Quick Answer
Corn tortillas can potentially be included in a keto diet in moderation, but they are higher in carbs than some other low carb options. A 6 inch corn tortilla has around 15 grams of net carbs, so they should be limited to fit within your daily carb intake. Alternative low carb tortilla options like those made from almond flour, coconut flour or flaxseed can provide fewer carbs.
What is the Keto Diet?
The ketogenic or “keto” diet is a very low carb, high fat diet that aims to put the body into a state of ketosis. Ketosis occurs when the body switches from primarily burning glucose for fuel to burning fat and producing ketones for energy instead.
To achieve this metabolic state, the keto diet typically limits net carbs (total carbs minus fiber) to 20-50 grams per day. Restricting carbs to such low levels causes the body to look for an alternative energy source, entering ketosis.
Some of the proposed benefits of ketosis include:
– Weight loss – As the body burns through fat stores for fuel, it can lead to significant weight loss.
– Reduced appetite – Ketosis is associated with lower hunger levels compared to high carb diets. The high fat intake and ketone production can increase satiety.
– Improved mental focus and energy – Some people report greater mental clarity and sustained energy while in ketosis.
– Better blood sugar control – The keto diet can help lower blood sugar and insulin levels compared to standard higher carb diets. This may benefit those with type 2 diabetes or prediabetes.
Carb Content of Corn Tortillas
Corn tortillas contain the following macronutrients in a standard 6 inch size tortilla:
– Calories: 57
– Fat: 1g
– Carbs: 15g
– Fiber: 2g
– Net carbs: 13g
– Protein: 1g
The most important thing to look at is the net carb content from the carbohydrates and fiber. A 6 inch corn tortilla has around 13g of net digestible carbs.
This is quite low compared to many breads and grains, but still significantly higher than foods like meat, eggs, non-starchy vegetables and high fat dairy which contain 5g of net carbs or less per serving.
So corn tortillas can’t be considered a “low carb food”, but could potentially fit into a keto diet in moderation.
To stay within the 50g net carb daily limit on keto, you’d need to limit corn tortillas to 1-3 per day maximum depending on your other carb intake from foods like vegetables. Consuming any more than this would make it difficult to sustain ketosis.
Corn Tortillas vs Flour Tortillas
Corn tortillas are lower in net carbs and calories compared to flour tortillas:
– 6 inch corn tortilla: 57 calories, 13g net carbs
– 6 inch flour tortilla: ~110 calories, 20g net carbs
Flour tortillas also have less fiber and protein than corn. The extra carbs, calories and lower fiber in wheat flour tortillas make them less suitable for a keto diet compared to corn.
Many flour tortillas also contain added sugars and refined vegetable oils. Corn tortillas have a simpler ingredient profile, typically just containing corn, lime and water.
So corn tortillas are the better option from a keto dieting perspective due to the lower carb and calorie count. But they still need to be accounted for in your daily totals.
Health Benefits of Corn Tortillas
Here are some of the health benefits associated with corn tortillas:
– Gluten free – Corn tortillas are naturally gluten free, making them suitable for those with celiac disease or gluten intolerance.
– High fiber – A 6 inch corn tortilla provides 2g of fiber, supporting digestive and heart health.
– Low glycemic index – Despite containing carbohydrates, corn tortillas have a low glycemic index of 46. This means they are digested and absorbed more slowly, preventing sharp spikes in blood sugar levels.
– Provide antioxidants – Corn contains beneficial plant compounds like anthocyanins and ferulic acid which act as antioxidants in the body to reduce inflammation and oxidative stress.
– Source of B vitamins – Corn provides small amounts of B vitamins like folate, thiamine and niacin. These support energy metabolism and nervous system function.
– Rich in minerals – Corn supplies minerals such as iron, zinc, magnesium, phosphorus and copper. Iron is especially important for oxygen transport in red blood cells.
So while corn tortillas are higher in carbs than some low carb options, they do provide valuable vitamins, minerals and plant compounds. Eating them occasionally can add nutritional variety to a keto diet.
Low Carb Substitutes for Corn Tortillas
There are a few lower carb options that can be used as a substitute for corn tortillas on keto:
– Lettuce or cabbage wraps – Using large lettuce or cabbage leaves to wrap tacos or fajita meat and vegetables avoids the carbs in tortillas altogether. Each wrap will only have around 1-2g net carbs.
– Low carb tortillas – Tortillas made from almond flour, coconut flour or flaxseeds in place of corn can provide far fewer net carbs with around 4-8g per tortilla depending on brand.
– Zucchini or eggplant in place of tortillas – Slicing zucchini or eggplant thinly can create low carb “tortillas” or taco shells when baked or grilled. Each zucchini or eggplant taco shell has about 3g net carbs.
– Cheese shells – Crafting taco shells from cheese slices then baking them into shape creates crunchy shells with just 1g of carbs per shell.
– Cauliflower tortillas – Grating raw cauliflower and mixing it with eggs and cheese to make thin crepes results in veggie-based tortillas with 5g net carbs per tortilla.
Trying these creative low carb swaps for standard corn tortillas can help lower your carbohydrate intake while still being able to enjoy Tex-Mex flavors and taco meals.
Portion Control Tips
To incorporate corn tortillas into your keto diet, here are some tips for controlling portions:
– Use smaller size tortillas – Choose 6 inch tortillas rather than larger 10-12 inch wraps to cut the carbs in half per tortilla.
– Limit to 1-2 tortillas per meal – Have just 1 or 2 tortillas rather than defaulting to 3 or more in a sitting to keep carbs moderate.
– Fill with low carb toppings – Load your tortilla up with plenty of low carb fillings like meat, cheese, avocado and vegetables so you feel satisfied eating fewer tortillas.
– Accompany with low carb sides – Pair your corn tortillas with a hearty keto friendly salad, sautéed non-starchy vegetables, grilled meat or fish to help balance the meal.
– Avoid extra high carb toppings – Skip the beans, rice and sweetened salsas which can pile on more carbs. Stick with corn, veggies, meat, cheese and guacamole as fillings.
Keeping portions of corn tortillas small and pairing them with other low carb foods can help you incorporate them into your keto diet. Moderating portions is key for maintaining ketosis.
Keto Friendly Corn Tortilla Recipes
Here are some keto recipes that incorporate corn tortillas in a lower carb way:
Taco Salads
Building a taco salad on a bed of lettuce rather than using the corn tortilla as the base helps reduce overall carb content. Top with taco meat, cheese, peppers, avocado, sour cream and other favorite toppings.
Enchiladas
Cut corn tortillas into smaller pieces and use them to make rolled enchiladas filled with cooked meat and cheese. Cover with sugar-free enchilada sauce and bake.
Taco Cups
Press corn tortillas into muffin tins to create small edible taco shells. Fill with ground beef, salsa, vegetables and other taco toppings for a handheld low carb taco.
Breakfast Taco
Make your breakfast taco on just one 6 inch corn tortilla. Fill it with scrambled eggs, cheese, avocado and salsa for the perfect keto breakfast.
Quesadillas
Limit to just 1-2 corn tortillas and fill with melted cheese and meat. You can double up the cheese to increase fat and protein without raising carbs.
Fish Tacos
Keep the tortillas small and top with grilled or fried white fish, cabbage slaw, avocado and salsa verde for a lighter keto friendly taco.
Should You Avoid Corn on Keto?
Corn is a starchy vegetable and grain that is not considered keto friendly on its own due to the high net carb content. Here are the carb counts in 100g of different corn products:
– Corn tortillas: ~20g net carbs
– Corn kernels: ~16g net carbs
– Corn flour: ~23g net carbs
– Popcorn: ~18g net carbs
However, eaten in moderation, corn can potentially be included as an occasional higher carb food, similar to carrots or sweet potatoes. The amount that fits will depend on the individual’s daily carb limit and tolerance levels.
Some reasons corn is more restricted on keto diets compared to non-starchy veggies include:
– Higher carb count – Per serving, corn provides nearly 4x as many net carbs as foods like spinach and broccoli which supply just 3-5g per 100g.
– Lower fiber – With only 2g of fiber per 100g serving, fresh corn has a lower fiber content than other veggies. Fiber is important for lowering the blood sugar impact.
– Higher glycemic index – Corn has a glycemic index of 48, whereas non-starchy vegetables are usually below 30. Higher GI foods may disrupt ketosis.
– Less micronutrients – Corn lacks the dense vitamin, mineral and antioxidant content of leafy greens and other low carb vegetables that provide more nutrition per carb.
If you do want to integrate some corn on keto, opting for smaller portions of corn tortillas in recipes is likely the least disruptive way. But corn on the cob, corn chips and popcorn are better avoided on a strict keto eating plan.
Testing Ketone Levels
When adding higher carb foods like corn tortillas to a keto diet, it’s recommended to test your ketone levels to ensure you remain in ketosis.
Here are some tips for checking your ketones:
– Use ketone urine test strips – These strips change color based on the level of ketones present. A darker color indicates higher concentration of ketones.
– Try a blood ketone meter – This device pricks your finger and measures blood ketone levels. Blood ketones are most accurate for gauging your real-time state of ketosis.
– Monitor symptoms – Signs like reduced appetite, high energy and mental clarity can imply you’re staying in ketosis. Weight loss progress can be another indicator.
– Limit carb intake – Keep net carbs at around 50g or below per day from all sources like corn tortillas, vegetables, nuts and dairy to make ketosis more likely.
Testing periodically to confirm you are still producing adequate ketones can give you peace of mind when including corn tortillas or other slightly higher carb keto foods.
Potential Drawbacks of Corn Tortillas on Keto
Some potential drawbacks to keep in mind when incorporating corn tortillas into a keto diet:
– Bloating/digestive issues – The high fiber and starch in corn can cause gas, bloating or discomfort in sensitive individuals.
– Glycemic response – While lower than flour tortillas, corn tortillas can still cause more of a blood sugar spike compared to low carb alternatives like lettuce wraps.
– Can trigger cravings – Eating tortillas may lead to cravings for other high carb foods like chips, tacos, beans and rice which could kick you out of ketosis.
– Requires carb monitoring – You’ll need to carefully account for the carb totals from any tortillas within your daily allowance which takes more work.
– Slowed weight loss – Overdoing intake of corn tortillas can provide excess calories and carbohydrates that hinder weight loss, especially for more insulin resistant individuals.
While corn tortillas offer convenience for keto recipes, taking advantage of lower carb options can provide better results. But eating corn tortillas from time to time is unlikely to negatively impact health or ketosis drastically.
Cooking and Serving Tips for Corn Tortillas on Keto
Here are some preparation and serving tips for corn tortillas on a keto diet:
– Warm before serving – Warm tortillas up briefly in the microwave or oven to make them soft and pliable for rolling or folding without cracking.
– Double up for strength – Layer two tortillas together if making enchiladas or quesadillas to prevent tearing and carb overage from damaged tortillas.
– Go easy on oil – Lightly frying tortillas in a small amount of olive oil or avocado oil will add flavor without excess calories.
– Cut into chips – For nachos or chilaquiles, cut tortillas into wedges and bake into healthier low carb chips.
– Make soft tacos – Serve meat and fillings in double layered tortillas to prevent breakage compared to crunchy taco shells.
– Add flavor boosts – Mix spices like garlic powder, onion powder, chili powder or cumin into the tortillas while cooking for extra flavor.
– Keep moist – Store leftover tortillas in a sealed bag in the fridge to prevent drying out. You can microwave with a damp paper towel to refresh.
With some tweaks to preparation, serving methods and storage, corn tortillas can be adapted into a keto diet successfully.
Bottom Line
Corn tortillas can be included in a keto diet plan in moderation, but need to be accounted for in total daily carb intake. A 6 inch tortilla contains around 13g net carbs, so limiting to 1-3 per day is recommended, paired with other low carb foods.
To stay in ketosis consistently, opts for lower carb alternatives like lettuce wraps, almond flour tortillas or cheese shells whenever possible. But the occasional corn tortilla in a taco salad or enchilada with keto friendly fillings can add variety.
Testing ketones, watching portions and combining with high fat sides can allow you to integrate small amounts of corn tortillas into a keto lifestyle.
