Youre Trying To Maintain Ketosis
You tested your ketones this morning and youre officially in ketosis. Thats awesome, but once you get there, there are no guarantees you will stay. You have to continue reducing carbs so your body will burn fat for energy instead of the glucose from carbs.
You may stick to around 20 grams of carbs per day or gradually increase your load to 30 grams, in which case one corn tortilla is still about half of the carbs you can eat.
If you want to use a good portion of your carb allotment on one meal, thats up to you, but evidence has shown that eating too many carbs in the morning compared to later in the day may impede fat burning and lead to cravings.
Best Dips To Accompany Low Carb Tortilla Chips
Tomato salsa is low in carbs, fat and calories, but also rich in vitamins and minerals. Guacamole provides many nutrients and a good amount of healthy unsaturated fat. Therefore, salsa and guacamole or sliced avocado make great low carb options to enjoy with tortilla chips.
Chili is another great choice for dipping your tortilla chips, as long as you go easy on the corn and beans in your chili. A dollop of sour cream is another great dip, as it is low in carbs as well.
Cheese, cream cheese, and queso also make great low carb toppings, and they provide a good source of protein and satiating fat to keep you feeling full for longer.
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Are Tortillas Keto Friendly
Tortillas are low carb foods as they contain very few carbs as compared with other breads like bagels or breads which have carbs as well as fats present together within one food item. The carbohydrates are present mainly from fiber content while fats are found mostly from oils present within them. These ingredients give tortillas their softness, lightness, and texture.
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You Can Commit To Eating Just One Tortilla
At 14 grams of carbs, one corn tortilla on its own is not the end of the world unless youre severely cutting carbs. For those sticking to a limit of 40 or 50 grams of carbs per day, 14 grams is allowable. By adding taco meat and cheese, youre not stacking too many carbs onto your tortilla, but the same cannot be said of an enchilada.
You must have willpower though. Once you have your one corn tortilla, thats it, no seconds. Make sure you make a filling side so you dont leave the lunch or dinner table feeling unsatisfied.
Whats In A Corn Tortilla
- 0.344 milligrams of iron
- 12.6 milligrams of sodium
One hundred percent corn tortillas are an excellent choice for anyone with Celiac disease or gluten intolerance. Just remember to check the nutrition facts label to ensure theres no added wheat flour.
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What Is A Flour Tortilla
Flour tortillas are often made from all-purpose white flour. Thats wheat, but its not a whole-grain food.
The tortillas are often made by combining flour, warm water, vegetable oil , salt, and sometimes a bit of baking powder.
It involves kneading the ingredients into a smooth dough, portioning the dough into individual testales , and rolling out the disks into individual tortillas. The tortillas are quickly cooked in a hot, cast iron pan or comal until golden brown in spots, which takes just one minute per side.
Other flours can be swapped in place of white flour. Whole wheat pastry flour works well as a replacement, providing whole grain goodness, including fiber.
Flour tortillas are typically used for making burritos, quesadillas, fajitas, flautas, and Tex Mex-style soft tacos.
Want to make your own flour tortillas? Try this homemade tortilla recipe. Using oil rather than shortening or lard makes them heart friendlier.
Roll Out The Dough Using The Rollin Pin Method
Remove the dough and split it equally into 5 pieces.Roll each piece into a ball.Place two small sheets of parchment paper down. Place the ball of dough between the sheets of parchment paper and roll the dough out in a very thin 6-inch round circle using a rolling pin. You can use a bowl to create a perfect circle shape if needed. Place the bowl over the rolled out dough and cut off the edges outside of the bowl.
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When Tortillas Fit Into A Low
With both flour and corn tortillas sitting around 12-15 grams of net carbs per ounce, it would be hard to have more than one small tortilla and not go over your daily carb limit. When you think about it, one ounce is quite small and wouldnt fill you up.
But if you want to have tortillas while following a low-carb, keto, or low-calorie diet, this amount would be the way to go.
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Pros And Cons Of Flour Tortillas
One thing stands out in the nutrition lists above: White flour tortillas have almost twice the calories and fat as corn tortillas. Those extra calories and fat, combined with a lack of fiber, mean that they should be eaten in moderation, or they might increase the risk of health conditions like diabetes, heart disease, or some cancers.
On the plus side, flour tortillas have more iron and calcium than corn tortillas. Theyâre also fluffier and hold up better under lots of toppings. But that durable texture and softness come from gluten.
If you donât tolerate gluten well or if you have celiac disease, you may want to stick to corn tortillas or choose one of the gluten-free flour tortillas.
If you donât like the taste of corn tortillas, whole-wheat tortillas are a healthier choice than plain flour ones. Read the label to make sure whole wheat is the first ingredient. If a package of vegetable tortillas catches your eye, again check the label carefully. Some of these, like cauliflower tortillas, are generally healthy. But others like spinach tortillas are often made with refined flour and arenât as healthy as you might think.
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What Are Some Tips For Eating Corn Tortillas Safely
If you have diabetes or prediabetes, its important to monitor your carb intake. When eating corn tortillas, be sure to count the carbs and factor them into your daily total. Its also a good idea to pair tortillas with other low-carb foods, such as grilled chicken or fish, vegetables, and salad. By following these tips, you can enjoy corn tortillas as part of a healthy diet.
Do All Potato Chips Have The Same Amount Of Calories
Most traditional snack chips provide between 150 and 200 calories per serving. A single serving of regular potato chips provides 160 calories, 10 grams of fat, 15 grams of carbohydrate, and 2 grams of protein. How many calories is in a single potato chip? There are 10 calories in 1 chip of regular Potato Chips.
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How Many Carbs In A Tortilla Wrap
Tortilla wraps are a simple and quick way to make healthy meals. This wrap has just over thirty grams of carbs, which means its perfect for those looking not only antioxidants but also fiber! It contains five percent protein as wellmaking these burritos enjoyable even if youre feeling tired after another long day at work or school
Corn Vs Flour Tortilla: Whats The Difference
Experts are telling you to eat more non-starchy veggies, like tomatoes focus on healthy fats, like in avocados and try to use beans in place of meat.
Sounds like taco time. Or maybe its fajita, burrito, quesadilla, or enchilada night. Whichever the choice, they all begin with the tortilla.
A tortilla is basically a thin, soft flatbread traditionally based on corn or wheat. They originated in Mexico, and have been a staple for hundreds of years.
Tortillas come in a variety of sizes, which youll ideally pick based on your culinary need. In other words, a footlong tortilla is way too big to make a tidy, hand-held street taco.
And while certain recipes work best with corn tortillas, some are better matches for flour tortillas, and still others are interchangeable.
Culinary preference aside, is one type of tortilla healthier than the other? Lets find out.
thehealthy.com, Getty Images
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Whats The Carb Content Of A Tortilla
The best known of the tortilla makers is Miguel Garcia. His company, also named Miguel Garcia, makes tortillas with 0 carbs. This includes the organic tortilla, the 100% corn tortilla, and the small and large corn tortilla. The 0-carb tortilla is made with organic corn and are free of pesticides, preservatives and genetically modified organisms . This type of tortilla also has no trans fat. They also make flour tortillas that are free of trans fat and have a limited amount of carbs. Corn tortillas are made from whole corn and have 3 to 6 grams of carbs. This is still considered a low carb tortilla. The 100% white flour tortilla has 11 grams of carbs. The small and large corn tortillas have around 10 carbs. For a tortilla with no carbs, look for a tortilla made from organic corn, no pesticides, and no preservatives.
Create Tortillas Using The Tortilla Press Method
Cut off one large sheet of parchment paper. The paper should be long enough to fold in half and cover the tortilla press shape.Open the tortilla press and place the parchment paper on top of the press.Place the ball of dough on the parchment paper in the very center of the press. Press the ball down slightly so you know it will stay in the center when you press it down.Shut the top lid on the tortilla press and use the handle to press it completely down all the way. See photos and video below.Open the tortilla press and uncover the top layer of parchment paper.You will see a perfect tortilla circle every time!
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Corn Vs Flour Tortillas: Which Is Healthier
How to choose the right wrapper for your burrito.
A Mexican feast doesnt have to be a fat bomb. Nix the mounds of cheese, dollops of sour cream, and piles of white rice, and youre left with a colorful array of nutrient-packed foods: tomatoes, avocados, black beans, red onions, peppers, and lean meats like chicken breast and shredded beef.
But what about the tortilla you use to wrap it all together? When it comes to corn tortillas vs. flour tortillas, there are lots of factors to consider: which one has fewer calories? Does one have more carbs than the other? What vitamins and minerals do they provide? We analyzed all this and more to pick a winner in this health food face-off.
The Kind Of Carbs In Tortillas
The tortilla is one of the most common foods you will encounter when eating in Mexico. It is an inexpensive, fast, healthy and delicious food that is eaten with chili and other vegetables. Each tortilla is made from 100% masa, which is a combination of corn and water. Most tortillas are made with 100% masa, but you will often find tortillas with a variety of ingredients. The ingredients and what they do in the tortilla varies.
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Choosing The Right Flour
Ive already told you how to choose the right flour for your keto diet. But there are a few details you need to know when cooking tortillas.
The simplest recipe consists of a mixture of almond and coconut flour, a pinch of psyllium or xanthan gum, and baking powder. However, not everyone may like coconut flour because it tastes a bit sweet. If so, you can replace it with sesame flour, sunflower seed, or any other keto-friendly option.
Xanthan gum and psyllium powder are interchangeable and have similar properties, so use what you have or like. They act as an adhesive, replacing gluten in baked goods, so they are essential for delicious tortillas.
Keto Tortilla Dough Substitutions:
Can I swap the almond flour for coconut flour?
I get asked often about substitutions when it comes to working with a lot of keto or gluten free baked goods . I have never tried a complete substitution for the almond flour with coconut flour, so I cannot say if it will work or not.
But in my recipe development and cooking experience, I find that coconut flour and almond flour are not typically great for swapping. This is because coconut flour is much more absorbent than almond flour and would definitely change the ratios of the liquids that are added to the dough. If you have a successful swap, I would love to share with my readers so drop a comment below and let me know!
Do I need the Xanthan Gum and Psyllium Husk Powder?
First of all, I know these ingredients can start to get costly and add up. What I love about both xanthan gum and psyllium husk powder, is that a little goes a very long way! So for all the baking I do, I find it worth the investment.
Can you leaves these ingredients out?
Frankly, you cannot. You might be able to get away with omitting the psyllium husk, but you risk the tortillas breaking a lot easier. Ive tested this recipe many ways, many times, and this is the best option!
How to Add Corn Flavor?
- 1.63 milligrams of iron
- 331 milligrams of sodium
Flour tortillas are often larger and thicker than corn tortillas, making a good base for burritos and other similar foods.
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Eat Tortillas Ditch The Carbs
Get our top 5 low-carb tortilla recipes
Mexican dishes like quesadillas, tacos, enchiladas, fajitas, and burritos are usually quite high in carbs, and thats mainly due to one ingredient: tortillas.
Corn tortilla carbs can quickly pile up, surpass your daily carb values, and kick you out of ketosis. But there might be a way to include these Mexican staples in your keto meal plan.
What To Do If Youre Trying To Cut Back On Your Carb Intake
If youre trying to cut back on your carb intake, there are a few things you can do:
-Choose whole wheat or grain tortillas instead of corn tortillas.
-Look for low-carb tortillas made with almond flour or coconut flour.
-Make your own tortillas at home using low-carb ingredients.
-Fill your tortilla with protein and vegetables instead of high-carb fillings like rice and beans.
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Low Carb Alternatives To Tortilla Chips
You can make your own healthy, low carb substitutes for tortilla chips at home. Bake your own kale chips, radish chips, cucumber chips, or even cheese chips!
There are many great recipes online for you to try, but generally, most recipes involve thinly slicing a low carb veggie of choice into chips. Then simply toss the chips in olive oil, sprinkle with sea salt and your favorite seasoning mix, and then bake them on parchement lined baking sheet until crisp.
Experiment with your favorite low carb veggies and seasoning combinations and you might just be delighted with what you can create on your own!
Corn Vs Flour Tortilla: Which Is Healthier
Though theres an enticing array of tortillas available on the market today, the most popular picks are still traditional corn or flour tortillas.
They both offer a bevy of nutrients, but there is a best overall pick.
If were strictly talking about health and nutrition, corn tortillas are a few steps ahead of flour because theyre higher in fiber, calcium and magnesium and lower in total carbohydrates and calories, says Wilson.
Plus, corn tortillas are higher in antioxidant power, considered slightly less processed and gluten free. Theyre the way to go if these are important attributes for you.
Although, because are smaller, the ultimate risk is eating several in one sitting, says Wilson. So, as always, be mindful of your portions.
In any case, dont stress out over tortilla selection.
When choosing between corn vs. flour tortillas, know that you cant go wrong by stuffing your tortilla of choice with boatloads of veggies, beans and a luxurious dollop of guacamole.
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What If Corn Tortillas Arent For Me
If corn tortillas arent to your taste, that doesnt mean youre limited to flour tortillas. With a little bit of creativity and research, youll discover many types of tortillas you can try.
Cauliflower tortillas are one option:
Theres also almond flour or coconut flour tortillas. You can buy them at select stores or prepare at home by following a recipeyoull find many online with a quick web search.
You also substitute wrap options for tortillas when youre making a dish. Place your fillings in a lettuce or egg white wrap and roll it up to make a meal.
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