Yes, you can absolutely eat tortillas when you have diabetes! I’ve lived with type 1 diabetes for over 33 years, and I grew up (and still live) in Texas, so I’ve eaten a LOT of tortillas: flour tortillas before my celiac diagnosis, corn tortillas, low carb tortillas, almond flour tortillas, you name it.
Below, I’m breaking down corn vs flour tortillas (carbs, glycemic index, and glycemic load), what I look for on the label as a diabetes dietitian, and 11 store-bought tortillas I recommend, from whole wheat and blue corn to low carb and grain-free options.
How tortillas fit into a diabetes-friendly diet
Corn, flour, whole wheat, and low carb tortillas can all have their place in a blood sugar-friendly eating pattern. Which one I choose depends on what I’m eating with it. A breakfast taco with eggs and avocado is a very different meal for blood sugar than a big burrito packed with rice and beans, even when the tortilla is the same.
How tortillas affect blood sugar
Most tortillas contain carbohydrates, so they will raise blood sugar levels. But, just as we have discussed with other foods, this isn’t necessarily a bad thing. Some rises and falls in blood sugars are normal and part of a healthy metabolism.
Carbs in tortillas
A standard flour tortilla will usually have ~15g carbohydrate, while the larger burrito or wrap size tortillas will have closer to 30g carbohydrate.
Most corn tortillas tend to be smaller in size and will run 10-20g carbohydrates/tortilla.
Flour tortilla glycemic index
The glycemic index tells us how quickly a food can raise blood glucose levels. (It does not take into account how much carbohydrate is in a food.) The glycemic index of a typical flour tortilla is 30. Flour tortillas are a low glycemic index food.
| Low glycemic index | 0-55 |
| Medium glycemic index | 56-70 |
| High glycemic index | >70 |
Flour tortilla glycemic load
The glycemic load, however, is a more accurate picture of how much and how quickly a food may raise blood sugar levels. The glycemic load considers both how quickly a food can raise blood sugar levels and how much carbohydrate is in the food.
This tells us how much of an impact a food can potentially have on blood sugar levels. The glycemic load of a typical flour tortilla is 8. This categorizes them as a low glycemic food.
| Low glycemic load | 0 – 10 |
| Moderate glycemic load | 11-19 |
| High glycemic load | 20+ |
Corn tortilla glycemic index & glycemic load
White corn tortillas have a glycemic index of 52 and a glycemic load of 12. (See the charts above.) Based on this, they are considered a low glycemic index food and medium glycemic load food. I recommend pairing them with some additional fiber and protein like beans, avocado, meat, and/or veggies.
Corn vs flour tortillas for diabetes, side by side
My take: the difference isn’t big enough for me to recommend one over the other based on blood sugar alone. Here’s how they compare side by side.
| Corn tortillas | Flour tortillas | |
|---|---|---|
| Carbs per tortilla | About 10 to 20g (usually smaller tortillas) | About 15g standard, closer to 30g for burrito or wrap size |
| Glycemic index | 52 (low) | 30 (low) |
| Glycemic load | 12 (medium) | 8 (low) |
| Gluten-free? | Usually, but check the label if you have celiac | No, unless labeled gluten-free |
Corn tortillas have a higher glycemic index, but small corn tortillas are often lower in carbs than flour, so the two end up closer than the numbers suggest. At a restaurant, I recommend going with whichever one you’ll enjoy more and building the rest of the plate around protein and fiber. At home, the nutrition label makes it easy to pick a tortilla with more fiber and protein.
How many tortillas to eat in one meal
The right number depends on your carb goal for that meal, the size of the tortilla, and what you’re filling it with. A good place to start is two small corn tortillas (usually around 20 to 30g carbs total) filled with protein and veggies. Then check your blood sugar about 2 hours after eating to see how your body responds. If you work with a dietitian or diabetes care team, they can help you find a carb range that fits you.
How to choose a tortilla for diabetes
So, what should you look for when choosing tortillas for diabetes? The same things we look for in every other food: fat, fiber, and protein! And for tortillas, we are especially looking for varieties that have more protein and fiber.
While there is not a set specific number, I usually like to see at least 2g fiber, and at least 4g protein, but these numbers are not set in stone and depend on what other attributes the tortilla has and what foods you’re planning on eating with them.
Blue corn tortillas for diabetes
Research has shown that blue corn products have less starch, more protein, and a lower glycemic index than the same products made with white corn, making them a better choice for people with diabetes.
11 Best Store-Bought Tortillas for Diabetes
Let’s look at some of my favorite tortillas for diabetes. All of these tortilla options offer some combination of fiber and protein, and/or are lower in carbohydrates.
- Mission Whole Wheat Tortillas
- Santa Fe Tortilla Company Whole Grain & Flax Tortillas
- Thrive Market Organic Coconut Wraps
- Siete Almond Flour Tortillas
- OhLa Almond Flour Tortillas
- LaTortilla Factory Low Carb Whole Wheat Tortillas with Quinoa + Flax
- Marcela’s Cactus Tortillas
- BFree Gluten Free High Protein Carb Savvy Tortillas
- Mission Low-Calorie Yellow Corn Tortillas
- Mission Extra Thin Yellow Corn Tortillas
- Egglife Egg White Wraps
They are categorized into the following categories, which are noted under each item:
- Best whole wheat tortillas for diabetes
- Best wraps for diabetes
- Best grain-free tortillas for diabetes
- Best low-carb tortillas for diabetes
- Best low-carb corn tortillas
- Best keto tortillas for diabetes
Some of the links used below are Amazon affiliate links. This means if you decide to purchase them through the link, I may earn a small commission at no extra cost to you.
1. Mission Whole Wheat Tortillas
Category: Best whole wheat tortillas for diabetes
If you’re looking for a classic standard-size whole-grain tortilla, Mission Whole Wheat Tortillas are my top pick. The texture is perfect and they don’t break easily when cooking them. And, just one tortilla provides 5g fiber!
- Serving size: 1 tortilla
- Total Carb: 22g
- Fiber: 5g
- Protein: 4g
- Total Fat: 2g
2. Santa Fe Tortilla Company Whole Grain & Flax Tortillas
Category: Best whole wheat tortillas for diabetes
These Santa Fe Tortilla Company Whole Grain & Flax Tortillas have 8g fiber and 8g protein in each tortilla! The texture is surprisingly soft and they have a delicious nutty flavor and smell to them.
- Serving size: 1 tortilla
- Total Carb: 13g
- Fiber: 8g
- Protein: 8g
- Total Fat: 3.5g
3. Thrive Market Organic Coconut Wraps
Category: Best wraps for diabetes
These Thrive Market Organic Coconut Wraps are made from coconut and coconut water and have a delicious flavor profile. And, only 6g carbohydrate/wrap. They are thinner than a typical tortilla and are best for wraps or quesadillas. I wouldn’t use them for tacos though.
- Serving size: 1 wrap
- Total Carb: 6g
- Fiber: 2g
- Protein: 1g
- Total Fat: 5g
4. Marcela’s Cactus Tortillas
Category: Best wraps for diabetes
I know what you may be thinking… cactus?! But, trust me when I say, these Marcela’s Cactus Tortillas are delicious! I first met Marcela at an event here in Houston, and she also catered the launch party for my second cookbook: The Easy Diabetes Desserts Cookbook!
- Serving size: 2 tortillas
- Total Carb: 28g
- Fiber: 5g
- Protein: 4g
- Total Fat: 1g
5. Siete Almond Flour Tortillas
Category: Best grain-free tortillas for diabetes
Almond flour tortillas can be a great option for people with diabetes. Siete almond flour tortillas were one of the first on the market. I love the flavor of these Siete Almond Flour Tortillas! My preferred way to enjoy them is with quesadillas or tacos.
- Serving size: 2 tortillas
- Total Carb: 20g
- Fiber: 3g
- Protein: 6g
- Total Fat: 11g
6. OhLa Almond Flour Tortillas
Category: Best grain-free tortillas for diabetes
OhLa is a local Houston-based brand that is spreading quickly. Their tortillas and crackers are delicious! OhLa Almond Flour Tortillas are definitely worth finding at your local store. They’re slightly thicker than the Siete and Mission almond flour tortillas and don’t break as easily either.
- Serving size: 1 tortilla
- Total Carb: 12g
- Fiber: 1g
- Protein: 2g
- Total Fat: 5g
7. LaTortilla Factory Low Carb Whole Wheat Tortillas with Quinoa + Flax
Category: Best low-carb tortillas for diabetes
La Tortilla Factory makes so many great tortilla options! This line has 5g protein and 8g fiber in each tortilla. The flavor is on the nuttier side, and they’re quite thick which makes them perfect for a loaded taco situation.
- Serving size: 1 tortilla
- Total Carb: 11g
- Fiber: 8g
- Protein: 5g
- Total Fat: 2g
8. BFree Gluten-Free High protein Carb Savvy Tortillas
Category: Best low carb gluten free tortillas for diabetes
These BFree Gluten Free High Protein Carb Savvy Tortilla have an amazing nutty flavor to them and have 6g fiber and 11g protein in each wrap. I like to use them in place of sandwich bread or in the morning for a breakfast burrito!
- Serving size: 1 wrap
- Total Carb: 8g
- Fiber: 6g
- Protein: 11g
- Total Fat: 3g
9. Mission Low Calorie Yellow Corn Tortillas
Category: Best low-carb corn tortillas
Low-carb corn tortillas can be hard to find, but these small taco-sized tortillas are incredibly soft and only have 5g carbohydrates/tortilla. They’re my favorite option for making smaller street tacos. And they’re also great for small kids who may get overwhelmed with a larger tortilla.
- Serving size: 4 tortillas
- Total Carb: 19g
- Fiber: 2g
- Protein: 2g
- Total Fat: 1g
10. Mission Extra Thin Yellow Corn Tortillas
Category: Best low-carb corn tortillas
These tortillas are lower in carbohydrates because they are thinner, but they make a great quesadilla because of this… nice and crispy! Each tortilla has ~8g carbohydrates.
- Serving size: 3 tortillas
- Total Carb: 25g
- Fiber: 3g
- Protein: 3g
- Total Fat: 1g
11. Egglife Egg White Wraps
Category: Best keto tortillas for diabetes
Egg white wraps exploded onto the market several years ago and they can be such a useful (and yummy!) tool for managing diabetes. I love the Egglife brand. The Everything But The Bagel flavor is my favorite.
- Serving size: 1 wrap
- Total Carb: 0g
- Fiber: 0g
- Protein: 5g
- Total Fat: 0g
More tips for choosing tortillas with diabetes
Pair your tortilla with protein and fiber
Tortillas can be part of a healthy and balanced diet. Some types of tortillas though are better than others for people with diabetes, and there are certain foods and nutrients we should try to pair them with to avoid blood sugar spikes after we eat.
You’ve likely seen many tortilla options at the grocery store promoted as being the healthy tortilla option you should choose. There are some great tortillas for diabetes to choose from, but at the end of the day, I’m more concerned about what you’re eating with the tortillas rather than the tortilla itself. It’s important to choose blood sugar-friendly options, but it’s also important to make sure you actually enjoy the tortillas you’re eating!
Wondering if you can eat bread with diabetes? Read more about the best bread for diabetes.
Flour tortillas and diabetes: fine in moderation
Flour tortillas can definitely be part of a blood sugar-friendly diet and they are not bad for diabetes when consumed in moderation. Some of my favorite types and brands are above.
Corn tortillas and diabetes: pick the one you enjoy
Corn tortillas have a reputation for being healthier than flour tortillas, so I get why people ask. They do have a higher glycemic index than flour tortillas, but in my opinion the difference isn’t big enough to recommend one over the other. If you love corn tortillas, enjoy them, and pair them with protein and fiber like beans, meat, avocado, or veggies.
Low carb tortillas for diabetes are optional
Low-carb tortillas can be a great option for people with diabetes if you enjoy the taste of them. But, if you don’t like them, there’s no need to force yourself to eat them. There are plenty of options when it comes to tortillas for diabetes that aren’t considered low carb but are still very blood sugar friendly.
Corn tortillas aren’t keto, but lower carb versions exist
A true corn tortilla is not keto. Some brands make lower-carb options which usually utilize almond flour or another low-carb flour.
Check the label for sodium and added gums
Most store-bought tortillas are going to have additives in them. Some amount is needed to ensure they don’t mold the second you bring them home from the store. Pay attention to how much sodium is added though as these numbers can creep up, and if you’ve been told by your healthcare team to limit your sodium intake, this can be a problem.
Also, pay attention to the gums that have been added. These aren’t an issue for most people, but if you have a sensitive stomach, they may cause additional GI distress.
Tips for enjoying tortilla chips with diabetes
Tortilla chips can be hard for people with diabetes to navigate for two reasons:
- Tortilla chips can raise blood sugars quickly
- We often eat more than we realize which can lead to eating more carbohydrates than we planned
For the tightest blood sugar control, we’d need to count out exactly how many chips we’re eating… but, this can seem really restrictive and honestly often leads to not being satisfied with the amount in front of you.
So, when you want to enjoy tortilla chips, I have two main tips:
- Eat them slowly. Try not to eat them super fast. This way you can give your body time to digest them and can stop when you are satisfied or full.
- Pair them with a fat or protein source. There’s a reason chips and guacamole are such a perfect combo!
My favorite ways to use tortillas for diabetes-friendly recipes
Now that we’ve covered what to look for in a tortilla when you have diabetes, and some of my favorite brands, here are some of my favorite recipes using tortillas…
- Easy Sheet Pan Steak Fajitas
- Festive Cinnamon Sugar Tortilla Chips
- Cheesy Veggie & Ground Beef Quesadillas
- Veggie, Black Bean, & Egg Quesadilla
- Everything Bagel Low Carb Chicken Pizza
This article has been updated since its original publish date in December 2021, with previous updates in 2023 and October 2026.
7 Responses
Thank you for the information. I eat Mission Low Carb tortillas, but can’t wait to try some off your list. It’s good to have options!
Very helpful. Thank you.Bi
Thank you for this knowledge
My favorite is the Mission Low Carb Whole Wheat tortilla. Will definitely try the others listed. Thank you.
Very helpful. I recently found Mission whole wheat tortillas and find them versatile and delicious.
What about Ezekiel sprouted tortillas & sprouted corn tortillas?
Have you tried Extreme Wellness High Fiber, zero net carb tortillas? They have 13 g of carbs, 12g of fiber and 4 g of protein, zero sugar.
I am just curious as I don’t get a spike with them or not a high spike, depending on how I eat them.