When embarking on a gluten-free diet, many questions arise about what contains gluten and what doesn’t. This is especially important for those with wheat allergies, as around 1% of the US population suffers from celiac disease [1]. Corn tortillas, a delicious and popular Mexican snack, often raise questions about their gluten-free status. This article aims to clarify their origins while also recommending our favorite store-bought gluten-free tortillas and sharing a homemade recipe for you to try!
What is Gluten?
Gluten is a structural protein found in cereal grains such as wheat, barley, and rye. It develops when water is added to wheat flour and the dough is kneaded, creating a stretchy texture that is essential for bread. In addition to its natural formation, gluten is often extracted and added to other food products to enhance their texture and protein content.
Gluten Allergy
When protease, the enzyme that breaks down proteins, is ineffective against gluten, it can accumulate in the small intestine, triggering an autoimmune response known as celiac disease [2]. Even if you don’t have celiac disease, you might experience gluten intolerance if you suffer from symptoms like headaches, diarrhea, or bloating. However, gluten is not inherently harmful; you should only avoid it in your diet if your body reacts negatively.
Are Corn Tortillas Gluten-Free?
A corn tortilla is made with water and a type of corn flour called masa harina, which is naturally gluten-free. This means that traditionally made corn tortillas are fully gluten-free. However, store-bought varieties can sometimes be at risk for cross-contamination. For those with severe allergies, it’s essential to check for the “gluten-free” label to ensure your safety.
See also: Top 20 Gluten-Free Snacks 2024
The Difference Between Corn and Flour Tortillas
Tortillas are flatbreads that are typically made from either wheat flour or corn flour. Corn tortillas are usually slightly yellow and firmer in texture, while wheat tortillas are white and softer.
Are Corn Tortillas Healthier than Wheat Tortillas?
Corn tortillas are highly nutritious, offering a rich source of magnesium and fiber. While fiber supports digestive and heart health, magnesium benefits the brain, muscles, and heart. Being whole grain, corn tortillas typically contain fewer carbs and less fat than wheat flour tortillas. However, wheat tortillas have a higher iron content, which is also essential for muscle function [3].
Overall, we can conclude that corn tortillas are the better choice, as they are more nutritious, lower in fat, and safe for individuals with gluten sensitivities.
Easy Homemade Gluten-Free Corn Tortillas Recipe
If you’re particular about the corn tortillas you consume and want to avoid the risk of cross-contamination from store-bought varieties, there’s no need to worry—you can easily make them at home with this recipe. Enjoy the process of making fresh corn tortillas, from preparing the dough to toasting them to perfection, and savor the warm, inviting experience of homemade tortillas.
Ingredients
- 2 cups masa harina (corn flour)
- 1/2 teaspoon salt (optional)
- 1 1/4 cups warm water
How to Make Gluten-Free Corn Tortillas?
- Combine the masa harina and salt, then gradually add warm water until a smooth dough forms.
- Divide the dough into golf ball-sized pieces.
- Place a ball between plastic wrap in a tortilla press and flatten. If you don’t have a press, use a heavy skillet.
- Heat a skillet over medium-high. Cook each tortilla for 30 seconds per side, until puffed and slightly browned.
- Store the cooked tortillas in a towel while you finish the rest.
Your gluten-free, homemade, fresh corn tortillas are ready to be consumed!
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Top 5 Gluten-Free Tortillas to Try
If you’re not a fan of the taste and texture of corn tortillas, or if you have an aversion to the grain, don’t worry—you still have plenty of gluten-free tortilla options. We’ve compiled a list of our favorite gluten-free tortilla brands for you to choose from and enjoy!
Our Top Picks:
- Siete Almond Flour Tortillas
- Coyotas Tortillas
- Mission Gluten-Free Soft Taco Tortillas
- The Real Coconut Grain-Free Wraps & Tortillas
- Toufayan Gluten-Free Wraps
1. Siete Almond Flour Tortillas
If the vibrant packaging reflecting Mexican culture isn’t enticing enough, the clean and minimal ingredient list will surely draw you in. Siete offers a range of grain-free tortilla wraps, including varieties made from cashew flour, cassava and coconut, chia seed flour, and more!
- Calories per serving: 190
- Main flour used: Almond Flour
2. Coyotas Tortillas
Coyotas Tortillas take pride in using completely organic and grain-free ingredients. Their main ingredients consist of cassava flour, water, organic coconut oil, and sea salt. While they are on the pricier side compared to other brands ($10.99 for a small pack), many reviews suggest that they are worth the investment.
- Calories per serving: 140
- Main flour used: Cassava Flour
3. Mission Gluten-Free Soft Taco Tortillas
As the leading tortilla company in the United States, it’s no surprise that they’ve introduced a gluten-free version. If you love the taste of wheat flour tortillas but need an alternative, this option is your best bet. Just keep in mind that it contains soy, so be mindful of your allergens!
- Calories per serving: 150
- Main flour used: Rice Flour
4. The Real Coconut Grain-Free Wraps & Tortillas
If you’re looking to add a subtle coconut flavor to your next wrap, this option is worth checking out for that extra oomph! The Real Coconut brand emphasizes clean and healthy eating, using no artificial flavorings or colors. These wraps are best refrigerated and enjoyed fresh. Plus, they have one of the lowest calorie counts on our list!
- Calories per serving: 130
- Main flour used: Coconut Flour
5. Toufayan Gluten-Free Wraps
These cholesterol- and trans-fat-free wraps come in delicious flavors like tomato and spinach, as well as plain and smart-grain options. We love Toufayan Gluten-Free Wraps for not crumbling easily and larger size compared to the average wraps on the market. Just keep in mind that they do contain soy, which is an allergen to consider when adding to your diet.
- Calories per serving: 130
- Main flour used: Rice Flour
Conclusion
In today’s food industry, there are countless options to explore and enjoy, making a gluten-free diet a delicious experience. Tortillas, a staple of Mexican cuisine enjoyed worldwide, come in many varieties. We hope this article provides insight into these diverse options like corn tortillas, along with a recipe you can make from scratch! For more tips on living a fit and healthy lifestyle, be sure to check out the JustFit app!
