Navigating the grocery store aisles
can feel like a series of internal debates, particularly when aiming to stock
up on the healthiest options. Oat milk or soy? Peanut butter or almond butter?
Full-fat or reduced-fat cheese?
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| Are there any nutritional benefits to flour tortillas? As it turns out, yes |
Grabbing a pack of tortillas presents yet another nutritional dilemma. In nearly every grocery store, you'll encounter both corn tortillas and flour tortillas.
Certainly, the decision between the
two isn't solely about nutrition. "Choosing
between corn and flour tortillas can also reflect cultural preferences and a
connection to heritage associated with corn-based culinary traditions, along
with flavor preferences," noted culinary registered dietitian Marisa
Moore. "Corn holds a significant
place in various cultures and serves as a staple in Mexican cuisine."
Registered dietitian Patricia
Bannan echoed this sentiment, stressing the importance of flavor. "Taste preferences should always be
considered, as enjoyment of food is an integral aspect of healthy eating,"
she emphasized.
However, if your choice between corn or flour tortillas hinges solely on nutrition, here's what you need to know about each variety.
How Do Corn Tortillas And Flour
Tortillas Compare Nutritionally?
When comparing both types of
tortillas, understanding their composition and production process provides
valuable insight.
"Corn tortillas are crafted from whole-grain corn, traditionally ground
into masa harina [corn dough]," explained Christy Wilson, a registered
dietitian based in Arizona. She elaborated that the raw ground corn undergoes
treatment with limewater, softening the corn and imparting a distinct savory
flavor to the masa harina and subsequently the tortillas.
In contrast, Wilson described flour tortillas as being crafted from wheat flour, often enriched with nutrients like calcium, iron, and B vitamins. Some brands may include additional ingredients such as baking powder as a leavening agent and preservatives to prolong shelf life.
Moore, Bannan, and Wilson affirmed
that both corn and flour tortillas offer nutritional benefits, albeit in
different ways. Moore highlighted that compared to flour tortillas, corn
tortillas boast at least double the fiber content, which promotes overall
health benefits including gut, heart, and brain health—areas where many
individuals in the U.S. fall short. Therefore, incorporating more fiber through
tortilla choices is advantageous.
Additionally, Moore noted that corn
tortillas are rich in magnesium, supporting normal nerve and muscle function,
along with immune health. Wilson and Bannan underscored that corn tortillas are
lower in calories, partly due to their typically smaller size compared to flour
tortillas.
In addition to their nutrient fortification, flour tortillas offer their own set of advantages. "Flour tortillas serve as a good source of carbohydrates, essential for providing energy for daily activities," noted Bannan. They also contain more protein, averaging around 9 grams per serving compared to the 6 grams per serving typically found in corn tortillas.
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| Corn tortillas come out on top when comparing amounts of fiber |
When it comes to purchasing
tortillas, they are commonly available in two sections of the grocery store: on
store shelves in the middle aisles and in the refrigerated section. Wilson
explained that the tortillas in the refrigerated section are usually raw flour
tortillas, with little nutritional difference from those found on the shelves.
However, she mentioned that the refrigerated ones might offer a better taste
experience.
"A raw tortilla that you heat up yourself and consume immediately will possess the aroma and delightful pliability of a freshly made flour tortilla, which is always a plus!" she remarked.
The Verdict
It's evident that both corn
tortillas and flour tortillas have their merits. However, when asked to
determine the healthiest option, Wilson asserted that corn tortillas take the
lead. "Ultimately, if we're focusing
solely on health and nutrition, corn tortillas edge out flour tortillas,"
she stated, pointing to their higher fiber content and lower calorie density.
Nevertheless, all three dietitians emphasized that the healthiest choice varies depending on individual preferences and health objectives. For instance, individuals engaged in activities like running may benefit from the carbohydrates found in flour tortillas. Bannan highlighted that the increased protein content in flour tortillas can make them a preferable option for those with active lifestyles.
Wilson and Bannan also emphasized
the diversity within the category of flour tortillas. This includes whole-wheat
tortillas, which boast higher levels of fiber, protein, and various vitamins.
Additionally, there are flour tortillas infused with spinach or other
vegetables, offering enhanced vitamin content.
For individuals aiming for weight
loss, Wilson suggested that corn tortillas might be a better option due to
their lower calorie content and smaller size, which can assist with portion
control. Additionally, Bannan noted that corn tortillas could be a preferable
choice for individuals with gluten sensitivity or celiac disease.
However, the intended use of the tortillas is also a crucial factor. Wilson emphasized that a healthy Mexican meal, like any balanced meal, should prioritize variety and portion control. She recommended using tools like the MyPlate model from the U.S. government to guide the creation of balanced meals.
Regardless of the tortilla type
chosen, Wilson highlighted the opportunity to enjoy them with nutritious
accompaniments such as shredded lettuce, tomatoes, onions, avocado, guacamole,
tomatillo salsa, steamed or roasted vegetables, or grilled chicken, beef, or
fish.
Ultimately, Wilson emphasized the
importance of maintaining a healthy relationship with food and incorporating
cultural foods in balanced and delicious ways. She stressed that focusing on
the overall diet rather than fixating on individual ingredients is key to
promoting long-term health and well-being.
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