Finding the Best Low Carb Tortilla and Bread Options for Diabetes

Finding Lower Carb Tortilla Options for Healthy Eating

With their versatility for wraps, tacos, quesadillas, and more, tortillas can be a convenient staple food. But traditional white flour tortillas are relatively high in refined carbs. For those managing diabetes or reducing carbs, there are some great alternatives for low carb wheat tortillas.

Carb Content of Standard Wheat Tortillas

A 6-inch plain wheat flour tortilla contains about:

• 18-22 grams total carbs
• 2-4 grams fiber
• 14-18 grams net carbs

The medium 10-inch size bumps up the counts to 30-45 total carbs and around 24-36 net carbs. Restaurant-style tortillas are even larger and thicker, so they can reach 50-60+ grams of carbs each.

Low Carb Tortilla Alternatives

Here are some readily available low carb wheat and flour tortilla options:

• Small corn tortillas - About 12 grams net carbs for a 4-inch size.
• High-fiber whole wheat tortillas - Up to 7g fiber and 15g net carbs per 6-inch tortilla.
• Low-carb whole wheat tortillas - As little as 9g net carbs for a medium size.
• Tumaro's Low in Carbs tortillas - 8g net carbs per medium tortilla made with wheat protein and fiber.
• La Tortilla Factory Low Carb tortillas - 3g net carbs for the small 5-inch size.

Tips for Enjoying Low Carb Tortillas

To make the most of lower carb tortilla options:

• Compare nutrition labels and look for at least 5g fiber per serving.
• Stick to the smaller 6-8 inch sizes or cut large tortillas in half.
• Heat before serving for best texture and rolling ability.
• Combine with plenty of low carb veggies and lean protein fillings.
• Go easy on high carb toppings like rice, beans, cheese, and creamy sauces.
• Consider squeezing in some lime juice and enjoying as tacos.

Trying Alternative Grain-Free Wraps

Those severely limiting carbs or following grain-free diets have many innovative tortilla replacements to try:

• Lettuce wraps - Use large sturdy lettuce leaves like romaine or iceberg in place of tortillas.
• Collard green wraps - Blanch tough stems then fill the leaves.
• Cabbage wraps - Peel off cabbage leaves and steam briefly to soften.
• Zucchini tortillas - Thinly slice zucchini into flexible rounds.
• Eggplant tortillas - Bake eggplant slices until pliable.
• Coconut wraps - Made from coconut and water to mimic tortillas.

Lower Carb Tortilla Fillings

Focus the fillings for your low carb tortilla creations on:

• Lean proteins - Chicken, turkey, fish, shrimp, lean beef, pork, eggs
• Veggies - Spinach, lettuce, tomatoes, onions, peppers, mushrooms, avocado
• Beans/legumes (in moderation) - Black beans, pinto beans, chickpeas
• Cheese (in moderation) - Goat cheese, feta, shredded mozzarella or cheddar
• Fresh herbs - Cilantro, parsley, basil
• Condiments - Mustard, salsa, guacamole, sour cream

And limit high-carb ingredients like rice, heavy sauces, tortilla chips, excessive cheese, etc.

Making Healthy Homemade Low Carb Tortillas

For complete control over ingredients, consider making your own low carb tortillas at home. This allows you to cut carbs, boost nutrition, and avoid preservatives found in store-bought versions.

Low Carb Flour Blends

Use a 50/50 blend of:

• Oat fiber + coconut flour
• Almond flour + flax meal
• Wheat protein + psyllium husk powder

Experiment to find your favorite flour combo. The possibilities are endless!

Binders

Help hold the low carb tortillas together with:

• Eggs
• Greek yogurt
• Cottage cheese
• Nut butter
• Avocado

Flavors

Add extra flavor with:

• Oil - Olive, avocado, coconut
• Vinegar - Cider, rice wine, red wine
• Seasonings - Garlic powder, onion powder, cumin, chili powder
• Extracts - Vanilla, almond, lemon

Preparation Tips

• Mix dry ingredients first then add wet for best consistency.
• Let the batter sit 5-10 minutes before cooking.
• Cook in a dry nonstick skillet over medium heat 1-2 minutes per side.
• Stack cooled tortillas with parchment in between to prevent sticking.
• Freeze extras and reheat as needed for quick meals.

Choosing the Best Bread for Diabetes

Along with low carb tortilla options, those with diabetes should choose whole grain, minimally processed breads to help control blood sugar and improve nutrition.

Bread Tips for Diabetes

Look for breads that are:

• High fiber - At least 3-5 grams per slice.
• 100% whole grain - With whole grains listed first in ingredients.
• Low glycemic - Like sprouted breads that digest more slowly.
• Added protein - To help maintain blood sugar levels.
• Heart healthy - With healthy fats and minimal added sugars or sodium.

Limit breads made with refined flours, added sugars, and unhealthy fats like shortening or hydrogenated oils.

Recommended Bread Options for Diabetes

Some of the top bread choices include:

• Sprouted grain breads
• 100% whole wheat bread
• Whole grain rye or pumpernickel bread
• Mixed grain and seed breads
• Oat bran bread

Pair bread servings with protein foods like eggs, nuts, or lean meats to help control blood sugar response.

Talk to a Registered Dietitian

Consulting with a registered dietitian knowledgeable about diabetes nutrition can provide personalized guidance on the optimal types and amounts of bread, tortillas, and other grain foods to incorporate into your eating plan.

An RD will collaborate with your healthcare team to develop customized nutrition strategies to meet your goals while balancing your preferences and lifestyle.

The Bottom Line

Lower carb tortilla options help minimize blood sugar spikes while still enjoying wraps and Mexican dishes. Seek out small or medium high fiber, low carb, or alternative grain-free tortillas. Fill with diabetes-friendly proteins, veggies, and healthy fats. Additionally focus on whole grain breads over refined varieties. An RD can help determine the right carb counts and choices for your needs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.