Friday Food Fact: Gimme some tacos! But on healthier tortillas, please.

One thing is certain, tortillas made with plain white flour have always out-sold whole wheat and corn tortillas in the U.S. because they are softer.  However, they are not the best, healthwise, that is.  They don”t fill you up as fast or stick with you, so you are likely to eat more.  Whether you make them yourself or buy them at your local grocer, why not try corn or whole wheat tortillas. Both are nutritious alternatives.

Corn tortillas or whole wheat? Either choice is better than white flour.

Whole wheat tortillas really are healthier for you.  They are lower in the Glycemic Index (GI) which is the measurement for how fast food raises your blood glucose levels. The higher the GI, the faster your blood sugar level rises.  Since  whole wheat tortillas are  a complex carbohydrate, they break down more slowly into glucose so they provide a longer, more sustained source of energy.  You should have fewer spikes in blood sugar, have more energy longer and not need to eat as often.  They are also lower in calories provide a good source of fiber and are low in cholesterol.  They even make “sprouted” organically grown tortillas found in the freezer.

Corn tortillas are better for you than white flour tortillas, but try and search out tortillas made with whole corn kernel, or even certified organic sprouted whole kernel corn tortillas. Sprouting is important because the sprouting process decreases calorie and carbs and increases protein.

Tortillas are so versatile you can eat them for breakfast, lunch, dinner or just for snacking.  For breakfast, try eggs, or peanut butter and jelly, or maybe peanut butter and bananas.  For lunch or dinner you can add some grilled meat and veggies. Use them for tacos or quesadillas.  As a snack or appetizer, just break them into pieces and serve them with guacamole or salsa.  The point is tortillas can be enjoyed in a variety of ways.

Here are some final facts to consider.

These nutritional breakdowns are for an industry-wide “medium” tortilla which is approximately 6 inches in diameter….

Flour Tortillas – 18% Fat, 72% Carbs, 10% Protein

101 calories, 2.0g fat, 2.66 g protein, 129mg sodium, 65mg potassium, 18.24g  carbs. of which 1.8g is fiber or 7% .

Corn Calories – 11% Fat, 79% Carbs, 10% Protein

52 calories, .68g fat, 1.37g protein, 11mg sodium, 4mg  potassium, 0 cholesterol, 10.71g carbs. of which is 1.5g or 6% is fiber.

Whole Wheat Tortillas – 4% Fat, 72% Carbs, 14% Protein

71 calories, .035 fat; 2.9g protein,131mg salt, 65mg potassium 0f cholesterol

15.07g carbs of which 1.9 or 8% is fiber.

Which is better? Whatever tastes better to you! Each has its own benefits. Be sure to toast them on the grill or even quickly on a burner (pan if you like) to bring out the full flavor.