Low carb tortillas, also known as carb balance tortillas, have become increasingly popular among people looking to reduce their carb intake. But how many net carbs are actually in one carb balance tortilla? In this comprehensive guide, we’ll take a close look at the carb counts of popular low carb tortilla brands and sizes to help you determine how they may fit into a low carb, keto, or diabetic eating plan.
What are Carb Balance Tortillas?
Carb balance tortillas are a type of low carb tortilla that are made with a blend of ingredients to provide fewer net carbohydrates than traditional tortillas made with just flour or corn. They are designed to mimic regular tortillas in taste and texture while lowering the carb count significantly.
To create carb balance tortillas, manufacturers replace a portion of the regular flour or corn with fiber and protein-rich ingredients like wheat protein, milk protein, soy protein, whole wheat flour, oat fiber, and flaxseed. Some may also add fat from canola oil or other sources to boost the flavor and moisture.
The result is a tortilla that has fewer digestible carbohydrates that raise blood sugar but provides increased fiber and protein content. Many brands tout a balance of carbs to fiber and protein as a way to help control blood sugar spikes.
Benefits of Carb Balance Tortillas
There are several reasons carb balance tortillas have become popular, especially among low carb, ketogenic, and diabetic diets:
- Lower in net carbs – Carb balance tortillas provide about a third to a half less net carbs than regular tortillas.
- Increased fiber – The added wheat protein, oat fiber, and other ingredients boost the fiber content compared to regular white or corn tortillas.
- Higher protein – Sources like wheat gluten, milk protein, and soy protein significantly increase the protein content.
- Lower glycemic impact – The balance of carbs, fiber, fat, and protein means they have a lower impact on blood sugar.
- Taste and texture – Many carb balance tortillas taste very similar to regular tortillas and have a comparable pliable texture.
- Versatility – You can use them just like regular tortillas for burritos, tacos, quesadillas, sandwiches, pizza crusts, and more.
The reduced carb counts and increased fiber and protein make carb balance tortillas a useful substitute for regular tortillas on low carb and diabetic diets where controlling carbs and blood sugar is important.
Factors Affecting Carbs in Carb Balance Tortillas
Several factors affect the net carb counts of carb balance tortillas, including:
- Ingredients used – The specific blend of flours, fibers, proteins, and fats impacts the carb profile.
- Tortilla size – Smaller tortillas mean less of all nutrients including carbs per serving.
- Brand – Different brands use their own proprietary mixes of ingredients resulting in variations in nutrition stats.
- Whole wheat or flour – Whole wheat tortillas are a bit higher in carbs than carb balance flour tortillas.
As you compare different sizes and brands, you’ll notice differences in the total and net carb counts. Be sure to read nutrition labels closely and compare serving sizes for the most accurate information.
How Carb Balance Tortillas Fit Low Carb, Keto, and Diabetic Diets
Low carb tortillas can fit into several different diet approaches:
- Ketogenic diets – Most ketogenic or “keto” plans aim to get carbs very low, under 50 grams daily. A single carb balance tortilla may use 1/4 or more of your daily carb limit on keto, so portion control is key.
- Low carb diets – On more flexible low carb diets with 50-150 grams of carbs per day, you can likely fit in 1-2 tortillas depending on size. They are a good replacement for higher carb regular tortillas.
- Diabetic diets – Carb balance tortillas can help control blood sugar spikes and provide fiber. However, moderation is still important for overall carb intake.
In all cases, be mindful of portion sizes and combine with low carb fillings like meats, cheeses, eggs, and non-starchy vegetables.
Net Carbs vs Total Carbs
When considering the carb counts, it’s important to distinguish between total carbs and net carbs:
- Total carbs – This reflects all carbohydrates in the tortilla, including starch, sugar, and fiber.
- Net carbs – Net carbs are total carbs minus fiber (some also subtract sugar alcohols and other components).
For nutrition labeling, most countries require listing total carbs. However, fiber is indigestible so net carbs give a more accurate view of how a food impacts blood sugar. Net carbs = Total Carbs – Fiber – Sugar Alcohols (in some cases).
Since carb balance tortillas are higher in fiber than regular tortillas, the net carbs are significantly lower than the total carbs. Paying attention to the net carbs gives a better idea of their true effect on blood sugar.
Carb Counts of Popular Low Carb Tortilla Brands and Sizes
Now that we’ve covered some background on low carb tortillas, let’s analyze the carb counts of some top selling products. Here is a comparison of different brands and sizes along with their total carb and fiber amounts to calculate net carbs per tortilla.
| Brand | Type | Size | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|---|---|
| Mission | Carb Balance Whole Wheat | Regular – 8″ diameter | 18g | 14g | 4g |
| Mission | Carb Balance Flour | Regular – 8″ diameter | 15g | 12g | 3g |
| La Tortilla Factory | Low Carb Whole Wheat | Regular – 8″ diameter | 17g | 13g | 4g |
| La Tortilla Factory | Low Carb Flour | Regular – 7″ diameter | 13g | 11g | 2g |
| Tumaro’s | Low in Carbs Whole Wheat | Regular – 8″ diameter | 15g | 5g | 10g |
| Tumaro’s | Low in Carbs Flour | Regular – 8″ diameter | 13g | 5g | 8g |
| Ole | Xtreme Wellness High Fiber | Small – 6″ diameter | 8g | 6g | 2g |
| Ole | Xtreme Wellness High Fiber | Medium – 7″ diameter | 10g | 8g | 2g |
| Ole | Xtreme Wellness High Fiber | Large – 8″ diameter | 12g | 10g | 2g |
As you can see, the most popular low carb tortilla brands range from 2-4g net carbs for regular flour tortillas and 4-10g for whole wheat. The Mission and La Tortilla Factory brands have the lowest net carbs due to higher fiber.
Smaller size tortillas also mean lower net carbs, with some brands having mini 6″ carb balance tortillas with around 2g net carbs. The key is balancing your desired tortilla size and taste preferences with the carb counts that fit your diet plan.
Net Carb Ranges by Tortilla Type
In general, these are typical net carb amounts for different categories of low carb tortillas:
- Regular flour: 2-4g net carbs
- Whole wheat flour: 4-10g net carbs
- Small (6″ diameter): 2-5g net carbs
- Medium (7″ diameter): 2-6g net carbs
- Large (8″ diameter): 3-10g net carbs
Do Carb Balance Tortillas Spike Blood Sugar?
An important question around low carb tortillas is whether they spike blood sugar levels. Here’s what you need to know:
- Fiber, protein, and fat slow digestion of carbs and lower glycemic impact.
- Studies show carb balance tortillas reduce glucose and insulin response compared to regular tortillas.
- Whole wheat versions may have slightly higher glycemic response than flour.
- Smaller serving sizes mean lower glycemic response.
Overall, research and nutrition science indicates that replacing regular tortillas with low carb varieties can reduce the spike in blood sugar and insulin. However, effects can vary based on individual carb tolerance.
Tips for Controlling Blood Sugar with Low Carb Tortillas
Here are some tips to help control blood sugar when eating carb balance tortillas:
- Opt for smaller tortilla sizes
- Pair with protein like eggs or cheese
- Fill with non-starchy vegetables
- Limit to 1-2 tortillas per meal
- Spread carb intake evenly throughout the day
Whole Wheat vs. Flour Carb Balance Tortillas
When choosing low carb tortillas, you’ll typically have the option of whole wheat or flour varieties. Here’s how they compare:
| Whole Wheat | Flour | |
|---|---|---|
| Texture | Slightly more dense and chewy | Lighter, softer, and more pliable |
| Flavor | Nuttier, wheat flavor | More mild taste |
| Net carbs | 4-10g per tortilla | 2-4g per tortilla |
| Fiber | Higher | Lower |
| Glycemic impact | Slightly higher | Lower |
As you can see, whole wheat tortillas offer more fiber and nutty flavor at the expense of slightly higher carbs and glycemic impact. Flour tortillas are lower in carbs and glycemic response but lack some of the nutrition of whole grain.
Tips for Enjoying Low Carb Tortillas
Here are some helpful tips for purchasing and cooking with carb balance tortillas:
- Read labels carefully – Check the carb and fiber amounts to calculate net carbs.
- Understand serving sizes – Some list 2 tortillas as a serving, so divide nutrition info in half for 1 tortilla.
- Warm before eating – Heat in a skillet or microwave 10-15 seconds for a soft, pliable texture.
- Store in refrigerator or freezer – Keeps tortillas fresh longer than pantry storage.
- Avoid overheating – They can dry out and become brittle if cooked too long.
- Use for wraps, tacos, pizza crusts – Get creative with fillings and toppings beyond just sandwiches.
- Pair with protein and veggies – Fill with lean meats, eggs, cheese, beans, peppers, onions, etc.
Sample Low Carb Tortilla Meals and Snacks
To give you some inspiration, here are a few healthy and delicious meal ideas using low carb tortillas:
Breakfast
- Scrambled egg breakfast burrito
- Sausage, egg and cheese breakfast taco
- Spinach, tomato, avocado breakfast taco
- Bacon, egg and cheese breakfast sandwich
Lunch
- Turkey, cheese and avocado wrap
- Tuna salad lettuce wrap
- Chicken fajita lettuce wraps
- Steak, caramelized onions, goat cheese quesadilla
Dinner
- Taco salad with ground turkey
- Chicken fajitas
- Steak and cheese quesadilla
- Veggie pizza on low carb tortilla crust
Snacks
- Ham and cheese roll-up
- Peanut butter and banana tortilla
- Cheese quesadilla
- Turkey roll-ups with cream cheese and cucumber
The Bottom Line
When closely examining the nutrition labels, most low carb or carb balance tortillas contain about 2-4g net carbs for flour varieties and 4-10g for whole wheat. The specific carb count will vary based on the brand, ingredients, and size of tortilla.
Replacing regular higher carb tortillas with the low carb versions allows you to still enjoy wraps, tacos, quesadillas and more while potentially lowering blood sugar impact. Just be mindful of portions and fill with low carb ingredients.
When incorporated as part of a healthy low carb, keto, or diabetic diet plan, carb balance tortillas can be a versatile, better-for-you option over their higher carb traditional counterparts.
