Are Corn Tortillas Gluten Free?

According to the U.S. Department of Agriculture's MyPlate website, you should eat several servings of grain every day. Precisely, men should have at least 7 ounces of grains and women should go for 6 ounces of grains daily. One of the best ways to reach your daily recommended intake of grain is to add corn tortillas to your diet. Many people are already eating these tortillas, but others ask an important question, "Are corn tortillas gluten free?" You should know the answer, especially if you cannot tolerate gluten. Keep reading to find out more about corn tortillas and their nutrition value.

Are Corn Tortillas Gluten Free?

The answer to your question is yes, most corn tortillas are gluten free. The recipe of tortillas determines their nutrition value. Corn, such as yellow or blue corn, is naturally gluten-free, and most recipes of corn tortillas use water, corn and other non-gluten ingredients, so this kind of corn tortillas is definitely gluten free. You can make your own tortillas and ensure that you keep it gluten-free, but you cannot be that sure if you buy corn tortillas from the market.

When buying corn tortillas, you should read the label carefully. The use of rye, barley, wheat and certain crossbreeds of grains usually means the product is not gluten-free. You should look for the tags such as "no gluten", "free of gluten" or "gluten-free" on the label. Remember, flavorings and similar additions can also add gluten to it.

Do Watch Out for Cross-Contamination

If you're gluten sensitive, it is better to avoid eating out even if you're ordering gluten-free corn tortillas. If the cook has just prepared pizza and started preparing corn tortillas without changing gloves, gluten from the pizza dough may wind up on your tortillas and cause problems. Cross-contamination can also happen when the same food processor is used to make corn tortillas and flour tortillas.

Watch video to know more about whether corn tortillas are gluten free and things to take care when eating out: 

Nutrition Facts about Corn Tortillas

Are corn tortillas gluten free? We've already have the answer. Your recipe will also have an impact on how many nutrients your corn tortillas contain. However, the most important nutrients found in corn tortillas are fiber, phosphorous, copper and manganese. Here're more about them.

Fiber

Corn tortillas are beneficial for your digestive system because they contain fiber. By absorbing water, fiber prevents hard stool and keeps you from dealing with constipation. It means this fiber-rich diet will help you fight with hemorrhoids and control diverticular disease as well. You will get 6.3 g of dietary fiber from 2-ounce corn tortillas, which amounts for 17% of your daily recommended intake of fiber.

Phosphorous

The health benefits of corn tortillas are also due to its phosphorus content. Phosphorus is a key component of your DNA and cell membranes, and promotes healthy bone tissues. It also acts as a chemical buffer and supports red blood cell function to keep acidity in your blood in check. You will get 314 mg of phosphorous out of 2-ounce corn tortillas, which amounts for 45% of your recommended daily intake of phosphorous.

Copper and Manganese

Corn tortillas contain manganese and copper as well, both of which are important for enzyme function. Copper activates enzymes required for proper nervous system function, whereas manganese activates enzymes that promote bone growth and aid wound healing. You will get 0.33 mg of manganese and 154 mg of copper out of every 2-ounce corn tortillas consumed.

Other Nutrition in Corn Tortillas

Besides the question, "Are corn tortillas gluten free?" you should pay attention to the ingredients added to it to know more about its nutrition value. Here are some other nutrients found in corn tortillas.

Serving Size: 1 Tortilla                    Total Calories: 52                     Calories from Fat: 6

Nutrients

Amount

Daily values

Fat

0.8 g

1 %

Saturated Fat

0.109 g

1 %

Polyunsaturated Fat

0.341 g

 

Monounsaturated Fat

0.166 g

 

Cholesterol

0 mg

 

Sodium

11 mg

0 %

Potassium

45 mg

 

Total carbohydrates

1071 g

4 %

Dietary Fiber

1.5 g

6 %

Sugars

0.21 g

 

Proteins

1.37 g

 

Calcium

 

2 %

Iron

 

2 %

 

How to Make Gluten Free Corn Tortillas

If you are sensitive to gluten and a lover of corn tortillas, you should just make your own healthy, tasty and gluten free corn tortillas at home, which is way better than just asking "Are corn tortillas gluten free?"

Total Time: 40 minutes

Serving: 15 servings

Ingredients

  • Corn meal 12 ounces
  • 2 cups of water
  • 2 teaspoons of salt

Directions

  1. Take a bowl and combine salt and corn meal together.
  2. Add some warm water gradually: Don't use cold water, or your tortillas will break; avoid too hot water, or the dough will become chewy. If you are not satisfied with the consistency of your dough, add some water or cornmeal accordingly.
  3. Mix all the ingredients with a spoon, but if it seems difficult, you can use your hands as well. Knead at least for 3-5 minutes.
  4. Shape the dough into a ball as large as a plum. Make 15 balls out of the dough you have.
  5. Take 2 pieces of plastic bag and place one on your table with your dough ball placed on it. Cover it with the other piece of bag and press it with the glass roaster. Make them real thin.
  6. Place them on a medium hot skillet and cook for a couple of minutes on each side until they no longer look doughy.

Watch the video to find the answer to "Are corn tortillas gluten-free?" and to know how to make gluten-free tortillas at home:

 

 
 
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