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Can diabetics eat corn tortillas – diabetic living
A diabetes diagnosis can leave you scared that youll have to change all he meals you are used to eatinhng. A diabetic is supposed to be on a low carb diet in order to control blood sugar levels.
Diabetes is a condition that develops when the boody is unable to absorb glucose from the bloodsteream to be used as fuel. When one has diabetes, there is insufficient production of insulin needed for absorption of blood sugars into body cells.
Diabetes is a very serious lifestyle disease that calls for major lifestyle changes. Lack of propoer diabetes management can lead to grave consequences such as organ failure, heart disease, stroke, loos of eyesight and eventually, an untimely death. It is therffore important to consult with your dietician to help you develiop a diet that can go along with the disease.
So back to the question that brought us here, ‘can diabetics eat corn tortillas? Well yes! Here is a complete guide on how to include corn tortillas in your diebetic diet.
Glycemic index of Corn tortillas
Corn is great source of vitamins, carbohydrates, mi8nerals and fiber. It has low amounts of sodium and fat. Tortillas are generally flat bread, made from either whaet flloour or corn. Corn tortillas are consired healthier than flour tortillas.
Corn tortillas have a glycemic index of 46. The glyccemic index is a measure of how food affects blood glucose (blood sugar). Foods with a low glyvcemic index do not have much effecton blood sugar however, foods with high glycemic score cause blood sugar spikes. Low glycemic fooods are those that have a score of less than 55. Medium glycemic foods range from 56-69, while high glycemic fooods have a score of 70 and above.
Foods with a high glycemic index score undergo digestion quickly, therefore releasing glucose quickly. Low glycemic foods tend to release sugar slowly, resulting to a steady and slow supply of energy for longer periods. The glycemic score cou7nts up to 100, with pure glucode scoring 100.
Are corn tortillas good for diabetics
Corn tortillas are usually whole grain. A corn tortilla is made from 100% corn including the bran, gem and endosperm. Corn tortillas are processed frfrom maize.
Coron torilllas have more fiber, which is good for your digestive health and managing diabetes.
An average sized corn tortilla contains about 12g of carbs intotal.
In general, corn tortillas are low carb, but not zero carbs. This fact is important for those who are embracing a keto or no-carb diet. However, they are the perfect low carb alternative to flour tortillas and they are important for maintaining a low-carb diet and losing weight.
Remember, that weight management is a serious part of diabetes management. Failing to control weight can increase the risk of developing complications such as heart disease and stroke. Corn tortillas help with weight management by reducing your calorie and carb intake. They also make you feel satisfied for longer, due to their fiber content. This can reduce your need to snack and help reduce your overall calorie intake!
Also, corn tortillas are better than flour tortillas because they contain more nutrients.
When eating your corn tortillas, be mindful of portion sizes. The more you have on your plate, the more carbs you ingest.
All carbs whether natural or processed, eventually break down into glucose. Good carbs come in their natural form, that is in vegetables, fruits, or pulses.
Corn tortillas are made from maize cooked in a calcium hydroxide solution (limewater). The corn kernels are then crushed into corn flour which then becomes a dough. The dough is flattened to produce a tortilla. Corn tortillas have fewer carbs compared to wheat tortillas and are also less refined making them healthier and more keto-friendly.
However, corn tortillas are not exactly keto-friendly; they are other foods that have a lower carb count. Surprisingly, there are no completely keto-friendly tortillas, but you can still sneak in small quantities of corn tortillas in your zero-carb diet.
The high fiber content in corn tortillas makes them ideal for diabetics. Fiber is known to slow down digestion rates and improve one’s digestive health. Fiber has also been associated with stabilizing blood sugars. When foods undergo slow digestion, glucose is released slowly, therefore, ideal for a diabetic. Good diabetes management will eventually reduce your reliance on medication.
If you are worried about the number of carbs in your tortilla, consider making homemade cor tortillas!
How to include corn tortillas in your diabetic diet
Doctors have laid out the food portions that diabetics should follow on their plates to ensure they get the most out of tier foods. Your plate should consist of half non-starchy vegetables, one quarter of grains or starchy vegetables, and ¼ lean protein. In this case, a corn tortilla should account for the entire whole grain portion of your plate.
Here’s is how to include corn tortillas in your diabetic diet:
- Cook your tortillas in the microwave, oven, grill, or a nonstick skillet with a little cooking spray. Avoid frying your tortilla in butter, lard, or oil.
- Fill your tortilla with non-starchy vegetables, poultry, fish, shellfish, shrimp, or lean beef or pork.
- Fill up your tortilla with salsa, guacamole, or lime juice to add flavor. Avoid adding salt as it increases the sodium content.
- Use reduced-fat cheese or sour cream in small amounts.
Corn tortillas are good for diabetics and they are advised to include them in their diet. It is a good source of energy, fiber, and other nutrients. It is a good alternative to flour tortillas. Back to our question, ‘can diabetics eat corn tortillas? Here are the key takeaways
- Corn tortillas also contain carbs, therefore be mindful of your portions
- Corn tortillas contain fiber, therefore take longer to digest. This means that they result in a slow and steady release of energy into the body while not upsetting blood sugars
- When preparing your homemade tortillas, avoid using butter oil, use lean meat or sea meat, add a lot of vegetables and use reduced-fat cheese and sour cream.