If I'm looking to make a burrito at home, what's the healthier option: corn or wheat tortillas? -- Sandra Trezny
New York, NY
Great question, especially since many people think a tortilla is a tortilla. Not quite!
Ounce by ounce, wheat and corn tortillas result in very different nutritional profiles.
A 1.5 ounce corn tortilla adds up to 90 calories, 1 gram of fat, a practically non-existent 10 milligrams of sodium, and a not-at-all shoddy 3 grams of fiber.
Reach for a 1.5 ounce wheat tortilla, though, and you'll be getting 120 calories, 3.5 grams of fat, 400 milligrams of sodium, and a pitiful 1 gram of fiber.
Why the stark difference? Wheat tortillas are more refined and processed than their corn counterparts, hence the higher sodium and lower fiber amounts.
Keep in mind, though, that whole grain tortillas offer significant amount of fiber. One brand I especially like is Tumaro's low-carb multi-grain tortillas.
It's not the low-carb moniker I appreciate, but rather the fact that these tasty tortillas clock in at only 100 calories a piece and offer a whooping 8 grams of fiber. In other words, make two burritos and you're getting half a day's worth of fiber just from the wrap!
Whole Foods and other smaller-scale health stores offer another favorite of mine in their freezers -- Ezekiel 4:9 sprouted grain tortillas , which offer whole grain goodness at its best.
While the exterior of your burrito plays a role in how nutritious your meal is, always be mindful of what you're putting inside of it, too.
Opt for fat-free sour cream (or use plain, fat-free Greek yogurt in its place).
Choose healthier proteins like black beans, tofu, salmon, or seared tuna.
Load up on grilled or sauteed onions and peppers for extra nutrients.
Substitute a tablespoon of guacamole's heart-healthy fats for the same amount of shredded cheese.
Add plenty of salsa for a good dose of lycopene.
If you like rice in your burrito, choose brown rice.
The result? Mexican food that is pleasing to your tastebuds and waist.
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