Per Medium Tortilla — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/tortilla

tortilla

CARBS

15-30 grams

PROTEINS

2-5 grams

FATS

2-10 grams

Tortillas, especially those made from flour, can be high in carbohydrates and may not be advisable for a low-carb diabetes management plan.

Quantity: 1 medium (30-50 grams)

Glycemic Index: 30-70

Glycemic Load: 9-21

Fiber: 1-4 grams

Key Nutrients: Fiber, B-vitamins

Health Impact: High-carb content can lead to significant blood sugar spikes and require careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the slower digestion of fats and proteins if consuming a higher-fat tortilla.

🍽️ Best Paired With (Veg)

Avocado and sprouts – Healthy fats in avocado help with satiety and blood sugar control.
Grilled vegetables – High in fiber and nutrients, supporting overall health with minimal impact on blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled chicken or turkey – Lean protein helps maintain muscle mass and stabilizes blood sugar levels.
Smoked salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity.

🥄 Smart Substitutes

Lettuce wraps – Significantly lower in carbohydrates, helping to reduce blood sugar spikes.
Coconut flour tortillas – Lower in carbs and higher in fiber compared to traditional tortillas.
Almond flour tortillas – Provide a good source of protein and healthy fats, while being lower in carbs.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slower.
30–60 min: Stable blood sugar levels due to reduced carbohydrate intake.
2–3 hr: Continued stable blood glucose without significant spikes.

“Many in the low-carb community find that replacing traditional high-carb items with vegetable-based or nut-flour alternatives not only helps manage blood sugar levels but also enhances overall dietary satisfaction.”
— BCDF community member

🧠 Lowering Impact Tip

Opt for tortillas made from low-carb, high-fiber ingredients like almond or coconut flour.

🤔 FAQs about tortilla

Can I eat traditional tortillas on a low-carb diet?

Traditional tortillas are high in carbs. Opt for low-carb alternatives like those made from coconut or almond flour.

How do low-carb tortillas impact blood sugar compared to regular tortillas?

Low-carb tortillas typically cause less of a blood sugar spike due to their reduced carbohydrate content and increased fiber.

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