooking tacos?
If you already have some corn tortillas on hand and are looking to serve them up at the right way, check out this blog post on How To Heat Corn Tortillas.
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