Corn tortillas have become an increasingly popular alternative to flour tortillas due to their nutritional benefits. But are corn tortillas actually healthy? Here is a comprehensive look at the nutritional profile, health benefits, and potential downsides of corn tortillas.
Nutritional Profile of Corn Tortillas
Here is an overview of the basic nutritional information in a 6-inch corn tortilla (around 46g):
| Nutrient | Amount |
|---|---|
| Calories | 57 |
| Fat | 1g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 2mg |
| Carbohydrates | 11g |
| Fiber | 2g |
| Sugars | 0g |
| Protein | 2g |
As you can see, corn tortillas are low in calories, fat, and sodium. They contain no cholesterol or sugars. They provide a decent amount of fiber and protein. The main carbohydrate is starch from the corn.
Macronutrients
Here is a closer look at the main macronutrients in corn tortillas:
Carbohydrates
The total carbohydrate content is 11g per tortilla, which is considered low. The carbs come mainly from starch. Corn tortillas have a lower carb count than flour tortillas.
Fiber
Corn tortillas contain 2g of fiber per tortilla, which is 7-8% of the recommended daily intake. The fiber comes from the corn bran. Fiber is important for digestive health.
Protein
There are 2g of protein in each corn tortilla. While not a significant source, this can contribute to your daily protein needs.
Fat
Corn tortillas contain just 1g of fat per tortilla, with no saturated or trans fats. This makes them very low in fat compared to most other foods.
Vitamins and Minerals
Here are some of the key vitamins and minerals found in corn tortillas:
Thiamin
Corn tortillas contain 0.1mg of thiamin (7% DV). Thiamin (vitamin B1) supports carbohydrate metabolism and nerve health.
Folate
Each tortilla has 19μg of folate (5% DV). Folate (vitamin B9) is important for cell growth and preventing birth defects.
Niacin
Corn tortillas contain 0.6mg of niacin (3% DV). Niacin (vitamin B3) helps convert food into energy.
Riboflavin
Each tortilla contains 0.1mg of riboflavin (4% DV). Riboflavin (vitamin B2) helps the body break down carbohydrates, proteins and fats.
Iron
Corn tortillas contain 0.7mg of iron (4% DV). Iron carries oxygen throughout the body and supports a healthy immune system.
Magnesium
There is 14mg of magnesium per tortilla, which is 3% of the DV. Magnesium is needed for over 300 biochemical reactions in the body.
Phosphorus
Each tortilla contains 36mg of phosphorus (4% DV). Phosphorus helps filter waste and repairs tissues and cells.
Zinc
Corn tortillas contain 0.2mg of zinc (2% DV). Zinc boosts the immune system and speeds up wound healing.
While corn tortillas do not contain huge amounts of any single vitamin or mineral, they provide useful quantities of many important micronutrients.
Potential Health Benefits of Corn Tortillas
Here are some of the evidence-based health benefits that may be associated with eating corn tortillas:
1. May Help Control Blood Sugar
The carbohydrates in corn tortillas are slowly digested, which can help prevent spikes and dips in blood sugar levels. The fiber also helps moderate the pace of digestion. Stable blood sugar levels are important for energy, weight control, and reducing diabetes risk.
2. Provide Fiber for Digestive Health
With 2 grams of fiber per tortilla, corn tortillas can help promote regularity and digestive health. Fiber moves through the intestines undigested, adding bulk to stools and promoting healthy elimination.
3. Contain Antioxidants
Corn contains beneficial plant compounds like anthocyanins and zeaxanthin. These act as antioxidants in the body, protecting cells from damage by reactive molecules called free radicals. Over time this may help prevent chronic diseases.
4. May Support Heart Health
The fiber and antioxidants in whole grain corn products like corn tortillas may help reduce several risk factors for heart disease. The fiber can lower cholesterol levels while the antioxidants help prevent LDL cholesterol from becoming oxidized.
5. Naturally Gluten-Free
Corn tortillas are a gluten-free grain option, making them a safe choice for those with celiac disease or gluten sensitivity. This allows them to get the nutritional benefits of whole grains on a gluten-free diet.
6. Very Low in Fat
With just 1 gram of fat per tortilla, corn tortillas are an almost fat-free food. Choosing them over higher fat options may help reduce overall fat intake. Less fat consumption is linked to lower risks of chronic diseases.
7. Contain Plant Protein
The 2 grams of protein come from corn, which is a plant source. Eating more plant protein is thought to have metabolic and cardiovascular benefits compared to mostly animal protein.
Potential Downsides of Corn Tortillas
While corn tortillas can be part of healthy eating pattern, there are a few potential downsides to consider:
1. Low in Certain Nutrients
Corn tortillas are not a significant source of important nutrients like calcium, vitamin D, vitamin A, and potassium. Relying on them too heavily could lead to deficiencies over time.
2. High Glycemic Index
Despite the fiber, corn tortillas still have a relatively high glycemic index around 70. This means the carbs are quickly converted to blood sugar. People with diabetes need to be mindful of portion sizes.
3. Can Contain Additives
Many mass-produced corn tortillas contain preservatives and other chemical additives you may want to avoid. Check the ingredient list and choose organic, non-GMO brands when possible.
4. GMO Corn Concerns
An estimated 88% of corn grown in the US is genetically modified. If you wish to avoid GMOs, look for tortillas made from certified organic or non-GMO corn.
5. Allergy Risk
Although less common than wheat or gluten allergies, corn allergies do exist. Those with corn allergy need to avoid corn tortillas and other corn products.
How Many Corn Tortillas Should You Eat Per Day?
There is no official recommendation for how many corn tortillas to eat daily or weekly. Here are some general guidelines to follow based on your calorie needs:
2,000 Calorie Diet
3-6 small corn tortillas per day or 20-40 per week
2,500 Calorie Diet
4-8 small corn tortillas per day or 30-55 per week
3,000+ Calorie Diet
6-10 small corn tortillas per day or 40-70+ per week
The number can vary based on what other grains and carbs you are eating. Pay attention to portion sizes and your overall carb intake when incorporating corn tortillas into your diet.
Healthy Ways to Eat Corn Tortillas
Here are some nutritious ideas for enjoying corn tortillas:
Breakfast Tacos
Make breakfast tacos with eggs, black beans, salsa, avocado, and queso fresco.
Enchiladas
Fill corn tortillas with lean protein, veggies, beans, and enchilada sauce and bake.
Taco Salads
Build healthy taco salad in a corn tortilla bowl loaded with greens, chicken, and fresh toppings.
Quesadillas
Grill corn tortillas with cheese and fillings like peppers, mushrooms, and onions.
Chilaquiles
Make chilaquiles by baking corn tortilla chips with green or red sauce and topping with eggs.
Tacos
Fill soft corn tortillas with lean ground meat or protein, lettuce, tomato, salsa, and avocado.
Tostadas
Top crisp baked corn tortillas with beans, lean meat, lettuce, cheese, light sour cream, and tomatoes.
Finding the Healthiest Corn Tortillas
To get the most benefits out of corn tortillas, choose the highest quality options:
Ingredients
Look for tortillas made from just stone ground corn, water, lime and maybe a bit of oil. Avoid additives and preservatives.
Certified Organic or Non-GMO
Opt for certified organic corn or non-GMO to avoid genetically modified corn.
Whole Grain Corn
Choose whole grain corn tortillas. These retain more nutrients compared to those made from refined corn flour.
Food Trucks, Taquerias and Mexican Markets
Authentic tortillas from corn tortilla factories, food trucks, taquerias and Mexican markets tend to be higher quality.
Storage and Preparation
Look for fresh tortillas with no visible signs of mold. Store in the fridge and heat before serving to prevent cracking.
Are Corn Tortillas Healthier Than Flour?
Corn tortillas are generally considered healthier than flour for a few reasons:
Fewer Carbs and Calories
Corn tortillas are lower in net carbs (around 11g vs 13g) and calories (57 vs 80) than an average flour tortilla.
More Fiber
Corn tortillas contain about 2g of fiber per tortilla, while flour tortillas have 1g of fiber.
Lower Glycemic Index
The glycemic index of corn tortillas is around 70, versus an estimated 80-90 for flour.
More Vitamins and Minerals
Corn tortillas contain more B vitamins, magnesium, iron and antioxidants than typical white flour tortillas.
However, this can vary based on the exact ingredients used. Overall, well-made corn tortillas are considered the healthier and more nutritious choice.
Are Corn Tortillas Keto?
Corn tortillas would not be categorized as a keto-friendly food. The net carb count is around 11g per tortilla, which would make it difficult to stay in ketosis. An average keto diet aims for under 20-50g net carbs per day.
However, enjoying the occasional corn tortilla in moderation may be possible on more flexible low-carb diets with higher carb allowances.
Are Corn Tortillas Whole 30 Approved?
Corn tortillas made with just corn, water and lime are compliant with the Whole30 diet. This popular 30-day clean eating program allows natural corn products without additives. However, any tortillas containing vegetable oils, salt, sugar, soy lecithin or other additives would not be permitted.
The Bottom Line
Corn tortillas can be part of a healthy diet, providing nutrients like fiber, iron, magnesium, B vitamins and antioxidants. Potential benefits include improved blood sugar control, digestive health, heart health and weight management.
Opt for high-quality tortillas without additives or preservatives. Enjoy corn tortillas in moderation as part of an overall healthy, balanced eating pattern for optimal wellness.