Tortillas are an integral part of Mexican cuisine and have quite the fan following across the world, thanks to its versatility. Burritos, chips, enchiladas, and tacos all use tortillas as their base ingredient. Many of us prepare tortillas at home or if that’s not feasible, we just grab it from the department store. However, what a majority of us don’t know is that everything about tortillas isn’t so hale and hearty.
Nutritional Value Of Whole-Grain Tortilla
- Calories- 120
- Total Fat- 3g
- Saturated Fat- 1.5g
- Trans Fat- 0g
- Cholesterol- 0mg
- Sodium- 220mg
- Total Carbohydrate- 21g
- Dietary Fiber- 2g
- Sugars- 1g
- Protein- 3g
Ingredients In Pre-Packed Flour Tortillas2
- Enriched Bleached Wheat FlourWater
- Vegetable Shortening (Interesterified Soybean Oil, Fully Hydrogenated Soybean Oil)
- Sugar, salt, baking powder, sodium bicarbonate, corn starch, sodium aluminum sulfate, calcium sulfate and monocalcium phosphate, vital wheat gluten, monoglycerides, potassium sorbate, calcium propionate and/or sodium propionate
- Preservative like fumaric acid
- Dough Conditioner like sodium metabisulfite, corn starch, microcrystalline cellulose, dicalcium phosphate
- Allergens like wheat, soy beans
Nutritional Value Of Corn Tortilla
- Calories- 80
- Total Fat- 3 g
- Saturated Fat- 1 g
- Cholesterol- 5 mg
- Sodium- 50 mg
- Total Carbohydrate- 14 g
- Dietary Fiber- 1 g
- Total Sugars- 2 g
5 Tips To Make Your Tortillas Healthier
Tortillas can be customized not only to suit your taste preferences but also to your health demands. Food researchers across the world have studied extensively how to make dietary options healthier for human consumption. Here are 5 tips to make tortillas both healthier and yummier.
1. Choose Whole-Grain Tortillas
Whole grain tortillas have higher dietary fiber and nutrients when compared to the ones made of all purpose flour. Even if you choose corn tortillas it’s best to buy tortillas that made from organic corn for your health’ sake as most corn is genetically modified. Whole wheat tortillas are a strict no-no for people who are allergic to gluten but otherwise it’s a filling and nourishing alternative.
2. Add Fillings That Ramp Up The Nutritional Value
Creamy guacamole with avocado and a zesty salsa with some fresh veggies is one of the most popular fillings you can add for tortilla-based recipes. Adding a variety of vegetables not only gives you an explosion of flavors when you bite into a burrito or taco but also gives you a lot of essential minerals and vitamins.
You can add chicken or eggs or your favorite meat as long as it’s lean protein. The other toppings that people go berserk with are pickled veggies, cheese, and sauces. Use them with discretion as flour tortillas are already high in sodium and too much of it isn’t good for your vital organs.
3. Be Careful Of The Fats Used
Trans fats are a huge part of readymade tacos. Choose high-quality tacos that are made using oils rich in unsaturated fats like olive oil. Monounsaturated fats help in lowering LDL (bad) cholesterol levels while increasing HDL levels (good) cholesterol. The right fats can also provide you with antioxidants that fight free radical damage and oxidative stresses in the body.
4. Avoid Tortillas That Are Fried
Whenever you want to grab a mouth-watering tortilla, double check to ensure how it’s made. Fried tortillas are higher in calories and are definitely less healthy than a baked or dry-roasted variety. If you choose a fried tortilla with high-fat and sodium toppings, you end up satisfying your cravings at the risk of your health.
5. Become A Master Tortilla-Maker Yourself
Learning how to make your tortillas puts you in a lot of control of what you are going to add as ingredients. Many mavericks of home cooking have devised healthier tortilla recipes that contain grated carrots, zucchinis with flours derived from arrowroot, coconut, and gram flour. The recipe is pretty simple and requires you to have a flat pan or an oven for preparing the tortillas. Rather than subjecting yourself to unknown ingredients in pre-packaged tortillas, it’s best to go for fresh and tasty homemade ones any day.
Ultimately, whole grain tortillas are healthier for you. However, choosing the right method of preparation, fillings, and toppings and can make your favorite flatbread even more nutritious.
|↑1||110394– Tortillas, Whole Grain or Whole Grain-Rich. USDA Food Products Information Sheet|
|↑2||Flour Tortilla. Nutrition|
|↑3||Corn Tortillas. What’s Cooking?|