Keto Tortillas

Taco Tuesdays just got a whole lot healthier. With this street style keto tortilla recipe, you can indulge in your favorite dish while feeling satiated and maintaining ketosis. How often have you had to turn down a delicious looking taco because you knew the tortilla was packed with carbs?

Regular flour tortillas contain over 26 grams of total carbohydrates in one, small tortilla[*]. Corn tortillas, while gluten-free and slightly less carb-intense, still carry 12 grams of carbs[*]. If you enjoy two-to-three tacos in one sitting, you just used up your total carb allotment for the day.

These street tacos are a great recipe for anyone looking for a low carb or ketogenic alternative for enchiladas, tacos or quesadillas. One peek at the nutrition facts, and you can see these tortillas contain just 4 grams net carbs and 20 grams total fat. 

The Benefits of Coconut Flour

While many low carb tortillas are made with almond flour, psyllium husk powder or even cauliflower, the main ingredient in these tortillas is coconut flour. Shopping tip: If you can't find alternative flours at your health food store, check online on Amazon.

Coconut flour is found in many low carb recipes, including pizza crusts, waffles and various keto bread recipes. What are the benefits of this low carb flour alternative, and why should you use it? Coconut flour is:

1. Rich in fiber
2. Improves blood sugar
3. Improves metabolism
4. Aids in digestion
5. Is gluten and nut-free

#1: Rich in Fiber

Coconut flour comes directly from the meat of coconuts. It's made up of 60 percent fiber, with over 10 grams packed into two tablespoons. With 16 grams of total carbohydrates, you're left with just six grams of net carbs per serving[*]. 

Dietary fiber is an essential component of any diet, yet most Americans don't get enough. If you follow a 2,000 calorie diet, your recommended daily fiber intake should be 28 grams -- yet most individuals don't consume half that[*]. You can find fiber in keto-friendly foods like raw fruits and vegetables, chia seeds, flax seeds and coconut.

Fiber is helpful in:

• Supporting your heart: Fiber may improve heart health, lowering your risk of developing heart disease, stroke and hypertension.
• Improve blood pressure: Fiber can help lower blood pressure and cholesterol levels.
• Decrease onset of diabetes: Fiber improves insulin sensitivity, which could prevent the development of diabetes.
• Supports your gut: Fiber decreases symptoms for various gastrointestinal diseases[*].

#2: Improves Blood Sugar

Coconut flour has a low glycemic index (GI), making it perfectly acceptable to use in various keto recipes. Foods with a low glycemic index are more slowly digested, absorbed and metabolized by the body, so they don't raise blood glucose levels. This means it supports stable blood sugar levels, helpful for individuals who are obese, have diabetes or want to improve their overall health[*].

Consuming low carb foods, like coconut, can help you:

• Lose weight: Low carb diets focused on low glycemic index foods have been shown to be more effective than low-fat diets[*].
• Support your heart: Foods low on the glycemic index reduce your risk of developing cardiovascular disease, by helping reduce oxidative stress, blood pressure and inflammation[*].
• Prevent disease: Low GI foods might help prevent the onset of various diseases, including diabetes and some cancers[*].

#3: Improves Metabolism

Wondering why coconut flour is such a nutritional powerhouse? One reason is that it is abundant in medium chain fatty acids or medium chain triglycerides (MCTs). MCTs are the ideal source of energy because they don’t need other enzymes to be absorbed by your body. 

You can consume MCTs in supplement form or through foods like coconut oil or palm oil. MCT oil is popular on the keto diet because it makes ketones more readily available for your body. Here's what makes MCT oil so effective as an energy source:

• They're not stored as fat: MCTs aren't stored as fat; they're converted into ketones.
• They get converted quickly: MCTs are quickly metabolized by your cells, reaching your liver quickly.
• They don't need extra enzyme help: MCTs don't need enzymes to be converted into energy. 

#4: It's Loaded with Saturated Fats

Coconut flour has more saturated fat than butter. Surprised? In fact, over half the fat in coconut is saturated fat[*]. 

Outdated scientific evidence states that saturated fat is bad. This lead to the low-fat, phase of the 1970s - 1990s, where low-fat yogurt, cream cheese and milk took over the dairy aisle and egg whites replaced whole eggs. During this time period consumption of saturated fat dropped dramatically while obesity skyrocketed[*]. Today, there is growing evidence to debunk the “fat makes you fat” myth:

• No link between saturated fats and heart disease: Recent research has debunked the idea that saturated fats cause heart disease[*].
• Does not raise cholesterol levels: In individuals with raised cholesterol levels, coconut flour was shown to actually lower LDL (low-density lipoprotein) cholesterol levels as well as serum triglycerides[*].
• Make you feel more full: Science shows that saturated fats increase satiety, making you feel more full than unsaturated fats[*].

#5 It's Nut-Free, Corn-Free and Gluten-Free

If you (or someone in household) has a food allergy, coconut flour is a viable substitute. The eight most common allergens in the United States are wheat, eggs, milk, peanuts, treenuts, soy, fish and shellfish[*]. Two of these: wheat and tree nuts, are commonly found in tortilla recipes. By substituting coconut flour for corn, wheat or almond flour you're creating a gluten-free, nut-free tortilla.

How to Make Low Carb Tortillas

These keto tortillas are incredibly easy to make and don't need any special equipment. You don’t need a food processor or tortilla press, just some parchment paper and a microwave. 

First, mix the coconut flour and cheese together, and set the cook time on your microwave to one minute. Add in the egg, and mix together. Then, use your parchment paper to press into small tortillas. 

Turn a skillet on medium heat. Fry your tortillas for a total time of 2-3 minutes per side, or until golden brown. Sprinkle with a little sea salt for added flavor. 

Whether you’re making them for yourself or for a group of friends, these low carb tortillas are the perfect addition to any Mexican food feast. If there are extras available, they should keep up to one week in the fridge.