When looking for tortillas with no added sugars, it’s important to read nutrition labels carefully. Many tortilla brands contain added sugars to enhance flavor and texture. However, there are options on the market made without added sugars for people monitoring their sugar intake.
Do flour tortillas have sugar?
Traditional flour tortillas often contain some added sugars. White flour contains no naturally occurring sugars, so manufacturers will frequently add sugar to help activate the yeast, enhance browning, and improve flavor. The amount of added sugars varies between brands, but is typically 1-3 grams per tortilla.
Do corn tortillas have sugar?
Corn tortillas are made from corn, which contains small amounts of naturally occurring sugars. However, most major brands of corn tortillas do not have added sugars. Always check the ingredient list and nutrition facts to confirm, but the majority of plain corn tortillas contain 0-1 grams of sugar per tortilla.
Low-sugar tortilla options
Here are some recommended flour and corn tortilla brands that contain no added sugars:
- La Tortilla Factory Low Carb Tortillas
- Mission Carb Balance Whole Wheat Tortillas
- Tumaro’s Low in Carbs Tortillas
- Ole Mexican Foods Xtreme Wellness High Fiber Tortillas
- Food for Life Ezekiel 4:9 Sprouted Grain Tortillas
- Maria and Ricardo’s 100% Corn Tortillas
- Calidad Corn Tortillas
- Trader Joe’s Organic Yellow Corn Tortillas
La Tortilla Factory Low Carb Tortillas
La Tortilla Factory makes low-carb flour tortillas with no added sugars. A medium 7-inch tortilla contains 5 grams of net carbs, 6 grams of fiber, and 0 grams of sugar. They are higher in protein and made with vital wheat gluten to minimize carbs while maintaining flexibility. The ingredients are wheat flour, vital wheat gluten, enriched wheat protein isolate, wheat bran, cellulose fiber, and glycerin.
Mission Carb Balance Whole Wheat Tortillas
Mission Carb Balance tortillas are specially formulated to be lower in net carbs. A medium whole wheat tortilla has 11 grams of carbs, 10 grams of fiber, 5 grams of sugar alcohols, and 0 grams of sugar. Sugar alcohols contribute sweetness without significantly impacting blood sugar levels. The ingredients include whole wheat flour, wheat protein isolate, wheat bran, sugar alcohols, and natural flavors.
Tumaro’s Low in Carbs Tortillas
Tumaro’s makes low-carb flour tortillas with no added sugars. A medium 8-inch tortilla contains 15 grams of net carbs, 8 grams of fiber, and 0 grams of sugar. Like the La Tortilla Factory brand, they rely on vital wheat gluten to lower the carb content. Ingredients include unbleached enriched wheat flour, vital wheat gluten, wheat protein isolate, and wheat bran.
Ole Mexican Foods Xtreme Wellness High Fiber Tortillas
The Xtreme Wellness tortillas from Ole Mexican Foods are very low in net carbs and have no added sugars. A medium tortilla has 5 grams of total carbs, 4 grams of fiber, and 0 grams of sugar. They achieve this by using a blend of wheat bran, whole wheat flour, wheat protein isolate, and cellulose fiber. Despite the high fiber content, customers praise the taste and flexibility.
Food for Life Ezekiel 4:9 Sprouted Grain Tortillas
Food for Life Ezekiel tortillas are higher in protein and fiber with no added sugar. A medium tortilla contains 15 grams of carbs, 3 grams of fiber, and 0 grams of sugar. They are made with sprouted organic grains and legumes, which are naturally easier to digest. The complete ingredient list includes organic sprouted wheat, organic malted barley, organic sprouted lentils, organic sprouted soybeans, organic sprouted spelt, filtered water, and sea salt.
Maria and Ricardo’s 100% Corn Tortillas
Maria and Ricardo’s produce authentic corn tortillas using a traditional nixtamalization process. Their classic yellow corn tortillas contain no added sugars. A medium 6-inch tortilla has 12 grams of carbs, 2 grams of fiber, and 0 grams of sugar. The simple ingredients are ground corn treated with lime and water.
Calidad Corn Tortillas
Calidad makes traditional corn tortillas using a time-honored technique called nixtamalization. Their plain yellow corn tortillas have no added sugars. A medium 6-inch tortilla contains 13 grams of carbs, 2 grams of fiber, and 0 grams of sugar. They are produced from whole grain corn, water and lime.
Trader Joe’s Organic Yellow Corn Tortillas
Trader Joe’s sells USDA certified organic yellow corn tortillas with minimal ingredients. A medium 6-inch tortilla has 15 grams of carbs, 2 grams of fiber, and 0 grams of sugar. They are made from stone ground organic yellow corn treated with lime and water to unlock the corn’s nutrients.
Healthiest sugar-free tortilla options
When evaluating sugar-free tortilla options, here are some factors to consider in choosing the healthiest brand for your needs:
| Tortilla Type | Benefits | Drawbacks |
|---|---|---|
| Low-carb flour tortillas |
|
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| Sprouted grain tortillas |
|
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| 100% corn tortillas |
|
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In general, sprouted whole grain and 100% corn tortillas are healthier options for those without gluten sensitivities or carb restrictions. Low-carb flour tortillas work well for low-carb, ketogenic, and diabetic diets but contain gluten. Consider your own nutritional needs and preferences when selecting the healthiest sugar-free tortilla option for your diet.
Tips for finding and using sugar-free tortillas
1. Check the ingredient list
Carefully read the ingredient list on all tortilla packaging. Watch out for added sugars like cane sugar, brown sugar, honey, agave, and maple syrup. Also be aware of sugar alcohols like maltitol and erythritol, which can be used in “low-carb” tortillas.
2. Read nutrition facts for sugars content
In addition to the ingredient list, analyze the nutrition facts label. Look at the total carbohydrate content and identify how many grams come from sugar. Healthy sugar-free tortillas will have 0g listed under sugars.
3. Buy plain varieties over flavored
Opt for plain tortillas rather than flavored varieties, which are more likely to contain added sweeteners. Prioritize plain yellow corn or whole wheat flour tortillas.
4. Shop organic and non-GMO if possible
Organic and non-GMO tortillas are typically made with fewer additives and less processed ingredients. Organic corn tortillas, in particular, often have fewer ingredients overall.
5. Warm or steam before use as needed
Sugar-free tortillas that are high in fiber or made from sprouted grains can be more prone to cracking or breaking. Gently warming them before use helps make them more flexible and easy to roll or fold without tearing.
6. Avoid overheating during cooking
Be careful not to overcook sugar-free tortillas or they may become crisp or crack. Use moderate heat when warming and keep an eye on them as they heat.
7. Store in proper conditions
After opening sugar-free tortilla packages, rewrap tightly in plastic wrap or aluminum foil. Keep refrigerated or frozen to prevent drying out. Proper storage helps maintain freshness and flexibility.
Do sugar-free tortillas taste different?
In most cases, sugar-free tortillas made with wholesome ingredients taste quite similar to varieties with added sugars. Subtle taste differences you may notice include:
- Whole grain or sprouted flour tortillas can have a nuttier, richer taste from the whole grains
- Corn tortillas may taste slightly more corn-forward without added sugars
- Low-carb tortillas can have a slight aftertaste from sugar alcohol sweeteners
However, when sticking to plain varieties without complicated additives, sugar-free tortillas taste largely the same as normal tortillas. Toppings and fillings will have a greater impact on the overall flavor profile than omitting added sugars from the tortillas themselves.
Are sugar-free tortillas healthy?
Sugar-free tortillas can be a healthier option by avoiding added sugars, which have minimal nutritional value. However, nutrition depends most importantly on the specific ingredients used:
- 100% corn tortillas can provide fiber, antioxidants, and essential vitamins found naturally in whole corn.
- Whole wheat tortillas provide important nutrients from the entire wheat grain like dietary fiber, iron, zinc, magnesium, and B vitamins.
- Sprouted grain tortillas are easier to digest and higher in protein.
Prioritize tortillas made from whole food ingredients like sprouted whole grains, non-GMO corn, etc. Be cautious of highly processed low-carb tortillas with a long list of added starches, gums, and binding agents.
Recipes using sugar-free tortillas
Here are some tasty recipes highlighting sugar-free tortillas:
Breakfast Tacos
Fill warmed sugar-free corn or flour tortillas with scrambled egg whites, black beans, salsa, and avocado for a filling morning meal. Swap in your favorite taco toppings.
Veggie Fajita Bowls
Load up sugar-free 100% corn tortillas with sauteed peppers and onions, grilled veggies, beans, rice, salsa, and guacamole.
Tortilla Pizza
Top sugar-free whole wheat tortillas with marinara sauce, low-fat mozzarella, and plenty of veggies for a fun pizza night.
Breakfast Burritos
Fill sugar-free sprouted grain tortillas with scrambled eggs, turkey bacon, spinach, and low-fat cheese for a protein-packed breakfast.
The Bottom Line
There are many good options for sugar-free tortillas on the market made from ingredients like whole wheat flour, sprouted grains, and non-GMO corn. Carefully read labels to avoid added sugars and sugar alcohols. Prioritize whole food ingredients and proper storage to get the most nutrition and best texture from sugar-free tortillas. With an understanding of available products and a few helpful tips, sugar-free tortillas can become a regular go-to in your healthy kitchen arsenal.
