Currently many beliefs around the consumption of carbohydrates have been unleashed, the truth is that are not the enemy of the story and when we know to choose the best sources , they are a great nutritional supplement in the diet. Specifically, in recent months much has been said about tortillas , since being an important source of carbohydrates and have aroused some questions that are worth talking about.
In many regions of America Latina , the tortilla is one of the most important basic products ; not only is it the culinary identity of many cultures , it is a complete food and very nutritious which is associated with a long list of benefits for health. The truth is that for millennia, the tortilla has a fundamental place in the daily diet , it is a flat and circular food that stands out for being made with nixtamalized corn ; process in which the corn kernels are cooked in boiling water with a lime base and characterized by improve the consistency of the dough and also makes easier to digest.
It is true that the corn tortillas are the first of which there is specific reference , it is a preparation of pre-Columbian origin and it is estimated that it was created in Mesoamerica before the year 500 to. C. The pre-Columbian civilizations of Mesoamerica used corn as their staple food , as did the modern society current; corn and its derived products are still very important. Today there are different production methods that can vary according to the techniques and ingredients used (especially for the different types of corn), the tortillas can be: corn and wheat. Taking into account that any tortilla is a source of carbohydrates , it is worth stopping to analyze which is the healthier alternative especially when we want to take care of body weight.
About the corn tortilla:
There are interesting references about the nutritional benefits of the corn tortilla , such is the case of the information released by the Association of Organic Consumers. Who classify the corn tortilla as a food that represents: a good source of slow-absorbing carbohydrates , low in sodium and fat, and rich in essential nutrients. Among which its content in proteins, calcium, potassium and fiber is striking. For greater context according to the Bien Comer official site , a medium corn tortilla (the equivalent of 30 grams). Provides the following nutritional value:
- 50 – 60 calories
- 1.4 grams of protein
- 0. 50 grams of fat
- 13. 6 grams of carbohydrate
- 0.6 grams of fiber
As if that were not enough, a simple corn tortilla is also distinguished by its content in: magnesium, phosphorus , niacin, vitamins A, E, B1, B2 and B3. Of course they are famous for their exceptional calcium content , which is complemented by their contribution of vitamin A that helps fix calcium in the bones; That is why the corn tortilla is a great complement to strengthen bones and teeth.
Thanks to its content in vitamin B3 , eating corn tortillas is a great eating habit that favors the digestive and nervous system and benefits the health of the skin. Another genius of the corn tortillas is that they shine for their fiber content , which is associated with great qualities to improve intestinal health , combat constipation and benefit weight loss. Also due to their fiber content, corn tortillas are incredibly satiating and ideal for combat hunger and anxiety to eat. It has been proven that its regular consumption is associated with great benefits to improve cardiovascular health and prevent colon cancer. They are also considered a food with a very low glycemic index , in such a way that they are recommended in patients with prediabetes and diabetes. Another fact that makes corn tortillas great is that they are the perfect food for those who suffer from gluten intolerance or celiac disease.
As if that were not enough corn tortillas , are of great help to control high levels of stress and depression , the reason is because stimulate the production of serotonin known as “the hormone of happiness” in the body. Best of all, an omelette not only symbolizes a complex nutritional and medicinal formula , it is the perfect food to fill the body with quality energy.
On the flour tortilla:
It is the turn of the flour tortillas , the first thing you should To know is that it is a very characteristic food of the north of the Mexican Republic and that it is considered similar to the roti of India . The truth is that it is an important element in the Mexican gastronomy and is the base ingredient of the famous “burritos “, however the tortillas of flour are consumed in many countries; especially Central Americans.
Unfortunately and for more delicious that flour tortillas are, they lack several properties compared to corn versions. And this is of course related to the ingredients that are used: wheat flour, butter or lard, salt and water , many have arrived to compare its production process with that of pita bread and this is due to the use of the roller to flatten them.
In the time of the Viceroyalty , north of the New Spain came a colony of Jews and Lebanese that populated the area. They developed very good livestock and exploited the not very fertile land with grains that would withstand the inclement weather , based on this and Wheat quickly became the main cereal and began to be used for the making of breads , since It is a cereal rich in proteins, carbohydrates, vitamins and minerals.
However, various nutritionists agree that flour tortillas are less nutritious and significantly more caloric . The use of butter or butter , gives them a delicious flavor, however it makes them anything but “light” . At the same time, the amount of minerals that it provides are much lower, especially in calcium and iron . In such a way that flour tortillas are ideal to be enjoyed on special occasions, but they do not symbolize a good source of carbohydrates for the day to day. Eat them daily and in excess , could easily be related to weight gain and alterations in cholesterol levels , triglycerides and blood sugar.
For more context according to the Fatsecret official site , a medium flour tortilla (the equivalent of 30 grams). Provides the following nutritional value:
- 92 – 122 calories
- 3,23 grams of protein
- 3, 02 grams of fat
- 13, 03 grams of carbohydrate
- 0 , 8-1.2 grams of fiber
- 248 mg sodium
In such a way that we can conclude that corn tortillas , are by far the healthiest option in relation to its nutritional contribution and caloric . Best of all, they can be well coupled to a low carb and diet focused on weight loss , and are associated with great medicinal qualities that improve general health. Now you know the best and most accessible alternative will always be corn tortillas, and of course for the days of craving will always be the unmatched flour.