Guide to No Sodium Tortillas - Store Bought and Homemade Recipes

A Guide to Finding and Making No Sodium Tortillas

Tortillas are a staple of Mexican cuisine and a versatile option for wraps, tacos, quesadillas and more. However, many store-bought tortillas are surprisingly high in sodium, with some containing over 300mg per tortilla.

For those watching their salt intake due to high blood pressure, heart disease or other health concerns, sodium-laden tortillas can quickly sabotage your efforts. Thankfully, more no sodium and low sodium tortilla options are hitting grocery shelves while homemade recipes make it easy to DIY.

Why Limit Sodium in Tortillas?

Sodium is an essential mineral and electrolyte that the body needs in small amounts. However, the average American consumes over 3,400mg of sodium per day - well above the recommended limits:

• Daily Sodium Recommendations
  • 2300mg per day: General adult limit
  • 1500mg per day: Recommended for those with high blood pressure or at risk of heart disease

The excessive sodium load comes mainly from processed, packaged and restaurant foods. Tortillas and other bread products contribute a surprising amount of "hidden" sodium to diets.

Consuming too much sodium can lead to elevated blood pressure, increasing strain on your heart and blood vessels. Over time, high sodium intake is linked to an increased risk of stroke, heart attack, heart failure, kidney disease and other health problems.

Cutting back on sodium by choosing no sodium tortillas is a smart step to take control of your health.

Finding No Sodium Tortillas at the Store

If you don't have time to make homemade tortillas from scratch, some retailers now offer convenient no sodium and low sodium options. Here's what to look for on your next tortilla run:

• Read nutrition labels: Scan ingredient lists and nutrition facts panels to find tortillas with 0-50mg sodium per tortilla.
• Check small brands: Boutique, health food and gluten-free brands often have no sodium varieties.
• Shop refrigerated section: Fresh tortillas in the refrigerated deli section tend to be lower in sodium than shelf-stable wraps.
• Consider corn tortillas: Corn tortillas typically contain less sodium than flour tortillas.
• Buy plain: Steer clear of pre-flavored tortillas, which load up on sodium.
• Look for buzzwords: Terms like "no salt added," "low sodium" and "unsalted" signal better options.

Some specific no sodium tortilla brands and products to look out for include:

• Food For Life Ezekiel 4:9 Sprouted Grain Tortillas
• La Tortilla Factory Low Sodium tortillas
• Mission Soft Taco Unsalted Tortillas
• Tumaro's Low in Sodium 8" Tortillas
• Trader Joe's Low Sodium Wheat Tortillas

Making Your Own No Sodium Tortillas

For full control over sodium levels, making your own no sodium tortillas is easy and just requires a few simple ingredients:

Basic Flour Tortilla Recipe

Ingredients:

• 2 cups all-purpose flour
• 1 tsp baking powder
• 14 tsp salt (optional)
• 3 tbsp olive oil or melted butter
• 2/3 cup warm water

Instructions:

1. In a medium bowl, mix together the flour, baking powder and optional salt.
2. Add in the olive oil or melted butter and work it into the flour mixture using your fingers until combined.
3. Add the warm water and knead until a soft dough forms. Add 1-2 tbsp more flour if too sticky.
4. Cover and let rest for 30 minutes.
5. Divide dough into 8 equal balls. Use a rolling pin to roll each into a thin round tortilla.
6. Cook on a hot lightly oiled skillet for 30-60 seconds per side until lightly browned.

Flour Tortilla Nutrition Facts (1 tortilla)

• Calories: 117
• Carbs: 20g
• Protein: 3g
• Fat: 3g
• Sodium: 74mg
• Fiber: 1g

Corn Tortilla Recipe

Ingredients:

• 2 cups masa harina
• 1 12 cups warm water
• Pinch of salt (optional)

Instructions:

1. In a medium bowl, whisk together the masa harina, warm water and optional salt.
2. Knead until a smooth, elastic dough forms. Cover and let rest for 30 minutes.
3. Divide dough into 10 equal balls. Use a tortilla press lined with parchment paper to press each into a round tortilla.
4. Cook on a hot lightly oiled skillet for 30-60 seconds per side until lightly browned.

Corn Tortilla Nutrition Facts (1 tortilla)

• Calories: 57
• Carbs: 11g
• Protein: 1g
• Fat: 1g
• Sodium: 6mg
• Fiber: 2g

Flavor your homemade tortillas by adding a pinch of garlic powder, cumin, oregano or another favorite spice. Refrigerate leftovers in an airtight container for up to 5 days or freeze for several months.

Tips for Following a No Sodium Diet

Making your own tortillas or buying unsalted varieties is a great start. But limiting overall sodium intake takes more work. Here are some tips for reducing sodium in your diet:

Read Labels Carefully

Scan nutrition labels and look for low sodium options under 140mg per serving. Watch out for hidden sources like bread, canned goods, sauces, dressings and restaurant meals.

Consume More Fresh Foods

Focus on fresh fruits, vegetables, low sodium proteins like chicken breast and lean beef, along with healthy fats from oils, nuts and seeds. These give you nutrients without excess sodium.

Skip the Salt Shaker

Avoid adding extra salt when cooking or at the table. Use vinegars, spices, herbs and sodium-free seasoning blends to flavor foods instead.

Rinse Canned Foods

Rinsing canned beans, vegetables, tuna and other items can remove some excess sodium chloride.

Limit Processed Meats

Deli meats, sausages, bacon and canned meats have added sodium. Stick to fresh or frozen plain poultry, fish and lean beef or pork.

Cook At Home

Restaurant and take-out meals often blast sodium limits. Preparing more dishes at home lets you control ingredients.

Watch Restaurant Portion Sizes

When dining out, order smaller sizes, share entrees, or take part home. This cuts down on overall sodium intake from one meal.

Following a no sodium diet takes diligence, but healthier tortilla choices combined with these sodium-slashing tips offer a tasty path to better blood pressure and heart health.

The Bottom Line

With many store-bought tortillas containing 300mg or more sodium each, sticking to no sodium or low sodium tortillas is important for heart health. Scan labels and shop the refrigerated section to find options with 0-50mg sodium per tortilla. Making your own flour or corn tortillas only requires a few basic ingredients and eliminates added sodium.

Along with unsalted tortillas, emphasize fresh, whole foods and avoid adding salt during cooking or at the table. Read nutrition labels closely and limit restaurant meals. With some simple swaps and sodium-cutting steps, creating heart-healthy, low sodium Mexican meals is easy and delicious.

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.