Buy whole-grain specialty tortillas, such as brown rice tortillas, as well. That makes each tortilla equal in calories and carbohydrate to two or two-and-a-half slices of bread. Take stock of your choices, and ensure you’re stacking the odds in your favor. When filled with meat and veggies, they can form part of a healthy meal plan. Kate Smith is a licensed dietitian working in New England. Mike Samuels started writing for his own fitness website and local publications in 2008. Besides being more healthy, homemade tortillas have an incomparable fresh taste and soft texture. Whole-wheat tortillas can certainly be a part of a healthy diet and may have benefits over other carbohydrate sources, but there are still certain things to watch out for. Choose corn tortillas, or other gluten-free options, if you're trying to avoid gluten. Susan Rivera is a writer out of Chicago. 2020 AICR is committed to putting what we know about cancer prevention into action. All rights reserved. AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer. According to Harvard Health, sprouted grains have many health benefits, including a higher percentage of nutrients. If the restaurant offers a whole grain or whole wheat flour tortilla option – this can also be a great choice. You might have decided to ditch stodgy, carbohydrate-filled bread in favor of tortillas and gone down the whole-wheat route in the belief that this is a healthier option. One flour tortilla supplies 95 calories, 15 grams of carbs, almost 3 grams of fat and less than 1 gram of sugar. Whole grain products have more fiber than their white counterparts. Donations are tax-deductible to the full extent of the law. This small reduction in blood pressure reduced the development of coronary artery disease and stroke by 15 percent among people who ate whole wheat products. For a healthy meal, have one whole-wheat wrap or tortilla filled with plenty of vegetables and some beans or chicken for protein. She’s an alum of New York University where she received a Masters in Print Journalism. When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer. Beat with the … Claudia is an expert at intuitive eating, nutrition science, and removing diets from your life. Instead of flour tortillas made from enriched flour (a refined grain), look for whole grain options (corn or whole wheat). ", The Healthiest Way to Make a Tuna Sandwich. Bonus recipes using whole-wheat tortillas. American Institute for Cancer Research 1560 Wilson Boulevard, Suite 1000 Arlington, VA 22209 Phone: (800) 843-8114 Fax: (202) 328-7226 Contact Us. Tortillas made from 100 percent cornmeal are always made from the whole grain, and they are also gluten-free. // Leaf Group Lifestyle, Three Reasons Why Smoking Should Be Banned, Whole Grains Council: Whole Grains 101; What are the Health Benefits, United States Department of Agriculture: ChooseMyPlate. If you like the taste of flour tortillas but are looking for something a little better for you, choose whole wheat over regular. USDA's FoodData Central lists one corn tortilla as having 52 calories, 10 grams of carbs, 1 gram of fiber, 1 gram of protein, less than 1 gram of fat and less than 1 gram of sugar. The whole point of a tortilla is to fill it with something delicious, and what you put in a tortilla will go a long way toward fulfilling your diet goals. A major milestone in cancer research, the Third Expert Report analyzes and synthesizes the evidence gathered in CUP reports and serves as a vital resource for anyone interested in preventing cancer. Once you’re done making whole-wheat tortillas, stuff them with protein-rich chicken and guacamole for a healthy, tasty snack. Whole-wheat flour naturally contains more B vitamins than white flour, although manufacturers often add vitamins to white flour. AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health. We work to prevent cancer through innovative research, community programs and impactful public health initiatives. A corn tortilla is generally made from corn that's ground into cornmeal, then combined with water and other ingredients to make it soft and keep it fresh for a longer shelf life. Eating a few tortillas stuffed with nutrient-packed ingredients can form part of a healthy diet. Flour tortillas are made from enriched bleached flour and, like corn tortillas, contain other ingredients that make the tortillas soft and keep them fresh. What Are the Health Benefits of Milk for Adults? Many tortilla makers now offer low-carb tortillas. Tortillas can be a part of a healthy diet, including for those who are trying to lose weight by either reducing calories or cutting carbs. Are the ones with spinach and tomato more nutritious? Tortillas, like bread, are healthy when eaten in moderation to avoid going over recommended carb and calorie intakes. If you have time to make things from scratch, make whole wheat tortillas ( https://www.theleangreenbean.com/homemade-whole-wheat-tortillas/ ) and make a bean burrito to freeze for a quick healthy lunch. Julie Christensen is a food writer, caterer, and mom-chef. In return, you will get the necessary nutrients from the whole grain just like corn and at the same time ensure you do not gain those extra calories. The United States Department of Agriculture recommends adults increase their daily intake of whole grains to improve overall gastrointestinal health 12. Make informed choices about your day-to-day health, and do everything you can to protect yourself from cancer. Whole-wheat tortillas can certainly be a part of a healthy diet and may have benefits over other carbohydrate sources, but there are still certain …
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