Are corn tortillas better for weight loss?

With obesity rates rising, many people are looking for ways to lose weight and keep it off. One area of focus is on the types of foods that can aid weight loss efforts. Corn tortillas have gained attention as a possible better option than flour tortillas for supporting weight loss goals. But are corn tortillas actually better? Let’s take a closer look.

Table of Contents

Calorie difference between corn and flour tortillas

One of the main reasons corn tortillas are sometimes considered better for weight loss is that they tend to be lower in calories than flour tortillas. Here’s a comparison:

Tortilla Type	Calories (average)
6-inch corn tortilla	51 calories
6-inch flour tortilla	80 calories

As you can see, corn tortillas contain significantly fewer calories on average than their flour counterparts. When you’re trying to reduce your overall calorie intake to create a deficit for weight loss, those extra 30 or so calories per tortilla can make a difference.

However, keep in mind that the calorie counts can vary between specific brands and recipes. Be sure to check the nutrition labels to know the exact calorie content of the corn and flour tortillas you’re comparing. But in general, corn tortillas tend to be lower.

Fiber content

In addition to being lower in calories, corn tortillas contain more fiber than flour tortillas. Here are the typical fiber amounts:

Tortilla Type	Fiber (grams)
6-inch corn tortilla	2 grams
6-inch flour tortilla	1 gram

Fiber promotes feelings of fullness and satiety, which can help reduce overeating. It also supports heart health, digestion, blood sugar control, and other aspects of health. Since weight loss diets often provide insufficient fiber, corn tortillas can help boost your intake.

Glycemic index

The glycemic index (GI) measures how quickly and how much a food increases blood sugar levels. Low GI foods cause slower, smaller spikes, while high GI foods lead to rapid surges.

For weight loss, low GI foods may have an advantage. The slower blood sugar response promotes satiety and helps control hunger and food intake. High GI foods, on the other hand, can stimulate hunger sooner after eating, potentially leading to overeating.

Corn tortillas have a lower GI than flour tortillas. One study found the GI to be 52 for corn tortillas compared to 89 for flour. The corn version should thus provide steadier blood sugar control and curb appetite better.

Nutritional profile

Looking beyond the calorie, fiber, and glycemic differences, corn and flour tortillas have varying nutritional profiles:

Nutrient	Corn Tortilla	Flour Tortilla
Protein	2 grams	3 grams
Fat	1 gram	1 gram
Carbs	11 grams	15 grams
Sodium	3% DV	8% DV
Calcium	2% DV	2% DV
Iron	5% DV	5% DV

*DV = Daily Value

The corn tortilla contains fewer carbs and less sodium. For weight loss, minimizing carbs and sodium can help reduce water retention and bloating. The slightly higher protein in the flour tortilla isn’t a major advantage for weight loss. Overall, the corn tortilla offers a better nutrient profile.

Gluten content

Gluten is a protein found in wheat, barley, and rye. Flour tortillas contain gluten from the wheat flour, whereas corn tortillas are naturally gluten-free since they are made from corn.

For those with celiac disease or gluten sensitivity, corn tortillas are the clear choice. But even for those without gluten issues, some research indicates a gluten-free diet may be beneficial for weight loss.

One study found people following a gluten-free diet lost more weight over 6 months compared to those on a low-calorie, high-protein diet. Removing gluten appeared to boost metabolism. So the lack of gluten in corn tortillas could provide an advantage.

Whole grain versus refined grain

Flour tortillas are often made with refined white flour, from which the nutrient-rich bran and germ have been removed. Corn tortillas consist of whole ground corn with the bran and germ intact.

Whole grains like corn have more fiber and other nutrients than refined grains. The increased fiber content can specifically promote weight loss.

So if you’re choosing between whole grain corn tortillas and white flour tortillas, the corn version is generally considered better for weight management. Look for whole wheat flour tortillas to get more benefits if going with flour.

How the tortillas are consumed

It’s also important to consider what the tortillas are being eaten with, as this impacts their effects on weight. For example, corn tortillas are commonly paired with fiber-rich beans, lean meats like chicken, and fresh vegetables. Together this makes a balanced, nutrient-dense meal.

On the other hand, flour tortillas are often used for more processed foods like burritos, quesadillas, and wraps with high-calorie meats, cheeses, sauces, etc. So the accompanying ingredients and how the tortillas are incorporated into meals influence the weight loss value.

Individual factors

On a biochemical individual level, people may respond differently to corn tortillas versus wheat-based flour tortillas. Some may experience higher blood sugar spikes from the corn and have trouble digesting the corn fiber. Others may tolerate wheat poorly.

Likewise, sensitivity to components like gluten and carbs can vary. So the best choice comes down to how you personally feel after eating each tortilla type. Self-experimentation while tracking symptoms and weight changes can clarify which works best for your body.

Downsides of corn tortillas

Though corn tortillas have some advantages for weight loss on paper, there are also some potential downsides:

Made with more processed corn flour rather than whole kernels

Can raise triglycerides
Often contain additives and preservatives
May be made with genetically modified corn

Less satisfying for some people compared to flour

For those sensitive to corn, corn-derived ingredients, or additives, corn tortillas could potentially cause problems. Paying close attention to how you feel after consuming them can help determine if they are a good fit.

Are corn tortillas healthy overall?

While corn tortillas appear to have some benefits over flour for weight loss, are they truly a healthy option? Looking at the bigger picture:

Pros:

Lower in calories and carbs than flour tortillas
Higher in fiber, especially if whole grain

Lower glycemic index to stabilize blood sugar
Gluten-free
Contain antioxidants like lutein and zeaxanthin

Offer calcium, iron, and B vitamins
Non-GMO and additive-free options available

Cons:

Can spike blood sugar more than whole corn
Often made with genetically modified corn
Typically contain preservatives and additives

Lower in protein compared to flour tortillas
Less mineral and vitamin content versus whole grains

Overall, corn tortillas can be a healthier choice than flour and support weight loss for many people. But those with corn allergies or sensitive to additives may do better avoiding them. And choosing whole grain options whenever possible maximizes nutritional benefits. For the healthiest diet, focus on whole, minimally processed corn products.

Healthier tortilla alternatives

If you find both corn and flour tortillas don’t work well for your weight or health goals, some healthier alternatives include:

Lettuce leaves. Using lettuce wraps instead of tortillas eliminates carbs, calories, and processed ingredients for low-calorie sandwich and taco alternatives.
Cassava tortillas. Cassava is a starchy root vegetable that can be made into tortillas. Cassava tortillas are higher in fiber and nutrients than corn or flour.

Coconut wraps. Wraps made from coconut flour make grain-free, lower carb options.
Tortillas made with almond or soy flour. For nut-free and gluten-free choices, try tortillas using alternative flours.
Simply eliminating the tortilla. Skipping the tortilla altogether while keeping the taco or sandwich fillings can significantly reduce calorie intake.

Experiment with these alternatives to find healthier tortilla options that support your weight goals and individual needs. Pay attention to how different options impact your energy, cravings, digestion, and other factors.