For sure, if you are a big fan of Mexican cuisine, Tortillas have crossed your plates, and you must have wholeheartedly gobbled them up. But how different it is for you, eating tortillas if you are diagnosed with diabetes.
You might ask, is it any different if I eat tortillas while I am battling diabetes? Can diabetics eat corn tortillas? Or wheat tortillas? Will eating tortillas affect my blood sugar levels?
For the uninitiated, Tortilla is a popular food item native to the Americas. It is somewhat similar to a thin flatbread. And is generally made from corn or wheat flour.
Can people with diabetes eat corn tortillas?
The answer to this question is debatable. Some people opine that corn tortillas are better than wheat tortillas keeping in mind the diet of a person with diabetes, while others beg to differ.
If you ask me, I side with the people saying that corn tortillas are better than the wheat ones for diabetes people.
For one, corn is a rich fiber source of vitamins, namely Vitamins A, B, C, and minerals such as iron, potassium, magnesium, and zinc. Also, corn tortillas have fewer carbs, sodium, fats, and calories than wheat flour tortillas.
All said and done, it can be more beneficial to have even corn tortillas in moderation if you have diabetes. Ideally, 1-2 corn tortillas in a single meal can do the trick.
Benefits of Corn Tortillas
Corn tortillas are made from whole grains. And should be preferred over wheat flour tortillas by people with diabetes. The following benefits of corn tortillas cannot be overlooked while including corn tortillas in your diet plan if you suffer from either of the three types of diabetes-
Good source of fiber- Corn tortillas contain a fair amount of fiber that helps digestion and maintain your heart health.
Good source of minerals- Corn tortillas are also a great source of minerals like magnesium. Magnesium is crucial in the functioning of the heart, brain, and muscles. It also contains iron, potassium, and zinc, which are beneficial for bodily functions.
Low-glycemic food- The glycemic index of corn is 52, indicating that corn tortillas release glucose in the bloodstream slower than wheat tortillas.
Low carbs and high proteins- The content level of carbohydrates is less, and proteins are high in corn tortillas.
Gluten-free- Corn tortillas are gluten-free, which makes it easier to digest them.
According to a recent study, tortillas made from blue corn are healthier than those made from white corn. The tortillas made out of blue corn contain less starch and a lower glycemic index than white corn tortillas. Also, blue corn tortillas have 20% more protein than white corn tortillas.
Some FAQs about corn tortillas for diabetics
Some of the most common questions that may have crossed your mind while reading this article are listed below:
Are tortillas better than bread for diabetics?
The answer is a definite- Yes. Tortillas, especially corn tortillas, are much better for people with diabetes than bread. Although both bread and tortillas contain similar nutrients, the calorie content of both differs.
A slice of bread contains up to 100 calories, whereas a small corn tortilla has 60-65 calories. A wheat flour tortilla contains up to 90 calories.
Therefore, if you have diabetes and also need to watch your weight, tortillas can definitely prove a blessing in maintaining your calorie intake.
Can I eat corn tortillas with gestational diabetes?
Some women get diabetic at the start of their pregnancy. This medical condition of high glucose levels during pregnancy is termed gestational diabetes or GD. Doctors recommend a well-balanced diet in managing gestational diabetes.
Yes, it is advisable to eat corn tortillas over wheat flour tortillas when having gestational diabetes because the corn tortillas have fewer carbohydrates and more proteins. They are gluten-free and are a rich source of fiber, which aids in better digestion of food.
Are corn tortillas better than flour for diabetics?
As I have stressed time and again in this article, corn tortillas are much better than wheat flour tortillas for people with diabetes because corn tortillas are made from whole grains and contain high fiber, vitamins, and minerals. Corn tortillas have fat and carbs content, making them an ideal tortilla for diabetes people.
A person with diabetes should always go for corn tortillas rather than wheat flour tortillas.
Corn tortillas are low carb tortillas for diabetics.
Can diabetics eat whole wheat tortillas?
Yes, a person with diabetes should prefer whole wheat tortillas or corn tortillas over flour tortillas.
Whole wheat tortillas and corn tortillas have a low glycemic index. Food items having a lower glycemic index have a slower and reduced impact on blood sugar levels.
Can diabetics eat corn tortilla chips?
The glycemic index of corn tortilla chips is below 55. The glycemic index below 55 indicates that a food item is suitable for consumption by people with diabetes.
Corn tortilla chips are the ideal tortilla chips for diabetics.
Are corn tortillas low glycemic?
The Glycemic index is a system where food items containing carbohydrates are ranked on the ability to increase your blood sugar.
Food items with a 55 or less glycemic index are low glycemic, between 56 and 69 are moderate glycemic, and 70 and above are high glycemic.
Since corn tortillas have a glycemic index of less than 55, they are considered low glycemic.
What is the glycemic index of corn tortillas?
The glycemic index of corn tortillas is 46 ± 4
Summary
To summarize it all, yes, you can still eat your favorite tortillas even if you have diabetes. Just like with other food items, moderation is the key to successfully having tortillas.
A person having diabetes should include 1-2 tortillas in their meal at the most.
Also, while choosing tortillas, they should opt for corn tortillas rather than wheat flour tortillas. Having corn tortillas or whole wheat tortillas is much healthier for a person with diabetes than flour tortillas.
Corn tortillas are a rich source of fiber, vitamins, and minerals. They have low carbs and high proteins, making them preferable low glycemic food items for people with diabetes.
Hope we have answered your query can diabetics eat corn tortillas properly and with detailed information.