You may have heard that corn tortillas are not as healthy as flour tortillas. Is that true? Are corn tortillas bad for you? The answer is no — not if you eat them in moderation and as part of a healthy diet. An article published in September 2017 by the Institute for Food Technologists (IFT) discusses some common concerns about corn tortillas and whether they are bad for you because of their high amount of carbohydrates from corn, compared to wheat tortillas. Let’s take a look at the nutrition facts, health benefits, and potential downsides of using corn tortillas instead of flour tortillas when you are making tacos or other Mexican food
Are Corn Tortillas Bad For You?
No, corn tortillas are not bad for you. They are an excellent source of fiber and are low in calories. They are a good source of magnesium and manganese and contain trace amounts of other essential minerals. They are also free from cholesterol and tend to be low in sodium.
Why Are Not Corn Tortillas Bad For You?
1. Corn Tortillas Provide Essential Nutrients
Corn tortillas are not bad for you because of their high amount of carbohydrates, but rather because they are made from corn. The health benefits of corn tortillas come from the fact that they contain a large amount of fiber. This is why they are low in calories, and also why they tend to be high in carbohydrates. Corn tortillas provide nearly 25 grams of fiber per 28-gram serving. Fiber is a type of carbohydrate that doesn’t cause blood sugar to rise rapidly when consumed, and it can lower cholesterol levels and reduce the risk of heart disease.
2. Corn Tortillas Contain Trace Amounts Of Other Nutrients
Corn tortillas are also a good source of magnesium and manganese. Magnesium is an essential mineral that helps to control blood pressure, prevent bone loss, and regulate the body’s use of energy from carbohydrates, fat, and protein. Manganese is a trace mineral that is needed for the production of hemoglobin, which transports oxygen in red blood cells throughout the body. These nutrients help to keep the body healthy and active.
3. Corn Tortillas Are Low In Calories
Corn tortillas provide only about 120 calories per 28-gram serving (1 ounce). This is much lower than flour tortillas which provide about 300 calories per 28 grams (1 ounce). So if you are watching your weight or your calorie intake for any reason, eating corn tortillas instead of flour ones can be a good way to reduce calories without feeling deprived or missing out on any taste!
4. Corn Tortillas Are High In Fiber
Corn tortillas are low in calories, but high in fiber. This is why they are good for you and why they are a great replacement for flour tortillas when making Mexican food.
5. Corn Tortillas Are Low In Saturated Fat
Corn tortillas are low in saturated fat compared to flour tortillas because they contain no trans fat. Trans fats raise both bad (LDL) cholesterol and blood sugar levels, which increases the risk for heart disease, diabetes, and other diseases linked to these conditions like cancer.
6. Corn Tortillas Aren’t High In Calories
Corn tortillas contain only around 120 calories per 28-gram serving, compared to flour tortillas which contain 190 calories per 28 grams.
7. Corn Tortillas Contain Trace Amounts Of Magnesium And Manganese
Corn tortillas contain trace amounts of manganese and magnesium, which are important for bone health. Magnesium is also a vital mineral for nerve function, muscle function, and heart health.
8. Corn Tortillas Are Low In Sodium
Corn tortillas are low in sodium but high in fiber, which means you can enjoy them without worrying about any adverse effects on blood pressure or sodium levels. You can also add salt to your food if you want more flavor or to make it more enjoyable!
9. Corn Tortillas Are Good Sources Of Potassium And Iron
Corn tortillas are another good source of potassium and iron, as they contain a moderate amount of both minerals in just one serving (they contain about 1 gram of potassium and 2 grams of iron).
10. Corn Tortillas Are Low In Cholesterol
Corn tortillas are low in cholesterol, which is another benefit to eating them. If you have high cholesterol, it is important that you learn about the best food choices for lowering your cholesterol levels.
Health Benefits Of Corn Tortillas
1. Corn Tortillas Don’t Cause Blood Sugar To Rise Rapidly
Corn tortillas provide nearly 25 grams of fiber per 28-gram serving, which is a large amount of fiber compared to flour tortillas which only provide about 1 gram per 28 grams (1 ounce). Fiber is a type of carbohydrate that doesn’t cause blood sugar levels to rise rapidly when consumed, and it can lower cholesterol levels and reduce the risk for heart disease.
2. Corn Tortilla May Reduce The Risk For Heart Disease
Because corn tortilla provides nearly 25 grams of fiber per 28-gram serving, it may help reduce the risk of heart disease by lowering cholesterol levels and reducing the risk for heart disease.
3. Corn Tortillas May Improve Blood Sugar Levels
Because corn tortilla contains a large amount of fiber, it can improve blood sugar levels and help prevent type 2 diabetes.
4. Corn Tortillas Are Good Sources Of Potassium And Iron
Corn tortillas are good sources of potassium and iron, as they contain a moderate amount of both minerals in just one serving (they contain about 1 gram of potassium and 2 grams of iron).
5. Corn Tortillas Are Low In Cholesterol
Corn tortillas are low in cholesterol, which is another benefit to eating them. If you have high cholesterol, it is important that you learn about the best food choices for lowering your cholesterol levels.
Potential Downsides Of Using Corn Tortillas
1. Corn Tortillas Are High In Fat
Because corn tortillas contain a large amount of fat, it may be considered a downside to using them. If you are trying to lose weight, you may want to choose flour tortillas instead.
2. Corn Tortillas May Increase Heartburn
Some people experience heartburn when eating corn tortillas, as they contain a high amount of fat.
3. Corn Tortillas May Be More Expensive Than Flour Tortillas Or Other Alternatives
The corn tortilla is usually more expensive than flour tortilla or other alternatives such as wheat bread and cornbread.
4. Corn Tortilla May Not Be Quickly Cooked And Prepared At Home
It takes time to prepare corn tortillas at home, which could be an inconvenience if you are in a rush in the morning and just need something quick for breakfast that will get you through the day until lunchtime arrives. This can also be an inconvenience if you are on the go and need to eat corn tortillas on the go.
5. Corn Tortilla May Not Be Easily Available In Some Locations
Corn tortillas are not as readily available as flour tortillas or wheat bread at many locations.
6. Corn Tortilla May Be Less Healthy Than Flour Tortilla Or Wheat Bread
The corn tortilla is lower in fiber, cholesterol, and other nutrients, which means it may be less healthy than flour tortilla or wheat bread.
7. Corn Tortillas May Contain Added Sugar And Hydrogenated Oils
Corn tortillas may contain added sugar and hydrogenated oil, so they should be avoided by people with diabetes and those who want to avoid these types of fats in their diet.
8. Corn Tortillas May Have A High Glycemic Index Score
Some people claim that corn tortillas have a high glycemic index score because they contain a lot of fat and sugar, which can cause your blood sugar levels to spike after eating them.
Final Words
For most people, the benefits of eating corn tortillas outweigh any potential downsides. In fact, most tortillas — regardless of their corn or flour content — are generally a healthful choice. Like any food, portion control is important. Eat corn tortillas in moderation as part of a balanced diet that includes plenty of vegetables, fruits, nuts and seeds, legumes, and also includes whole grains, and low-fat dairy products.
