Monday, September 26, 2022

Can You Eat Corn Tortillas On Keto

Can I Eat Tortillas On The Keto Diet

Keto “Corn Flour” Tortillas

Yes, you can eat tortillas on the keto diet, but you need to be careful. Most of the tortillas you find on the grocery store shelves are not going to be compatible with the keto diet. Therefore, you always need to take a look at the nutrition facts and figure out how many grams of carbs are in a tortilla and how much fiber is in them. There are low-carb tortilla options, and this is probably where you want to start if you want to eat tortillas on the keto diet.

How To Make Keto

Making keto-friendly tortillas is very easy. You can make this kind of tortilla in just 20 minutes. This tortilla is grain-free and gluten-free.

For this method, you can use sunflower seed flour, almond flour, or coconut flour according to your preference.

This recipe is as simple as others and also prepares in the same way as corn tortillas, but in this, we replace corn or wheat with Almond flour, coconut flour, or sunflower seed flour.

Macros2g net carbs, 2g fiber, 5g fat, 3g protein



  • Mix 125g almond flour, baking powder, xanthan gum, and salt to a food processor. Or you can mix them by hand in a large bowl as we Indians do.
  • Pour apple cider vinegar into a running machine so it can be distributed evenly. Stop the food processor once it forms like a ball. It will be sticky.
  • Heat up skillets over medium heat. Check the heat by sprinkling a few droplets of water.
  • Break the dough into a ball no more than 25-30g.
  • Using a tortilla press makes a small thin sheet of diameter 4-6 inches.
  • Transfer it to skillets for about 5 seconds and flip it over until its golden color reaches both sides. Do not overcook them.
  • Now gluten-free and grain-free tortilla is ready to serve.

How To Roll Out A Corn Tortilla

With A Tortilla Press: Divide the tortilla dough into individual dough balls and roll them so they are round. This helps for rolling or pressing them out evenly. In order for your tortillas to not break, they need to be fairly thin. Your best bet for success is using a tortilla press .

If you do not have a press, roll the dough about 1/8 thick or so between the two sheets of parchment paper or wax paper. Try and do this as evenly as possible so your tortillas are roughly all the same size when your done. I really like using a marble rolling pin because it is so heavy. Cut out tortillas with a large glass or even with a small lid to a pot to get the size you want!

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Mission Carb Balance Tomato Basil Wraps

Finally, there is another carb balance option from Mission, and that comes in the form of their tomato basil wraps. Even though they are known for being delicious, they also have a low number of net carbohydrates.

One of these tortillas contains 17 grams of carbohydrates. Even though this is a relatively high number, these tortillas do not contain any sugar. They also contain 12 grams of dietary fiber, so the net carb count is only 5 grams.

If you are looking for a slightly different tortilla to incorporate into your meals, you may want to go with this option from Mission carb balance.

How Many Carbs Are In Corn

Can You Eat Corn Tortillas On Keto

Corn, like starchy vegetables and whole grains, is a high-carb food. When it comes to macronutrients, one ear of corn comes to about 123 total calories including 2 grams of fat, 5 grams of protein, 27 grams of total carbohydrates, 24 grams of net carbs, 4 grams of sugar, and only 3 grams of fiber. It only contains 1.5 grams of total fat and 4 grams of protein.

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Corn contains different vitamins and minerals such as folate, potassium, magnesium, and phosphorus. It also contains 6% of your percent daily values of vitamin A, 12% of your vitamin C, 4% of vitamin B-6, and 17% of thiamin .

Although corn is gluten-free, its considered a grain. Therefore, it may cause some allergies youre not even aware of. For some individuals, grains create a serious amount of discomfort and increase stress to the gastrointestinal tract.

Eating grains can also cause skin irritations such as a rash or hives, nausea, stomach cramps, indigestion, headaches, asthma, and more.

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What Is Better For Diabetics Corn Or Flour Tortillas

A recent study suggests that blue corn tortillas are healthier than white, especially for diabetics and dieters. Scientists found that tortillas made from blue corn had less starch and a lower glycemic index than their white counterparts. They also found that the blue tortillas had 20 percent more protein than white.

Are There Any No

Yes! While most keto chips contain a small number of carbs, some options are entirely carb-free. Weâve got some mouth-watering options for you.

Below are 11 low-carb keto chips you can make or buy. Weâll start with some homemade options and then talk through our favorite low-carb keto chip store brands.

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Fruits That Can Be Safely Included In A Keto Diet

Keto Fruit Lists

You can also make these 15 Weight Loss Smoothies with these keto fruits.

Carbs in berries are generally low, so any kind of berries are actually keto-friendly.

Except I found that the carbs in blueberries are slightly higher.

Blackberries are reasonably low in carbohydrates. It contains only 4.9 grams of carbs per 100 gms.

Not only it is tasty but I like the blackberries more for their medicinal values.

Blackberries lower the blood glucose level and hence leads to a better cholesterol profile. It also provides antimicrobial and antidiabetic effects.

Blackberries also reduce inflammation. This is where your stomach and waist start to shrink So, happily include it in a keto diet.

Are blueberries keto?

Considering the carb content, blueberries can meet the keto diet criteria with similar but slightly higher carb content to blackberries.

1/2 cup dried blueberries contain 5 gm of carbs, whereas 1/2 cup of raw blueberries contains 9 gm of carbs.

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Storing And Freezing Low Carb Tortillas

  • To store: Leftover tortillas can be stored in the refrigerator, covered in paper towels AND plastic wrap. The paper towel ensures it stays soft and fluffy, and less resistant to becoming dry. Tortillas will keep well for up to 5 days. Let it sit at room temperature for 30 minutes before using.
  • To freeze: Freeze leftovers in ziplock bags, and store them in the freezer for up to 2 months. Thaw at room temperature or in the refrigerator overnight.
  • Reheating: Microwave the wraps for 30-40 seconds, until soft and pliable.

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When You Should Avoid Tortillas

Tortillas may not be the best option for those following a low-carb or keto diet. You may want to steer clear of them in general, unless youre making them yourself.

While the glycemic index of corn tortillas is considerably low especially if you make them yourself pre-packaged flour tortillas might have ingredients that could be damaging to your health.

Some of the options in your local grocery store can contain substances such as enriched bleached white flour, corn starch, hydrogenated oils, sodium benzoate, , cellulose gum, dough conditioners, and sorbic acid.

The body processes enriched bleached white flour just like sugar, creating a rapid increase in blood glucose, therefore activating a strong insulin response. This creates a sudden burst of sugar in your cells, which could be avoided by choosing a low-carb flour alternative.

You may also want to avoid flour tortillas if youre intolerant or sensitive to gluten. Because theyre made directly from wheat grounds, flour tortillas are not gluten-free and may create some undesired side effects such as bloating, constipation, abdominal pain, headaches, skin issues, fatigue, anxiety, and more.

Are Spinach Wraps Keto Approved

Spinach wraps, from the outside, look like a keto friendly option. For instance, I took a look at Mission Carb Balance Spinach Herb Tortilla Wraps, which are promoted as having 3 grams of net carbs per serve.

Whilst this is true, they do have 3 grams of net carbs, the bulk of the ingredients are modified wheat starch, whole wheat flour, wheat gluten, vegetable shortening and wheat gluten isolate. Yikes! That sounds like a lot of wheat to me!

Eating a commercially prepared spinach wrap at 3 grams of net carbs may not put you out of ketosis, but you do need to be mindful of what ingredients they contain. Some might cause problems for those with irritable bowel syndrome, gluten intolerance and other food intolerances.

Looking further at the ingredients, the wraps contain less than 2% spinach powder, salt, onion powder, spices, garlic powder etc.

Now, Im not a food scientist, but to me it looks like a whole lot of unhealthy wheat products counteracted with a bunch of fiber to make the wrap 3 grams of net carbs. Would I buy these and eat them on keto? Probably not.

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What Foods Havethe Most Fat For Keto Diet

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Fruit Might Cause Bloating And Indigestion

6 Best Low Carb Tortillas on Keto You Can Buy (Corn &  Flour) [2019 ...

As alluded to earlier, fruit contains large amounts of a simple sugar known as fructose, which is digested a bit differently than other simple sugars.

Fructose can cause indigestion, abdominal cramping, and bloating due to poor absorption in the lower gastrointestinal tract.

Moreover, the fruit we consume nowadays tends to be much larger in terms of size, meaning as a whole, we are eating more and more fructose. Not to mention the additive high-fructose corn syrup in many processed foods these days.

Now, bloating and indigestion wont intrinsically hinder weight loss. However, these symptoms can still lead to frustrating results and poor body image in chronically bloated people and experience gut distress. Fortunately, there are probiotics for gut health.

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Well, theres good news. You can keep your weekly taco tradition, even on the keto diet.

Most tacos, enchiladas, fajitas, and your other favorite Tex-Mex dishes are packed with carbohydrates. And once you add the requisite side of rice, youre consuming well over your daily net carb allowance.

But there are alternatives that wont slow down your weight loss progress when youre on a keto diet.

Just as you can still consume pasta, pizza crusts, and dessert on keto, you can still indulge in Mexican food. All you need are a few smart ingredient swaps.

This list of low-carb tortillas are a perfect match for keto-friendly rice substitutes and low-carb bean options . Top with guacamole, and youll have the perfect low-carb evening.

Read on to find four homemade low-carb tortilla recipes, two store-bought picks, and three brands you should avoid.

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Can You Eat Fruit On The Keto Diet

You can most certainly enjoy the luscious taste of fruits on keto, it just depends on which fruits you choose to eat and the portion size. No food or fruit is completely forbidden on a keto diet plan, as long as youre hitting your daily keto macro goals you should be good to go. There are certain high carb foods that can make achieving this, pretty challenging, including some fruits and vegetables. But as long as youre aware of the carbs that are present in your portion size, then you can enjoy as many varieties as you like, on multiple days of the week.

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When Corn Might Have A Place In The Keto Diet

There are a couple different keto diets that allow you to have more carbs than the SKD. Two of these diets being the targeted ketogenic diet and the cyclical ketogenic diet .

While they are both meant for more active individuals, they do differ in when you consume your carbs.

The TKD is meant for individuals that live a more active lifestyle that need a little more carbs around their workouts. This type of ketogenic diet allows an additional 20 to 50 grams of carbs both before and after your designated workout window. This is just enough carbs to fuel your workout without kicking you out of ketosis for long, if at all.

The CKD is meant for athletes, bodybuilders, or another individuals that train at such a high level that they need more carbs in order to perform at their desired intensity.

The CKD follows a STD template for five or six days of the week, with the other day or two being a full on carb backloading period. Carb backloading gives you the opportunity to consume up to 600 grams of carbs in a 24 to 48 hour time period in order to completely refill your muscle glycogen stores.

Ingredients For Making Low Carb Tortilla Chips

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  • Tortillas: You can use my homemade almond flour tortillas or purchased tortillas. If you decide to buy them, check the ingredients and make sure that they fit within your dietary goals. Unless you have a local bakery, it can be hard to find keto tortillas that are also gluten-free.
  • Avocado Oil: You could also use olive oil be aware of the smoke point.
  • Salt: I use Maldon sea salt. If you are frying, make sure that you salt the chips right when you take them out of the oil.

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What Kind Of Chips Are Good For Keto

As you know, there are tons of chips at supermarkets. There is something for everyone Doritos, Ruffles, Seaweed Chips you name it! The problem is, most regular chips are jam-packed with carbs, making them not keto-friendly. Most chips are made from potatoes or corn, which are both red flags in the world of keto. The good news is that you can still easily satisfy your chip cravings if you know what to look for.

The best keto-friendly chips are the low-carb and no-carb variety, which are typically made from alternative chip ingredients like meat, cheese, fish. And while you can sneak a few in if you are tracking your carb intake, youll need to avoid chips made predominantly from starchy vegetables like corn, potatoes, and peas.

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