Experts are telling you to eat more non-starchy veggies, like tomatoes; focus on healthy fats, like in avocados; and try (at least occasionally) to use beans in place of meat. Sounds like taco time. Or maybe it’s 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 you’ll 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.
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Culinary preference aside, is one type of tortilla healthier than the other? Let’s find out.
(Related: How to Choose a Healthy Bread)
What is a corn tortilla?
“Corn tortillas are a whole-grain food,” says Christy Wilson, RDN, a nutrition counselor at the University of Arizona’s Campus Health Service in Tucson. “They’re traditionally made from ground field corn (maize) that’s then made into masa harina.” It’s not like using corn straight from the cob.
“Raw, ground corn is treated with limewater (calcium hydroxide, or cal), which softens the corn and gives the masa harina—and ultimately the tortillas—a distinct, savory flavour,” says Wilson. Getting technical, this corn processing technique is called nixtamalization, and it also boosts nutritional value and reduces cancer-causing substances called aflatoxins.
The tortillas are typically made by combining masa harina (finely ground cornmeal) with warm water and sometimes salt, forming the mixture into dough, and then portioning into individual balls. The masa dough balls are then pressed into tortillas, ideally using a tortilla press. The final step is cooking the tortilla in a hot, cast iron pan or comal (griddle) until golden brown and puffy, no more than a couple of minutes per side. While often yellow, the tortillas may also be naturally white, blue, or purple, based on the cornmeal chosen. Yes, blue and purple corn exist in nature—no artificial colours are involved. Corn tortillas are typically used for making street tacos, traditional tacos, enchiladas, taquitos, and chilaquiles. They can also be fried for making taco shells or tortilla chips.
Sound like fun? Follow this tutorial to make your own corn tortillas? Try Maseca Instant Yellow Corn Masa Flour as the main ingredient.
(Related: How to Make Chickpea Flour and Use It in Everyday Cooking)
What is a flour tortilla?
Flour tortillas are often made from all-purpose white flour. That’s wheat, but it’s not a whole-grain food. The tortillas are often made by combining flour, warm water, vegetable oil (or shortening or lard), salt, and sometimes a bit of baking powder. It involves kneading the ingredients into a smooth dough, portioning the dough into individual testales (small disks), and rolling out the disks into individual tortillas. The tortillas are quickly cooked in a hot, cast iron pan or comal (griddle) until golden brown in spots, which takes just one minute (or less) 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 fibre.
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.
(Related: How to Eat a Whole Food, Plant-Based Diet)
Corn vs. flour tortilla: Nutrition facts
Both types of tortillas offer a variety of nutrients. Based on an equal weight, here’s how their nutrition stacks up. Putting this info into practice, remember that you usually won’t be eating equivalent amounts.
Popular sizes for corn tortillas are five to six inches for tacos (about 1 ounce); flour tortillas are seven to eight inches for soft tacos (about 1.5 to 2 ounces), 10 inches for quesadillas (about 2.5 ounces), or 12 inches for burritos (about 3 to 4 ounces).
Factor size into your selection; the larger the tortilla, the greater the calories. Luckily, you’ll get more nutrients along with those calories, of course.
Corn tortilla
A 1-ounce (28.35 gram) corn tortilla has the following nutrients and daily values (DV):
North America is home to snack packs and snack-sized candy bars and resealable plastic bags sized for snacking. We love to snack. While it’s nothing new, between-meal nibbling is on the rise. From 2015 to 2020, Americans went from having 505 snacking occasions per person each year to 530, based on a recent report on U.S. eating patterns conducted by The NDP Group, a market research company. Certainly, the pandemic boosted snacking throughout 2020.
And based on a survey conducted by Pollock Communications and Today’s Dietitian, 78 percent of registered dietitian nutritionist respondents said people are moving away from a three-meals-a-day approach to one that features more regular snacking. This isn’t necessarily a bad thing. It’s true that snacks may include chips and other junk foods. But plenty of plant-based foods make for A-plus snacks, and they may be contributing to the rise in snacking.
A recent MarketWatch report states that the market for plant-based snacks is anticipated to reach $26.67 billion by 2026. That’s a 4.5 percent increase from 2020. Learn how to choose healthy plant-based snacks that deliver the most nutrition without compromising flavour.
(Related: Healthy Store-Bought Snacks to Keep On-Hand When Working From Home)
What is healthy snacking?
There’s no right or wrong way to snack on plants. But some approaches are better than others. Munching on a big bag of potato chips is technically plant-based snacking, but everyone agrees it’s not a healthy choice. Enjoying one small handful of potato chips along with plant-based yogurt dip and some fresh veggies is a better approach.
Pay attention to the three P’s
When it comes to healthy snacking, consider the three P’s: plan, portion, and peace. Ideally, plan snacks in advance so you don’t mindlessly grab whatever is in sight during a snack attack. (Let’s be honest, that’s likely to be something sweet, salty, fatty, or all of the above.) Portion snacks out so you’ll know the amount you’re eating, and enjoy snacks while seated peacefully (no devices, if possible), focusing on what you’re eating. Follow all three tips and you’ll lessen your chances of snacking on nutrient-poor foods—and the unintended weight gain that comes from them.
Know why you’re snacking
When planning snacks ahead of time, consider what role they’ll serve. Snacks can keep your metabolism revved up, help with managing weight, fuel performance, and fill in nutrient gaps. For instance, if you know your typical meals lack certain nutrients, you can plan to eat snacks that include them.
Follow the snacking golden rule
And to keep your metabolism humming along, follow the snacking golden rule: don’t go more than five hours during the day without eating something. If lunch is at noon and dinner isn’t until 8 p.m., plan a snack for 4 or 5 p.m.
(Related: 6 Things Parents Say that May Trigger Disordered Eating in Kids)
What’s in a healthful plant-based snack?
Snacks can include foods we typically think of as “snack food.” But don’t limit yourself to these items alone. Dinner leftovers or snack-sized versions of breakfast are also good snack options. Your between-meal nibbles might be fancy, or they could be super basic. They may be a single food or combo of foods.
While there isn’t an exact calorie guideline applicable to everyone, 150 to 200 calories is a healthy range for a snack. Keep in mind that calorie needs vary from day to day based on activity level. Got high energy needs? Your body may thrive on a 250-calorie nosh. Regardless, calorie counting isn’t necessary. Aim for a snack-sized portion and let your brain and stomach guide you. (Just be careful to stop when you’re full; it can be easy to go overboard, especially if you didn’t pre-portion your snack or are eating it while doing something else.)
Aim for nutrient-rich and satisfying snacks, which will carry your appetite from one meal to the next. The duo of fibre and protein is notably filling, and that can ultimately help weight-management efforts.
Hungry? Fix yourself one of these well-balanced and totally delicious plant-based snack options.
(Related: 9 Healthy Crunchy Snacks)
Fruit, nut, and cheese plate
It doesn’t get much easier than grabbing a crisp apple. A medium apple with skin provides about 95 calories, plus significant fibre, potassium, vitamin B6, and polyphenols. According to 2016 report published in EXCLI Journal, eating apples may be associated with a long list of benefits, including protection against cancer, cardiovascular diseases, diabetes, and obesity. (And there is that age-old “apple a day” adage—find out if it’s true.)
Pick whichever apple variety you like. Scrub it well to help remove any pesticide residues. Slice the apple, then pair it with a protein-containing food for balance. Have a little cube of firm (aged) tree-nut cheese with each apple slice, or spread soft tree-nut cheese onto apple wedges.
A typical one-ounce serving of soft cashew cheese provides 100 calories and four grams of protein, and a firm almond cheese provides 70 calories and six grams of plant protein. It’s an enjoyable combination, especially when you serve it attractively as a cheese plate or board. Want a high-performance upgrade? Pair with pistachios too.
(Related: 13 Surprising Health Benefits of Apples)
Avocado on sprouted-grain toast with lemon and hemp seeds
Avocado aficionados often enjoy avocado toast for breakfast. It’s also an ideal snack-time choice. The fruit provides filling fibre and a wealth of nutrients, including potassium, lutein, and zeaxanthin. It has a luxurious mouthfeel, thanks to healthy fats, and will keep you full and satisfied. Snacking on avocado may aid your weight-loss efforts. A 2019 study published in Nutrients found that people who regularly ate avocados gained less weight than those who didn’t eat avocados.
Cut your avocado, smash the flesh, and spread over sprouted grain toast, then top with lemon juice and shelled hemp seeds. Compared with its non-sprouted grain counterparts, sprouted-grain bread has more prevalent essential amino acids and antioxidants, and its nutrients are more available to your body. That’s according to a separate 2019 comprehensive review in Nutrients. The hemp seeds you’ll sprinkle on top are a notable source of fibre, protein, and healthy fats—a satiety trifecta.
Studies, like those reviewed in a 2020 Nutrients report, support the seed’s role as a functional food due to its anti-inflammatory, antioxidant, antihypertensive, neuroprotective properties, among others. Want a high-performance upgrade? Sprinkle with shelled edamame too.
(Related: What Happens When You Eat Avocado Every Day)
Strawberry parfait
Looking for a palate-pleasing and eye-appealing option? Try healthy, homemade parfait. In a jar, layer organic strawberries with unsweetened vanilla almond milk Greek-style yogurt. Your snack is ready instantly, though you can store it in the fridge. Strawberries offer a naturally sweet way to get vitamin C, potassium, folate, fibre, and various phytonutrients. One of the fruit’s standout phytonutrients is ellagic acid, which has antioxidant and anti-inflammatory properties and may help reduce the risk of diabetes, protect the heart and nerve cells, and offer prebiotic benefits.
Organic berries are tops because of the sustainable agricultural method in which the berries are produced. When combined with unsweetened plant-based yogurt, you’ve practically got dessert … with no added sugars. In one handy 5.3-ounce container of unsweetened vanilla almond milk Greek-style yogurt, you’ll find 160 calories, a whopping 11 grams of plant protein, and 4 grams of fibre. Plus, you’ll get live, active cultures, which are so good for your gut. Want a high-performance upgrade? Layer with granola.
(Related: 10 Surprising Ways Strawberries Can Benefit Your Health)
Salsa and “cream cheese” whole grain tortilla roll-up
Yep, salsa counts as produce. When tomatoes are heat-processed to make salsa, they offer some special benefits. Cooking tomatoes enhances their lycopene content, a healthy carotenoid that’s associated with protective roles for certain cancers, cardiovascular diseases, and other chronic diseases, according to a 2021 review published in Antioxidants.
Mix your tomato-based salsa with plant-based “cream cheese” and roll it up in a whole grain tortilla. Lycopene is better absorbed when coupled with fat—that’s where “cream cheese” comes in. Look for a plain cream cheese alternative made with almond milk. Expect a two-tablespoon serving to provide 70 calories, six grams of total fat (with zero grams of saturated fat!), and two grams of plant protein.
The zesty, creamy filling is all wrapped up in a whole grain tortilla. Choose a sprouted grain one, if you can. Either way, this provides more protein and good carbs (including fibre) for sustained energy. For a high-performance upgrade, add in mashed black beans or black bean dip.
(Also Try: A Spicy Berry Fruit Salsa We Love to Make for a Backyard Party)
Banana shake with plant-based milk and yogurt
Got some past-their-prime bananas? They’re perfect for smoothies. The fruit is known for being rich in potassium. It also contains a wealth of bioactive compounds, including carotenoids and phenolic compounds, and offers a bevy of potential benefits, providing anti-inflammatory, anti-allergenic, and antiviral properties.
Peel, slice, and freeze ripe bananas so you can whirl up this shake anytime. You’ll blend a heaping handful of those frozen banana slices with a couple of generous splashes of plant-based milk. Unsweetened vanilla almond milk is a good option. To that, add a few big spoonfuls of plant-based yogurt. You can use Greek-style yogurt—just like in the strawberry parfait recipe above—for a punch of protein. Altogether, you’ve got a nourishing, refreshing, ultra-creamy beverage. It’s an excellent post-workout snack too. Want a high-performance upgrade? Blend in a dollop of nut or seed butter.
(Also Try: A Banana Pear Smoothie)
Pistachio salad
A salad isn’t just a lunchtime entrée or dinnertime side. It’s also a delightful snack. Start with any green you like—or go for a variety. Toss with lemon juice and extra-virgin olive oil—or another healthy salad dressing or vinaigrette. And absolutely don’t forget the topping: a handful of pistachios. One serving of pistachios provide three grams of fibre and six grams of plant protein, including all nine essential amino acids.
A 2020 randomized, controlled study of 100 overweight or obese adults published in Nutrients, found that participants who ate 1.5 ounces of pistachios per day got more fibre and ate fewer sweets than members of a control group who didn’t eat pistachios. Eating pistachios was also linked to an increase in levels of certain carotenoids (antioxidants) and a decrease in blood pressure. To get a high-performance upgrade, sprinkle your salad with crumbled, soft plant-based cheese.
(Related: Are Pistachios Good for You? Their Nutrition, Calories, and Health Benefits)
Gorp
It’s unclear where the original term “gorp” came from—some say it stands for granola, oats, raisins, and peanuts, though there is a dictionary from the early 1900s that defines gorp as eating greedily. Whatever its origins, this version makes for a simple snack: good ol’ raisins and peanuts.
There’s a good reason hikers, exercise enthusiasts, and other health food fans eat trail mix for energy. Raisins offer concentrated carbs for a quick burst of energy, thanks to about 19 grams of naturally occurring sugar in a one-ounce serving. And peanuts provide staying power. Generally speaking, eating a handful of nuts a day may help replace not-so-healthful foods, thereby playing a potential role in preventing obesity and type 2 diabetes. A 2017 study in Nutrients found a link between eating peanuts and improvement of nutrient intake, post-meal blood glucose, and satiety.
Nuts may be high in fat, but that doesn’t mean they’ll make you gain weight. In fact, a 2015 study in Nutrients found no link between eating peanuts and gaining body fat, even when participants ate as much as 70 grams (nearly 2.5 ounces) a day. Get a high-performance upgrade by adding another dried fruit and nut or seed to your trail mix. (And, yes, it’s perfectly fine to toss in dark chocolate chips occasionally.)
(Also Try: PB and Honey Trail Mix Bites)
Dippers & hummus
Parents say that serving veggies with dip helps kids eat more of them. A 2017 study in Current Nutrition Reports found this holds true when kids have bitter-sensitive palates and they’re served vegetables like broccoli and cauliflower. This trick may work on yourself too. Try dipping mini sweet peppers into hummus for a great afternoon nibble. According to a 2019 study in Antioxidants, peppers offer protection against degenerative diseases, thanks to their carotenoids.
Hummus is made with garbanzo beans (chickpeas). Beans are packed with antioxidants and fibre while offering many other health-protective benefits. When beans are in the form of hummus, these benefits still apply. In fact, a 2020 review published in Nutrients found that eating hummus may boost diet quality and may be linked to better management of appetite, blood sugar, and blood lipid levels.
Blend up a batch of homemade hummus. It’s easy. Easier still: buy a container of it from your local deli. Want a high-performance upgrade? Pair with a whole-grain pita or pita chips.
You’ll find notable amounts of dietary fibre, magnesium, phosphorus, and pantothenic acid in corn tortillas. In fact, you’ll get about half of your recommended daily dose of magnesium from a 1-ounce corn tortilla. Magnesium plays a key role in muscle and nerve function, protein synthesis, and energy production. Plus, the mineral is “good for bone health and a healthy, steady heart rate,” says Wilson.
Thanks to wholesome corn, you’ll find beta carotene, betaine, lutein, and zeaxanthin, among other health-protective antioxidants.
Lutein and zeaxanthin are highly beneficial carotenoids for eye health. They may reduce the risk of age-related macular degeneration, which can lead to blindness.
(Related: Why Vegetarians May Want to Add Nori to Their Diet)
Flour tortilla
A 1-ounce (28.35 gram) flour has the following nutrients and DV:
Calories: 92
Protein: 2.5 g (5 percent DV)
Total fat: 2 g (3 percent DV)
Carbohydrate: 16 g (6 percent DV)
Fibre: 0.9 g (3 percent DV)
Calcium: 11 mg (1 percent DV)
Iron: 0.94 mg (5 percent DV)
Magnesium: 7 mg (17 percent DV)
Phosphorus: 35 mg (3 percent DV)
Sodium: 136 mg (6 percent DV)
Standout nutrients in flour tortillas
Wilson points out that the white flour used in traditional flour tortillas is enriched with nutrients. You’ll find significant amounts of magnesium, selenium, and the B vitamins thiamin and folate in the tortillas. Women who don’t get enough folate are at greater risk of giving birth to babies with neural tube defects.
Since women of childbearing age and non-Hispanic Black women are at risk for an inadequate intake of folate, flour tortillas may be the preferred choice for them to help avoid a deficiency.
(Related: 6 Antinutrients in Beans, Grains, and Veggies and How to Avoid Them)
Match your tortilla to your diet
Corn tortillas may be the ideal pick when following a vegan, gluten-free, or low-calorie eating plan. That’s because authentic flour tortillas are sometimes made with lard (that’s pig fat, so incompatible with a vegan diet) and they’re based on wheat, which contains gluten. They tend to have more calories than corn tortillas (although check the nutrition information on the package). Wilson adds that corn tortillas are low in calories because they’re smaller than a typical flour tortilla too.
Size and texture matters
“The smaller-sized corn tortilla is perfect for tacos and for picking up slow-cooked meats and beans off of my plate,” says Wilson. “They’re also perfect for stuffing, rolling to make enchiladas, or stuffing, rolling, and frying them into a finger food called flautas [also known as taquito].” And if you want to fry up a batch of tortilla chips, Wilson says that “the thick texture of corn tortillas works really well.”
The larger, softer, and more-pliable flour tortillas are great for stuffing and rolling to make burritos. They’re also ideal for sandwich wraps. “Meats, eggs, cheese, rice, guacamole, salsa, beans, vegetables, and cilantro can all be packed in and rolled into a big flour tortilla,” says Wilson.
Got high-energy needs? A flour tortilla is your friend. “You can safely hold a few pounds of food in your hand when it’s wrapped inside of a warm flour tortilla,” she says. “Physically, they’re much larger (up to 24 inches in diameter) and can carry more food.”
(Related: 9 Healthy Sandwich Recipes to Pep Up Lunch in Quarantine)
How to shop for tortillas
Before plopping a package of tortillas into your shopping cart, here are some things to consider.
Buy based on what you’re cooking
“I will buy a particular type [of tortilla] depending on what I’m serving them with,” says Wilson. “If it’s tacos I’m making, corn is it; if I’m making chicken quesadillas as my meal, I’ll go with larger, flour tortillas.”
Don’t be tricked by colour
Sometimes a colour is an indicator of healthfulness. But not always. “Although added vegetables to a favorite food like tortillas may sound ‘healthy,’ check the ingredient list. Oftentimes it’s the last ingredient listed, which indicates there isn’t much of it,” says Wilson.
More often than not, your “veggie” tortillas add little in the way of nutrition and simply offer you a different colour.
Factor in wholesomeness
The cornmeal used in corn tortillas is based on the whole corn kernel. The all-purpose (white) flour often used in flour tortillas doesn’t use the whole wheat kernel—it’s stripped of the germ and bran, which strips away some antioxidant benefits and fibre.
To get whole grain benefits with flour tortillas, look for whole wheat, whole grain, or sprouted whole grain varieties.
Also, since corn can be genetically modified (GMO), and since some added fats in flour tortillas may be derived from genetically modified sources, look for USDA certified organic tortillas or Non-GMO Project verified tortillas if you prefer to avoid GMOs.
(Related: 8 Healthy Plant-Based Snacks You’ll Actually Want to Eat
Corn vs. flour tortilla: Which is healthier?
Though there’s an enticing array of tortillas available on the market today, the most popular picks are still traditional corn or (white) flour tortillas. They both offer a bevy of nutrients, but there is a best overall pick.
“If we’re strictly talking about health and nutrition, corn tortillas are a few steps ahead of flour because they’re higher in fibre, 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. They’re the way to go if these are important attributes for you.
“Although, because [corn tortillas] are smaller, the ultimate risk is eating several in one sitting,” says Wilson. “So, as always, be mindful of your portions.”
In any case, don’t stress out over tortilla selection. Whether your preference is a corn or flour tortilla (or both at once), know that you can’t go wrong by stuffing your tortilla of choice with boatloads of veggies, beans, and a luxurious dollop of guacamole.
Next, this is what you need to know about how your food affects your mental health.
The post Corn vs. Flour Tortilla: Which One Is Healthier? appeared first on Best Health Magazine Canada.
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