Flour tortillas are a staple food in many cuisines, but with more processed foods coming under scrutiny for being unhealthy, some are questioning if flour tortillas should be considered junk food. There are pros and cons to eating flour tortillas, and whether they are actually junk food depends on how they are made and consumed. This article will examine the nutritional value of flour tortillas, their ingredients, and their effects on health to help determine if flour tortillas are just another junk food.
What are flour tortillas?
Flour tortillas are made from wheat flour, water, fat, and salt. They originate from Mexico and are a key component of burritos, tacos, quesadillas, and other Mexican dishes. Tortillas can be made from corn or flour, but flour tortillas have become popular beyond Mexican cuisine as well.
Flour tortillas have a soft and pliable texture when fresh, unlike crispier corn tortillas. The ingredients for flour tortillas are simple, but the quality can vary greatly depending on the type of wheat flour used. Higher quality tortillas are made from whole wheat flour or wheat flour with added bran. Lower quality tortillas often use refined white flour with little nutrition.
Are flour tortillas healthy?
Whether flour tortillas are healthy or not depends largely on their ingredients. Here is a breakdown of the main components:
Wheat flour
Wheat flour provides carbohydrates, protein, iron, B vitamins, and fiber. Whole wheat flour is higher in nutrients than refined white flour. Whole wheat contains the entire grain kernel including the fiber-rich bran and nutrient-dense germ. Refined flour has the bran and germ removed, stripping away much of the fiber and nutrients.
Most flour tortillas are made with refined white flour, giving them less nutritional value. But whole wheat or partially whole wheat tortillas can provide the benefits of whole grains. The fiber and nutrients in whole grains make them a healthier choice.
Fats
Traditionally, flour tortillas are made with lard which provides flavor and flexibility. Vegetable oils like canola or cottonseed oil are commonly used today as a healthier alternative. Both animal and vegetable fats add calories to tortillas, around 100 calories per tablespoon. Choosing vegetable oils over lard reduces saturated fat. But all added fats should be limited for the best nutrition.
Salt
A small amount of salt is essential for flavor and texture, but excess sodium can lead to high blood pressure. Store-bought tortillas sometimes contain over 300mg of sodium each. Overdoing salty foods like tortillas can put people over the recommended limit of 2300mg of sodium per day. Making tortillas at home allows control over the amount of added salt.
Preservatives
To prolong shelf life, many commercial tortillas contain preservatives like calcium propionate or sorbic acid. These unnecessary chemical additives could be avoided by purchasing tortillas without preservatives or making them fresh.
The problem with refined flour
The biggest nutrition issue with most flour tortillas on store shelves is the prevalence of refined flour. Milling whole wheat berries into refined white flour strips away the nutritious bran and germ, leaving only the starchy endosperm.
Refined grains offer very unbalanced nutrition compared to whole grains. Whole wheat flour provides:
- 3 times more fiber
- 5 times more vitamin B1
- 80% more vitamin B3
- Twice as much vitamin E
- Triple the amount of chromium
- 5 times more magnesium
- 8 times more vitamin B6
- 7 times more selenium
- Nearly triple the amount of zinc
This table compares the nutrition profile of 100g of refined white flour versus 100g of whole wheat flour:
| Nutrient | Refined Flour | Whole Wheat Flour |
|---|---|---|
| Fiber | 2.7g | 10.7g |
| Iron | 1.2mg | 3.6mg |
| Magnesium | 22mg | 137mg |
| Calcium | 15mg | 34mg |
Research shows that eating whole grains instead of refined grains lowers risk for diabetes, heart disease, cancer, and obesity. Fiber keeps digestion regular, slows sugar absorption, and lowers cholesterol. All the vitamins, minerals, antioxidants, and phytonutrients in whole wheat also contribute to better health.
So while wheat flour can provide valuable nutrition, the benefits are dependent on using whole grain flour rather than refined flour.
Health effects of flour tortillas
What does this mean for the health effects of eating flour tortillas? Here is a summary of the potential positives and negatives:
Potential benefits
- Provide energy from carbohydrates
- Contribute protein, fiber, B vitamins, iron when made with whole grains
- Are low in fat, especially if made without lard or hydrogenated oils
- Are gluten-free if made from corn flour instead of wheat
- Are vegan if made without lard
Potential negatives
- Made with refined flour, tortillas lose much of the nutrition in wheat
- Can be high in sodium, especially store-bought varieties
- Often contain additives and preservatives
- Are higher in calories and carbs than vegetables
- Some people need to avoid wheat due to gluten intolerance or allergies
In moderation, flour tortillas can be part of healthy diet. But eating too many, especially those low in fiber and nutrients, may contribute to problems like weight gain, blood sugar spikes, and inflammation.
Healthier flour tortilla options
To make flour tortillas a more nutritious choice:
- Look for whole grain or partially whole grain tortillas
- Choose tortillas without hydrogenated oils or trans fats in the ingredient list
- Avoid tortillas with a long list of added preservatives and chemicals
- Look for lower sodium tortillas, ideally under 200mg per tortilla
- Try sprouted whole wheat tortillas for more digestibility and nutrients
- Purchase tortillas made with organic flour when possible
- Make homemade tortillas to control ingredients like salt, oil, and preservatives
Healthier tortilla options include:
- Food For Life Brown Rice Tortillas
- La Tortilla Factory Whole Wheat Tortillas
- Tumaro’s Sweet Potato and Flaxseed Tortillas
- Trader Joe’s Sprouted Whole Wheat Flour Tortillas
- Alvarado St. Bakery Sprouted Wheat Tortillas
These tortillas utilize options like whole grains, sprouted flours, or alternative flours to increase nutrition compared to typical white flour tortillas. But even then, moderation is important to keep calories, carbs, and sodium in check.
Healthy ways to eat flour tortillas
How flour tortillas are eaten also determines their healthfulness. They are often part of meals high in fat, salt, and calories like burritos, tacos, and quesadillas loaded with cheese and fatty meats. Some better options include:
- Breakfast tacos or burritos with eggs, veggies, black beans and salsa
- Lunch wraps with lean protein, lettuce, tomatoes, peppers
- Quesadillas with sprouted tortilla, spinach, mushrooms, part-skim mozzarella
- Taco salads on a sprouted tortilla bowl with romaine, chicken, tomatoes, avocado
- Soft tacos with baked fish, cabbage slaw, avocado crema
Focusing on produce, lean proteins, whole grains, and healthy fats can allow flour tortillas to be part of nutritious eating patterns. Moderating serving sizes is also key to prevent excess calories.
Are flour tortillas junk food?
In conclusion, whether flour tortillas are junk food or not depends largely on how they are made and consumed:
- Flour tortillas made with refined flour offer minimal nutrition so eat in moderation
- Whole grain and sprouted tortillas provide important fiber and nutrients
- Excess fat, sodium, and preservatives should be limited
- Pair tortillas with nutritious fillings like vegetables, lean protein, beans
- Avoid fried, high-calorie tortilla dishes and moderate serving sizes
Overall, flour tortillas can be incorporated into a healthy diet, especially when focusing on quality whole grain options. But eating too many refined flour tortillas or unhealthy toppings can mean too many processed carbs and calories. Like most foods, enjoying flour tortillas in moderation as part of an overall nutritious diet is the best approach.