Are Corn Tortillas Keto Friendly:
Corn tortillas are not keto-compliant. While corn tortillas are low in carbs and have a lower carb content than flour tortillas, they still have a carb content that could be considered high in comparison to other food items.
Unfortunately, there are no keto-friendly tortillas, but you can still include small amounts of corn tortillas in a low-carb or keto diet. You can eat homemade corn tortillas on occasion without worrying about your carb intake as long as you don’t do it on a regular basis.
Whether you’re in the early stages of your ketogenic diet or are already fully committed to the keto lifestyle, you may be missing your favorite high-carb foods. If you like Mexican food, you might be fantasizing about soft tacos or crispy tortilla chips dipped in chunky avocado guacamole. But, are corn tortilla carbs permitted on the keto diet?
Mexican dishes such as quesadillas, tacos, enchiladas, fajitas, and burritos are typically high in carbs, owing primarily to one ingredient: tortillas.
Corn tortilla carbs can quickly add up, outnumber your daily carbohydrate requirements, and knock you out of ketosis. However, there may be a way to incorporate these Mexican staples into your keto meal plan.
Are Corn Tortillas Keto Friendly
While a one-ounce serving of tortillas will not necessarily knock you out of ketosis, most tortillas available today come in much larger portions.
Making your own corn or flour tortillas is your best bet if you want to eat authentic corn or flour tortillas. Even if the tortillas are homemade, one tortilla (or about 50 grams) may contain up to 30 grams of total carbohydrates per serving. While on the keto diet, this amount of carbs consumes more than half of your daily allowance, putting you at risk of being kicked out of ketosis.
When it comes to corn tortilla carbs, it’s best to avoid them and instead choose a healthier option.
Be aware that whether you recognize them or not, there will most likely be some hidden carbs in your diet throughout the day.
If you’re following a TKD or CKD, the best way to include tortillas in your meal plan is to make your own low-carb tortilla version at home. This will allow for a period of high-carb consumption while still adhering to the ketogenic diet guidelines.
Tortillas are too high in carbs for your daily values when it comes to this staple Mexican food.
What Exactly Are Tortillas?
Wheat tortillas (including whole-grain or whole-wheat) and corn tortillas are the two types of tortillas found in restaurants and grocery stores across the country today.
While corn tortillas were once the most popular, wheat tortillas exploded in popularity after it was discovered that wheat flour could provide a solid tortilla base.
Both are popular, but they come from different places. Wheat flour tortillas are made from finely ground wheat flour, whereas corn tortillas are made from ground maize.
One of the main reasons tortillas are so popular is their versatility. Tortillas are a type of flatbread that can be eaten hot or cold and can be used in a variety of dishes.
Flour tortillas are typically the softer and more pliable of the two options. Not to say that corn tortillas don’t have similar characteristics. They do, however, have a chewier texture than flour tortillas. They can be served soft or hard and make excellent chips.
Carbohydrates and Nutrition in Corn Tortillas
When you look at the nutrition facts for tortillas, you’ll notice that the macronutrient value varies depending on whether you make them at home, buy them pre-packaged at the grocery store, or order them at a restaurant.
Tortillas vary in terms of the amount of carbohydrates they contain. Corn and flour tortillas are the two most common types of tortillas. Corn tortillas are made from ground maize, whereas flour tortillas are made from ground wheat flour.
A corn tortilla of the same size and thickness will always have fewer carbs than a flour tortilla of the same size and thickness. An average-sized corn tortilla contains 12 grams of carbohydrates. A comparable-sized flour tortilla contains at least 14 grams of carbohydrates. This is based on a total portion size of 28 grams.
A one-ounce serving of corn tortilla contains about 61 total calories (or 28 grams), including 12 grams of net carbohydrates, 1 gram of total fat, 2 grams of dietary fiber, and 2 grams of protein.
Wheat flour tortillas have 87 calories per one-ounce serving size (or 28 grams), including 14 grams of net carbs, 2 grams of total fat, 2 grams of protein, and less than 1 gram of fiber.
Corn tortillas may have an advantage in terms of vitamins and minerals. While wheat flour is overly processed and depleted of almost all of its nutrients, the main ingredient in this Mexican staple, yellow corn, is high in vitamin A, lutein, and folate.
Vitamin A and lutein can help protect your vision, while folate is an essential vitamin that can help prevent cognitive decline, fatigue, and insomnia.
To reap the full benefits of its health benefits, read the labels carefully and select tortillas that are non-GMO and free of harmful trans fats and hydrogenated oils.
Are corn tortillas low in carbohydrates?
Corn tortillas are low carb, but not carb-free. This is especially important if you’re on a keto or no-carb diet and have to keep a close eye on your net carbs intake. They are an excellent low-carb substitute for flour tortillas and can aid in a low-carb or weight-loss diet.
Corn tortillas’ carbs and calories may be better than flour tortillas’ because corn tortillas contain many more nutrients.
Of course, larger portion sizes will result in more carbohydrates. Flour tortillas are typically larger than corn tortillas, so when served, there will be significantly more carbs consumed!
Are corn tortillas good carbs?
All arbs will eventually degrade into glucose, but it is preferable to consume carbs in their most natural state, such as vegetables, fruits, and pulses.
Aside from the question of ‘Can I eat corn tortillas on a keto diet,’ another thing to consider is whether corn tortilla chips are natural carbs or not.
Corn tortillas are made by cooking corn (or maize) in a calcium hydroxide solution, also known as limewater. The corn kernels are then ground into corn flour, which forms a dough that is flattened to form a tortilla. They have fewer net carbs and are less refined than wheat tortillas, making them a healthier, more keto-friendly option.
Are corn tortillas healthy?
Corn tortillas are thought to be a healthier option than four tortillas. Low carb corn tortillas are made in a more natural environment and contain far more nutrients than their flour counterparts.
Corn tortillas have a variety of nutritional benefits that make them a nutritious addition to your diet. The main advantage is that corn is a whole grain, which gives corn tortillas a high fiber content. Corn tortillas are also high in magnesium, potassium, and a variety of other essential minerals and vitamins.
If you know how to use a tortilla press, you can make your corn tortillas as healthy as possible by controlling what goes into them in your own kitchen rather than purchasing store-bought tortillas. Check out this cast iron tortilla press, which will help you consistently make perfect homemade tortillas.
If you’re concerned about the number of carbs or calories in your corn tortillas, making your own will give you more control. You can limit the size and thickness of the corn dough and use the best Masa Harina to make it before pressing it!
Are corn tortillas bad for losing weight?
Unless you’re on a strict keto or no-carb diet, corn tortillas aren’t bad for weight loss. In fact, if you’re used to eating flour tortillas, corn tortillas can definitely help you lose weight. With fewer calories and carbs, switching to corn tortillas may help you reduce your overall calorie intake, allowing you to lose a few pounds.
Corn tortillas are typically smaller than flour equivalents, allowing you to better manage portion sizes by switching from flour to corn. Again, this can help you lose weight.
When Tortillas Are Appropriate for a Low-Carb or Keto Diet.
With both flour and corn tortillas containing 12-15 grams of net carbs per ounce, it would be difficult to consume more than one small tortilla without exceeding your daily carb limit. When you think about it, one ounce is quite small and would not suffice to satisfy you.
However, if you want to eat tortillas on a low-carb, keto, or low-calorie diet, this (small) amount is the way to go.
The keto diet recommends a daily net carb intake of 20-50 grams, which means that eating more than two ounces of tortillas may cause you to exit ketosis.
There are, however, ways to enjoy your favorite Mexican dishes while adhering to a low-carb or keto diet. Aside from substituting low-carb tortillas for regular tortillas, those who lead more physically active lives have the option of following a targeted keto diet (TKD) or cyclical keto diet (CKD).
The ketogenic diet (TKD) is a type of keto diet that caters to more active people by allowing an extra 25-50 grams of carbs up to 60 minutes before and after their workout window.
The CKD, on the other hand, is intended for athletes who train at such a high intensity that their bodies require extra carbs to replenish glycogen in their muscles.
The CKD follows a standard ketogenic diet five days a week, and on the other two days (or 24-48 hours), it calls for a high-carb, low-fat ratio in which you can consume 400-600 carbs (known as the carb-loading period).
When Tortillas Should Be Avoided.
Tortillas might not be the best choice for those on a low-carb or keto diet. Unless you make them yourself, you may want to avoid them in general.
While corn tortillas have a low glycemic index, especially if made from scratch, pre-packaged flour tortillas may contain ingredients that are harmful to your health.
Some of the ingredients in your local supermarket may include enriched bleached white flour, corn starch, hydrogenated oils, sodium benzoate, cellulose gum, dough conditioners, and sorbic acid.
The body processes enriched bleached white flour similarly to sugar, causing a rapid rise in blood glucose and, as a result, activating a strong insulin response. This causes a spike in sugar levels in your cells, which could be avoided by using a low-carb flour substitute.
If you are gluten intolerant or sensitive, you should avoid flour tortillas. Because they are made from wheat flour, flour tortillas are not gluten-free and may cause bloating, constipation, abdominal pain, headaches, skin issues, fatigue, anxiety, and other side effects.
Very Low Carb Homemade Keto Corn Tortilla Recipe
You’re on a keto diet, but you’re missing out on corn tortillas. This homemade almond flour tortilla with 1 net carb is ideal for keto tacos, keto flautas, keto tortilla chips, and more!
I adore authentic, traditional Mexican cuisine. In no way, shape, or form am I implying that this keto-friendly corn-like tortilla recipe is traditional.
However, it passes muster as delicious and a perfectly acceptable solution for stuffing one’s face with delicious meat, cheese, and guacamole.
With my love of Mexican cuisine and all things tacos (and tortilla chips), I set out to create a tortilla that wasn’t made of cheese and was also low in net carbs.
I love that even when I’m short on time, this recipe is so simple to make in bulk, freeze, and is only one net carb, as opposed to a store-bought mission carb balance tortilla, which has four to six net carbs.
I hope this blog post has assisted you in finding your happy taco spot in this new low carb keto world! I break down several tips and tricks for making the perfect tortilla that bends and doesn’t break, can hold all the delicious pulled pork you want, and also makes a killer keto tortilla chip.
- Layer of Parchment Paper or Plastic Bag
- Rolling Pin or Tortilla Press
- Frying Pan
- Cookie or Biscuit Cutter (if rolling the dough)
- Food Processor
- Measuring Spoons & Cups
How to Make Keto Tortilla Dough
The dough is simple to make and comes together quickly in a food processor. I’ve found that using a food processor really helps the psyllium husk and xanthan gum absorb within the dough. This is critical for the texture of the tortilla and allows it to bend without breaking.
If you don’t have a food processor, some of my followers have suggested using a higher powered blender or even a hand mixer. If a food processor is not part of your current kitchen appliance collection, these are your best options for getting the dough smooth and texture just right.
Can I substitute coconut flour for the almond flour?
When it comes to working with a lot of keto or gluten free baked goods, I am frequently asked about substitutions (especially for those of you out there with a nut allergy). I’ve never tried replacing almond flour entirely with coconut flour, so I can’t say whether it will work or not.
However, in my recipe development and cooking experience, I’ve discovered that coconut flour and almond flour aren’t usually good swaps. This is due to the fact that coconut flour is much more absorbent than almond flour and would undoubtedly change the ratios of the liquids added to the dough. If you have a successful swap, please share it with my readers by leaving a comment below!
Is the Xanthan Gum and Psyllium Husk Powder required?
First and foremost, I am aware that these ingredients can quickly add up in price. What I like about xanthan gum and psyllium husk powder is that a small amount goes a long way! So, for all of the baking I do, I think it’s a good investment.
Can you omit these ingredients?
To be honest, you can’t. You might be able to skip the psyllium husk, but the tortillas will break much more easily. I’ve tried this recipe numerous times and this is the best option!
If you don’t have either of these two ingredients and want to make some substitutions, you can substitute cornstarch for the xanthan gum. A small amount of cornmeal can also be substituted for the psyllium husk. Just keep in mind that these subs have different carb counts and can change the nutritional information.
What Is the Best Way to Add Corn Flavor?
They don’t taste like corn because they aren’t made with corn flour. To flavor these soft taco shells, I prefer to add spices. Season with salt, garlic powder, and cumin to taste. Several of my followers like to add corn flavor extract as well! Do whatever works best for you.
How To Roll Out A Corn Tortilla
Using a Tortilla Press, divide the tortilla dough into individual dough balls and roll them into round shapes. This aids in evenly rolling or pressing them out. To ensure that your tortillas do not break, they should be fairly thin. Using a tortilla press is your best bet for success (with the parchment paper or plastic added to prevent sticking).
If you don’t have a press, roll the dough between two sheets of parchment paper or wax paper until it’s about 1/8″ thick. Try to do this as evenly as possible so that your tortillas are all roughly the same size when you’re finished. Because it is so heavy, I enjoy using a marble rolling pin. To get the desired size, cut out tortillas with a large glass or even a small lid to a pot!
Frying the Tortilla.
I like to fry in a little avocado oil. It has a much higher smoke point, so your home will not become overly smoky or smelly! I heat my frying pan to medium high, which I find works best for getting a little color on the tortilla.
In a nonstick or cast iron pan, swirl in less than a teaspoon of oil. To save time, I fry one tortilla round at a time. Cook each tortilla for no more than 30 seconds per side. These cook quickly and can be kept warm in a clean towel until ready to serve.
They taste best when served the same day, but I’ve eaten them a few days after they’ve been fried (they still keep their shape and texture). If you want to mass produce and freeze them for meal prep, I recommend stacking them with a sheet of parchment in between.
Allow them to slowly defrost in the refrigerator or at room temperature on the counter before using. If they are frozen, avoid microwaving them!
Is it possible to turn these into Keto Tortilla Chips?
Yes! Follow the directions in this recipe to make the perfect Homemade Keto Tortilla Chips to dip in some classic Guacamole.
- 1 1/4 cup Almond Flour
- 1 1/2 tsp. Xanthan Gum
- 1 tsp Psyllium Husk Powder
- 1/2 tsp. Sea Salt
- 1/2 tsp Cumin
- 1/2 tsp. Garlic Powder
- 1 Egg
- 2 Tbsp. Water
- Avocado oil (for pan frying I use about a tsp per tortilla give or take)
Combine the first six ingredients in a food processor and blend until just combined.
Combine the egg and water in a liquid measuring cup. Using a fork, mash
Turn the food processor to low speed and slowly pour in the egg/water mixture. You may need to increase the speed to high and pulse a few times to combine the ingredients into a single mixture.
Place the dough on a sheet of parchment paper. Make a single ball out of it. Divide the dough into ten equal parts and roll into balls.
If hand rolling, place another piece of parchment paper on top of the dough and roll it into a large, thin sheet about 1/8 inch thick. Cut a 5-6″ circle out of the dough with a cookie/biscuit cutter. Reroll the remaining dough as needed.
If using a tortilla press (recommended for best results), place one piece of dough between two pieces of parchment paper or a cut up plastic bag. Press once to flip, then once more to carefully remove the tortilla and repeat.
Preheat a frying pan over medium heat. Allow a tsp of avocado oil to heat up in the pan by swirling it around.
Cook for about 15-20 seconds per side, one tortilla at a time. The oil should be slightly bubbling, and the tortillas should only be lightly browned.
To keep warm, remove and wrap in a paper towel or clean linen towel.
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