Tortilla, NFS – Low Glycemic Index Flatbread

Tortillas are versatile flatbreads that have been a staple in Mexican and Latin American cuisine for centuries. Today, we’ll explore the nutritional profile and glycemic impact of Tortilla, NFS (Not Further Specified), which refers to a standard tortilla without specific details about its composition.

Glycemic Impact of Tortilla, NFS

With a Glycemic Index (GI) of 41, Tortilla, NFS falls into the low glycemic category. Foods with a GI below 55 are considered low glycemic, meaning they cause a slower, more gradual rise in blood sugar levels compared to high-GI foods.

The Glycemic Load (GL) is 17.26 per 100g serving, which is considered a moderate glycemic load. The GL takes into account both the quality (GI) and quantity of carbohydrates, providing a more comprehensive measure of how a food affects blood glucose levels.

Nutritional Breakdown

Here’s the detailed nutritional profile of a 100g serving of Tortilla, NFS:

• Calories: 262 kcal
• Protein: 6.95g
• Fat: 5.42g
• Total Carbohydrates: 47g
• Dietary Fiber: 4.9g
• Sugar: 2.3g
• Net Carbs: 42.1g (total carbs minus fiber)

Health Benefits of Tortilla, NFS

The modest glycemic index of Tortilla, NFS makes it a better choice for blood sugar management compared to many bread products. Additionally, it provides:

• Good fiber content: With 4.9g of fiber per 100g, tortillas contribute to digestive health and help maintain satiety.
• Balanced macronutrients: Providing a mix of carbohydrates, protein, and a moderate amount of fat.
• Low sugar content: Only 2.3g of sugar per 100g serving.

Incorporating Tortilla, NFS Into a Balanced Diet

Here are some healthful ways to enjoy tortillas while maintaining stable blood sugar levels:

• Use as a wrap for vegetables and lean proteins
• Create a breakfast burrito with eggs and vegetables
• Pair with beans and avocado for added fiber and healthy fats
• Cut into triangles and lightly bake for homemade tortilla chips
• Serve with salsa or guacamole for a quick snack

Considerations for Blood Sugar Management

While Tortilla, NFS has a favorable glycemic profile, portion control remains important. The glycemic load of 17.26 indicates that larger portions could have a more significant impact on blood glucose levels. For those monitoring carbohydrate intake or blood sugar levels, be mindful of serving sizes.

Pairing tortillas with protein, healthy fats, or fiber-rich vegetables can further reduce the overall glycemic impact of your meal.

Conclusion

Tortilla, NFS offers a relatively blood sugar-friendly alternative to many bread products. With its low glycemic index, moderate glycemic load, and decent fiber content, it can be included as part of a balanced diet, even for those mindful of their blood sugar levels. As with any food, moderation and thoughtful pairing with other nutritious ingredients are key to maintaining optimal health.