Low Carb Whole Wheat Tortillas for Diabetics

Understanding Carbs and Diabetes

For those living with type 2 diabetes, monitoring carb intake is a crucial part of managing blood sugar levels. The body breaks down carbohydrates from foods like bread, pasta, fruit, milk and starchy vegetables into glucose. This causes blood sugar levels to rise.

People with diabetes either don't produce enough insulin (the hormone needed to usher glucose from the bloodstream into the cells) or they can't properly use the insulin they make. This results in high blood sugar levels if too many carbs are consumed.

Setting a Carb Goal

Most experts recommend setting a carb goal of between 30-60 grams of carbs per meal and 15-30 grams per snack. Consuming the same amount of carbs at each meal can help keep blood sugar stable.

Focusing on low carb foods like non-starchy vegetables, protein foods, nuts, seeds, and dairy can help manage carb totals. Just be mindful of portion sizes, as large amounts will still impact blood sugar levels.

Whole Wheat Tortillas for Diabetes Diet

Tortillas can certainly be part of a diabetes diet, but the type matters. Mass-produced white flour tortillas have little nutritional value and can spike blood sugar levels rapidly.

Whole wheat tortillas are a better option, providing more protein, fiber and nutrients like B vitamins, magnesium and selenium. The fiber and protein also help slow digestion, preventing blood sugar spikes.

Benefits of Whole Wheat Tortillas

Here are some of the key benefits of using whole wheat tortillas:

• Fewer carbs and calories than white tortillas
• More satisfying thanks to protein and fiber
• Nutrient-rich with vitamins, minerals and antioxidants
• May support heart health due to fiber content
• Can help lower LDL (bad) cholesterol
• Excellent source of magnesium to reduce insulin resistance

Reading Nutrition Labels

When purchasing whole wheat tortillas, be sure to read nutrition labels closely. Look for options lowest in total and net carbs. Net carbs refer to the grams of digestible carbs, calculated by subtracting fiber grams from total carbs.

Ideally, aim for whole wheat tortillas with:

• Less than 15g total carbs per tortilla
• At least 3-5g fiber per tortilla
• Less than 10g net carbs per tortilla
• At least 3g protein per tortilla

Spotting True Whole Wheat

Watch for misleading labeling on tortilla packaging. Terms like "wheat" don't guarantee the product is whole grain. Check the ingredient list for "whole wheat flour" as the first ingredient rather than just "wheat flour."

You can also look for the Whole Grain Stamp from the Whole Grains Council, indicating at least half the grain content is whole grain.

Low Carb Whole Wheat Tortilla Recipe

For the lowest carb counts and maximum nutrition, try making your own whole wheat tortillas at home. This gives you full control over the quality of ingredients.

Ingredients

• 1 14 cups whole wheat flour
• 14 cup oat fiber
• 1 tsp baking powder
• 12 tsp salt
• 2 tbsp olive oil
• 12 cup warm water

Instructions

1. In a large bowl, whisk together the whole wheat flour, oat fiber, baking powder and salt until well combined.

2. Stir in the olive oil until the flour resembles coarse crumbs. Pour in the warm water and mix just until a shaggy dough forms.

3. Turn out the dough onto a lightly floured surface and gently knead until smooth, about 1 minute.

4. Divide the dough into 8 equal pieces and roll each into a ball. Cover with a towel and let rest for 30 minutes.

5. On a floured surface, use a rolling pin to roll each ball into a 7-inch round, less than 14 inch thick.

6. Cook the tortillas one at a time on a hot cast iron skillet over medium-high heat for 1 minute per side, until lightly speckled on both sides.

7. Wrap cooked tortillas in a tea towel to keep soft and warm until ready to serve. Tortillas can be made 1 day ahead and stored in an airtight container at room temperature.

Makes 8 servings of 1 tortilla each.

Nutrition Information

Serving Size: 1 tortilla

• Calories: 90
• Total Carbs: 15g
• Fiber: 4g
• Net Carbs: 11g
• Protein: 3g

Tips for Using Low Carb Tortillas

Here are some helpful tips for preparing and serving whole wheat tortillas for diabetes management:

Wrap Fillings

Fill your tortilla wraps with lots of low carb veggies like lettuce, tomatoes, onions, peppers and avocado.

Add lean protein sources like grilled chicken, fish, shrimp or tofu. Sprinkle on cheese like cheddar or feta for extra flavor.

Quesadillas

Keep quesadillas low carb by limiting fillings to 14 cup cheese and 12 cup cooked veggies per tortilla.

Pizzas

Trade traditional pizza crust for thin whole wheat tortillas. Top with no-sugar-added tomato sauce, veggies and a sprinkle of cheese.

Chips

For crunchy low carb chips, slice baked whole wheat tortillas into wedges and toss with cinnamon and sugar substitute.

Reheating

Pre-made whole wheat tortillas can be warmed and softened by placing directly on a hot skillet, grill or oven rack for 20-30 seconds per side.

Frequently Asked Questions

Here are answers to some common questions about whole wheat tortillas for managing type 2 diabetes:

Are corn tortillas better than flour?

Corn tortillas are naturally gluten-free and low carb, containing about half the carbs of white flour tortillas. But whole wheat flour tortillas provide more protein and fiber, which better supports blood sugar control.

Do whole wheat tortillas raise blood sugar?

Whole wheat tortillas are a healthier option and less likely to spike blood sugar compared to plain white flour tortillas. Focus on small portion sizes and pair with protein and healthy fats to slow carbohydrate absorption and minimize blood sugar impact.

Can I freeze whole wheat tortillas?

Yes, freezing is a great way to preserve freshness of high quality whole wheat tortillas. Allow tortillas to cool completely after cooking, then place sheets of parchment between tortillas before storing in a freezer bag or airtight container for 3-6 months.

Are whole wheat tortillas Keto?

Standard whole wheat tortillas contain too many digestible carbs to be considered keto-friendly. Very low carb practitioners should choose lower net carb options to stay within 25-50 daily grams of total carbs.

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.