Let’s take a look at how to choose tortillas for diabetes, and some of my favorite brands you can find at your local grocery store.
Tortillas are used in so many different recipes and cuisines, and you can absolutely still enjoy them when you have diabetes. Below, we discuss several options and categories of tortillas for diabetes.
Can people with diabetes eat tortillas?
Absolutely, yes! Corn, flour, and other types of tortillas can all have their place. Tortillas can most definitely be part of a diabetes-friendly or blood-sugar-friendly eating pattern. So, if you’ve been worried about whether or not you can eat tortillas with diabetes, let’s address that first. Yes, you can enjoy tortillas when you have diabetes.
I’ve been living with type 1 diabetes for over 33 years… and I grew up and still live in Texas. I’ve eaten a LOT of tortillas in my lifetime. Everything from plain flour tortillas (before I was diagnosed with celiac), to corn tortillas, to some low carb tortillas. And, which ones I choose depend on a variety of factors including what else I’m eating with said tortillas.
Do tortillas raise blood sugar?
Most tortillas contain carbohydrates, so yes 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.
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
11 Best 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.
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.
- 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 Quinoa & Chia Seed 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. Sieta almond four tortilla 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 10g 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 Quinoa & Chia Seed Wraps
Category: Best low carb gluten free tortillas for diabetes
These BFree Gluten Free Quinoa & Chia Seed Wraps have an amazing nutty flavor to them and have 5g fiber in each wrap. Ever since I was diagnosed with celiac, these have been my go-to wraps. I like to use them in place of sandwich bread or in the morning for a breakfast burrito.
- Serving size: 1 wrap
- Total Carb: 21g
- Fiber: 6g
- Protein: 3g
- Total Fat: 3.5g
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
Common Questions About Tortillas and Diabetes
Are tortillas healthy?
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.
Are corn or flour tortillas healthier for diabetes? Or something else?
When dining out at a restaurant, I recommend going with what you prefer the taste of and then using other foods at the meal to ensure you’re getting adequate protein and fiber. At home, we can use nutrition labels to help inform our choices, but this isn’t always possible when you’re at a restaurant.
Are flour tortillas bad for diabetes?
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.
Are corn tortillas bad for diabetes?
Corn tortillas have a reputation for being healthier than flour tortillas, so you may be wondering if corn tortillas are good for diabetes. The answer really depends on whether you enjoy eating them or not. They do have a higher glycemic index than flour tortillas, but it is not a big enough difference in my opinion to recommend one type of tortilla over another.
Are low-carb tortillas good for diabetes?
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.
Are corn tortillas keto?
No, a true corn tortilla is not keto. Some brands make lower-carb options which usually utilize almond flour or another low-carb flour.
What about additives in tortillas?
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.
What about tortilla chips for diabetes?
Before we look at some of my favorite tortilla options available at the grocery store, I want to briefly discuss tortilla chips. These 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, and the previous update in 2023.
6 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?