Most Americans need 25 to 30 grams of fiber per day for good health. Eating an 8-inch tortilla will give you 20 percent of the daily value of manganese. All rights reserved. You will be getting whole grains from these just like the corn tortillas, keeping you fuller for longer. 10 Healthiest Menu Items at Mexican Restaurants, U.S. Department of Agriculture FoodData Central: "Tortillas, Ready-to-Bake or -Fry, Corn", USDA ChooseMyPlate.gov: "What Foods Are in the Grains Group? The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse When whole wheat flour isn’t an option, request “protein-style” with a lettuce wrap or opt for a … Sprouted grains are grains that have just started becoming plants. Substituting three whole grain servings for refined grains per day will help you manage hunger, eat less and ultimately maintain your weight. Fiber makes you feel fuller, aids in digestion and can regulate blood sugar. ", Mayo Clinic: "Whole Grains: Hearty Options for a Healthy Diet", U.S. Department of Agriculture FoodData Central: "Flour Central", Harvard Health Publishing: "Are Sprouted Grains More Nutritious Than Regular Whole Grains? Read more: 10 Healthiest Menu Items at Mexican Restaurants. Eating whole wheat tortillas can help keep your heart healthy. She holds a bachelor’s degree in human nutrition and foods from West Virginia University, as well as a master’s degree in medical dietetics from Ohio State University. Julie Christensen is a food writer, caterer, and mom-chef. Susan Rivera is a writer out of Chicago. Keep in mind that even among whole-wheat options, differences in tortilla diameter and thickness produce a wide range in calories. You control the fat and salt content in the recipe, and they don't contain the preservatives added in by manufacturers for a longer shelf life. Choose corn tortillas, or other gluten-free options, if you're trying to avoid gluten. An 8-inch whole-wheat tortilla weighing 44 grams contains 120 calories, according to the United States Department of Agriculture. Instead of flour tortillas made from enriched flour (a refined grain), look for whole grain options (corn or whole wheat). Copyright © They sweep and move food through your colon which helps in the prevention of diverticulitis, constipation and colorectal cancer. 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. They are primarily a variation on the flour tortilla that uses whole-wheat flour instead of enriched flour, and no sugar. Take stock of your choices, and ensure you’re stacking the odds in your favor. Help us drive the future of cancer prevention, and give families and communities the tools they need to take charge of their health. The widespread popularity of tacos has brought tortillas into the mainstream diet and created an explosion of healthy tortillas to choose from. To help you live healthier, we’ve taken the latest research and made 10 Cancer Prevention Recommendations. 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. AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health. Whole grains act as a broom in your digestive system. She has worked in epidemiology, nutrition education and worksite wellness, and has contributed to the "Journal of Nutrition Education." That makes each tortilla equal in calories and carbohydrate to two or two-and-a-half slices of bread. One Whole Foods’ 365 7½-inch regular flour tortilla has 150 calories, 25 grams carbs, 1 gram fiber, and 220 mg sodium. U.S. Department of Agriculture, Wheat Flour, Whole-Grain. Claudia has a PhD in Physical Activity, Nutrition and Wellness and is a Registered Dietitian. In the bowl of a heavy-duty mixer set with a dough hook, pour in the flour, oil and salt. Bonus recipes using whole-wheat tortillas. The milling process used for white flour removes the majority of nutrients including folic acid, iron and fiber. Besides being more healthy, homemade tortillas have an incomparable fresh taste and soft texture. A study published in "Nutrition, Metabolism & Cardiovascular Diseases" found that people who ate at least 2.5 servings of whole grains each day had a 21 percent lower risk of having a cardiac event than people who ate 0.2 servings. Additional benefits of whole grain consumption being studiedat time of publication are the relationship to reducing blood pressure, reducing the risk of asthma, reducing inflammatory disease risk, improving the health of carotid arteries, and prevention of gum disease and tooth loss 1. // 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. Once you’re done making whole-wheat tortillas, stuff them with protein-rich chicken and guacamole for a healthy, tasty snack. and Kate Smith is a licensed dietitian working in New England.