Diabetes is the seventh leading cause of death in the United States as of 2010, according to the Centers for Disease Control and Prevention. With 8 percent of adults diagnosed with diabetes, 35 percent with pre-diabetes and millions undiagnosed, the numbers are staggering. The American Diabetes Association advises that eating healthy foods, including whole grains, "is one of the most important" factors in lowering your risk for both type 2 diabetes and for heart disease.
Whole Grains and Diabetes
Because whole grains take longer to pass through your digestive system, they slow the breakdown of carbohydrates into sugars and thereby reduce spikes in your blood sugar levels. Look for the words "whole grain" or "made from ground corn" on the label to ensure that the tortillas contain the nutrition and the fiber in the whole kernel of the grain.
Fiber
The 2010 USDA Dietary Guidelines recommend at least 3 oz. of fiber each day for most people, or 30 g. One 33 g corn tortilla contains 2 g of fiber, or 8 percent of the daily recommend amount, according to Mission Foods, one tortilla manufacturer. A similar size white tortilla contains only 1 g of fiber, or 4 percent of the recommended amount.
The Glycemic Index
The glycemic index measures the amount of sugar in your blood after eating certain foods. Eating foods with a low glycemic number may be even more important for people with diabetes than looking at high-fiber alone. Whole-grain corn tortillas score lower on the glycemic index table than refined, white flour tortillas. According to a 2008 research study by David Jenkins and others from the University of Toronto, whole grains do lower blood glucose levels, but beans and nuts, which are even lower on the glycemic index, lower your levels even more.
Using Corn Tortillas
Corn tortillas add a nutty, corn taste to your Mexican food recipes. Use corn tortillas in the same ways you use while flour tortillas. Cut them into strips or triangles and bake then in a 350 degree oven for 15 minutes, turning them once, to make your own low-fat tortilla chips or toppings for tortilla soup and taco salads. Fill them with beans, corn and a small amount of cheese for burritos. Or, layer them or roll them with fillings of your choice for home-made enchiladas topped with red or green sauce.
References
- Centers for Disease Control and Prevention; "National Diabetes Fact Sheet, 2011"
- American Diabetes Association; Healthy Eating
- "Eat, Drink and Be Healthy"; Walter Willett; 2005
- U.S.Department of Agriculture; Dietary Guidelines for Americans, 2010; "Chapter 4, Foods and Nutrients to Increase"
- American Family Physician; Gestational Diabetes and Nutrition; July 2009
- Mission Foods Corporation; Mission Pantry; 2010
