One out of 133 people in the United States have celiac disease, or gluten intolerance, states the National Digestive Diseases Clearinghouse. The only way to treat this disease is to follow a wheat-free diet. If you are gluten-intolerant, classic tortillas are off-limits, and you may be tired of eating naked burritos. Fortunately, gluten-free brown rice tortillas can take the place of traditional flour tortillas.
Nutrition Facts
Each 2-oz serving of a standard brown rice tortilla contains 130 calories, according to Wegmans Food Markets. With 24 g of carbohydrate, these tortillas are a good source of energy. One serving provides 2 g of cholesterol-lowering fiber, just under the 3 g necessary to call them a good fiber source. Brown rice tortillas are a low fat food, with 2.5 g fat, and no saturated fat, per serving. Eat this food with a good protein source, like chicken or cheese, and the small amount of protein, 2 g per serving, won't matter.
Ingredients
Whole grain brown rice flour is the first ingredient in brown rice tortillas. In whole grains, the germ, bran and endosperm remain intact, providing fiber, B vitamins, protein and antioxidants. Gluten-free tapioca flour is on the ingredient list, which is used as a thickening agent in many gluten-free foods, says the Celiac Sprue Association. Vegetable oil is a good source of essential fatty acids, such as omega-6. Rice bran, the outer layer of brown rice, provides phosphorus, magnesium and potassium.
Benefits
Eating whole grains decreases your risk of heart disease and unintentional weight gain, states the USDA. Fiber from whole grains reduces cholesterol levels in your blood and imparts a feeling of fullness, which may prevent you from overeating. Iron found in whole grain foods, like brown rice tortillas, carries oxygen in the blood and prevents anemia. Other nutrients, such as B vitamins, support your immune system, red blood cell production and energy metabolism.
Use
Brown rice tortillas can be used to wrap burrito filling, such as black beans, potatoes and cheese. Make a sandwich wrap with cream cheese, turkey, lettuce and dried cranberries. Cut the tortillas into triangles or strips and toast until crispy to produce chips or a crunchy topping for your salad. Heat a tortilla in a skillet with cheese and salsa for a gluten-free quesadilla. If you plan on using a brown rice tortilla for a cold wrap, heat it in the microwave for a few seconds to soften it.
References
- National Digestive Diseases Clearinghouse; Celiac Disease: How Common is Celiac Disease?; September 2008
- Wegmans Food Markets: Tortillas, Brown Rice
- USDA; Grains; February 2011
- Celiac Sprue Association; Grains and Flours Glossary: Tapioca Flour; January 2011
- USDA; Grains: Why is it Important to Eat Grains, Especially Whole Grains?; February 2011
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