How healthy are flour tortillas?

The tortilla is the foundation of Mexican cuisine, as it's a fundamental ingredient in preparing a wide variety of dishes, such as tacos, enchiladas, chilaquiles, and many others. Thus, the tortilla is an indispensable part of the diet.

In Mexico, there is a wide variety of tortillas, such as cactus, spinach, corn, and flour tortillas.

Of these versions, the corn version stands out due to its widespread use. According to the Ministry of Health, if prepared with nixtamalized corn, it is healthier, as the quality of its ingredients prevents diseases such as rickets, pellagra, and even liver cancer.

However, in the search for healthy options, there are those who prefer to eat flour tortillas.

Do they really have equal nutritional value to corn? Read on to learn the pros and cons of eating them.

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Flour tortillas are not intended to replace corn tortillas; in fact, they emerged from a shortage of this food.

History tells us that they were created based on the Arab tortilla introduced from Spain, according to the Encyclopedic Dictionary of Mexican Gastronomy.

It was in 1452 when a Spanish expedition brought wheat to Sonora; there, a group of natives allegedly created this food by mixing cracked wheat with water.

During this same period, the cultivation of the cereal began in the northern region of the country, specifically in Sonora and Chihuahua. Hence, its consumption is common in this geographical area.

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Whether in burritos, wraps, sincronizadas, or quesadillas, flour tortillas are a common ingredient in easy-to-prepare dishes. But just because they're versatile doesn't mean their nutritional value is optimal.

According to the Mexican System of Equivalent Foods, 100 g (or 4 pieces of tortillas) provide:

8g of protein.
51 g of carbohydrates.
308 calories.
8 g of lipids.
636 mg of sodium.
92 mg of vitamin B9.
129 mg of calcium.
14 mg of phosphorus.

If we compare this amount of flour tortillas with 100 g of corn tortillas, we obtain higher value nutrients:

6 g of protein.
45 g of carbohydrates.
227 g of calories.
3 g of lipids.
81 mg of calcium.
314 mg of phosphorus.
1 mg of iron.
186 mg of potassium.
72 mg of magnesium.
6 mg of selenium.
45 mg of sodium.
1 mg of zinc.

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Flour tortillas aren't as harmless as they seem. Excessive consumption of their main component can lead to long-term health problems.

Not all of these versions are naturally produced, and many contain the addition of refined flour. A Food and Drug Administration (FDA) article details that, during processing, the cereal grains lose nutrients in an attempt to make them finer and more digestible.

They also have a high glycemic index, which can increase blood glucose levels, according to the Alazor laboratory blog. For this reason, its consumption is not recommended for people with diabetes.

Another consequence of eating them frequently is that, since they aren't filling, they can contribute to weight imbalance and, in worse cases, obesity. This is largely due to the fact that refined flours cause changes in metabolism.

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