Are Blue Corn Taco Shells Healthy? 7 Benefits & More

Taco lovers searching for healthier options often ask: Are blue corn taco shells healthy? These vibrant tortillas are gaining popularity, but do they truly offer more nutrition than regular corn or flour tortillas?

In this guide, we’ll break down their nutritional value, health benefits, potential drawbacks, and how they compare to other tortillas. Plus, we’ll share how to choose the healthiest blue corn taco shells and answer common FAQs.

Let’s dive in!

What Are Blue Corn Taco Shells?

Blue corn taco shells are a colorful twist on the traditional corn tortilla, but there’s more to them than just their striking hue. Let’s break it down.

Origins and History of Blue Corn

Blue corn isn’t a new food trend—it has been around for centuries. Originating from Native American agriculture, blue corn was a staple among the Hopi, Navajo, and Pueblo tribes in the southwestern United States. Unlike yellow or white corn, blue corn contains high levels of anthocyanins, which give it that deep blue color and provide powerful antioxidant properties.

Historically, indigenous cultures used blue corn in a variety of dishes, including piki bread, atole (a traditional corn-based drink), and tortillas. Today, it’s making a comeback in health-conscious kitchens, with more people embracing its nutritional benefits over regular corn varieties.

How Blue Corn Taco Shells Are Made

The process of making blue corn tortillas is similar to that of traditional yellow corn tortillas, but there’s a crucial step that boosts their nutritional value.

1. Nixtamalization: Blue corn is soaked and cooked in an alkaline solution, usually limewater (calcium hydroxide). This process enhances the bioavailability of nutrients, especially calcium, and improves the texture of the masa (dough).
2. Grinding and Dough Formation: The softened kernels are ground into masa harina, a fine corn flour that serves as the base for making tortillas.
3. Shaping and Cooking: The dough is pressed into thin discs and cooked on a comal (a flat griddle) until it develops those signature brown spots. When fried, these tortillas turn into crisp, crunchy taco shells.

Unlike highly processed flour tortillas, authentic blue corn tortillas contain no gluten and are typically free of preservatives—especially when made fresh.

Why Blue Corn Taco Shells Stand Out

Now that we know where blue corn taco shells come from and how they’re made, what sets them apart from regular taco shells?

✅ Higher in antioxidants – Thanks to anthocyanins, blue corn has more antioxidants than yellow or white corn.
✅ Denser in nutrients – Blue corn tends to have more protein and fiber than traditional corn varieties.
✅ Naturally gluten-free – A great alternative for those with gluten sensitivity or celiac disease.
✅ Lower glycemic index – Compared to refined flour tortillas, blue corn has a lesser impact on blood sugar levels.

Nutritional Profile of Blue Corn Taco Shells

Now that we know how blue corn taco shells are made, let’s dive into their nutritional profile. Are blue corn taco shells healthy compared to regular corn or flour tortillas? Let’s break down the numbers.

Calories, Macronutrients, and Micronutrients

Blue corn taco shells are slightly different from yellow corn and flour tortillas when it comes to their calorie and nutrient content. Here’s how they compare per 28g (1-ounce) serving:

Nutrient	Blue Corn Taco Shells	Yellow Corn Taco Shells	Flour Tortillas
Calories	60-80	50-70	90-120
Protein	2g	1.5g	2.5g
Carbohydrates	12g	14g	16g
Fiber	2g	1.5g	0.9g
Fat	1.5g	1g	2.5g
Calcium	4% DV	2% DV	2% DV
Magnesium	10% DV	6% DV	4% DV

From a macronutrient standpoint, blue corn tortillas contain more fiber and protein than yellow corn tortillas, making them a slightly more filling option. Compared to flour tortillas, they have fewer carbohydrates and a lower glycemic index, meaning they won’t spike your blood sugar as quickly.

Key Nutrients in Blue Corn

One of the biggest reasons people opt for blue corn taco shells is their higher nutrient density. They provide essential vitamins and minerals that contribute to overall health.

🔹 Anthocyanins – These are powerful antioxidants responsible for blue corn’s deep purple-blue color. They help fight oxidative stress and may reduce the risk of chronic diseases.
🔹 Magnesium – Supports muscle function, energy production, and bone health.
🔹 Fiber – Helps with digestion, gut health, and keeps you feeling full longer.
🔹 Lutein and Zeaxanthin – Beneficial for eye health, protecting against macular degeneration.

According to Healthline, anthocyanins found in blue corn have been linked to reduced inflammation, improved heart health, and better cognitive function. These antioxidants give blue corn its deep color and contribute to its superior nutritional profile compared to regular corn.

The combination of fiber, antioxidants, and essential minerals makes blue corn taco shells a nutrient-dense alternative to other taco shells. But does that translate to real health benefits? Let’s find out in the next section.

For a deeper dive into blue corn tacos, check out this blue corn tacos guide for recipe ideas and cooking tips!

Health Benefits of Blue Corn Taco Shells

So, are blue corn taco shells healthy enough to be part of your regular diet? Their higher nutrient density and unique compounds provide several health benefits.

Rich in Antioxidants

One of the biggest advantages of blue corn is its high antioxidant content. The anthocyanins in blue corn help:
✔ Reduce inflammation in the body
✔ Combat free radicals that cause aging and disease
✔ Lower the risk of heart disease and cancer

In fact, some studies suggest that foods rich in anthocyanins may contribute to better cardiovascular health and help protect against neurodegenerative diseases.

Better for Blood Sugar Control

If you’re watching your blood sugar levels, blue corn taco shells may be a better option than regular corn or flour tortillas.

✅ They have a lower glycemic index than white or yellow corn, meaning they won’t cause rapid blood sugar spikes.
✅ The higher fiber content slows digestion, helping maintain steady glucose levels.
✅ They are naturally lower in carbohydrates compared to refined flour tortillas.

This makes them a smarter choice for people with diabetes or those following a low-carb diet.

Supports Digestive Health

A fiber-rich diet is essential for good digestion, and blue corn taco shells can help!

🟢 More fiber means better gut health and smoother digestion.
🟢 The fiber in blue corn acts as a prebiotic, feeding beneficial gut bacteria.
🟢 It helps prevent constipation and supports a healthy metabolism.

Gluten-Free Alternative

If you’re avoiding gluten, blue corn taco shells are a naturally gluten-free alternative to wheat-based tortillas.

However, if you have celiac disease, be sure to check for cross-contamination in store-bought brands. Some may be processed in facilities that also handle wheat.

Final Thoughts on the Health Benefits

With their antioxidant power, better blood sugar control, digestive benefits, and gluten-free nature, blue corn taco shells certainly have health advantages over traditional corn or flour tortillas.

However, like any food, moderation is key. In the next section, we’ll explore the potential downsides of blue corn taco shells and what to watch out for when adding them to your diet.

Potential Drawbacks of Blue Corn Taco Shells

While blue corn taco shells have a lot of health benefits, they aren’t perfect. There are a few things to watch out for before making them a staple in your diet.

Higher Cost Compared to Regular Corn Shells

One of the biggest downsides? Price.

Blue corn is less widely grown than yellow or white corn, making it more expensive. The specialized processing also increases production costs, meaning store-bought blue corn taco shells can be pricier than regular corn or flour tortillas.

If you’re on a tight budget, this could be a deciding factor. But is the extra cost worth the health benefits? That depends on your dietary priorities.

Processing and Added Ingredients

If you’re eating homemade blue corn tortillas, you’re getting a pure, whole-food product. But many store-bought blue corn taco shells come with preservatives, hydrogenated oils, and added sodium to enhance flavor and shelf life.

When buying packaged blue corn taco shells, check the ingredient list. Look for ones that contain:
✅ Organic blue corn
✅ Minimal added ingredients
✅ No artificial colors or preservatives

Avoid those with unnecessary fillers, high sodium, or unhealthy oils.

Portion Control and Overconsumption

Are blue corn taco shells healthy if you eat too many? Not necessarily.

Although they’re lower in calories than flour tortillas, they still contain carbs and calories that can add up quickly. Because blue corn has a slightly sweeter taste, it’s easy to eat more than intended.

Moderation is key. Enjoying blue corn tacos in a balanced diet is the best way to reap their benefits without overdoing it.

For delicious ways to use blue corn tortillas in your meals, check out this blue corn tacos guide for tasty ideas!

How to Choose the Healthiest Blue Corn Taco Shells

With so many brands on the market, how do you pick the best blue corn taco shells for your health? Here’s what to look for.

Reading Nutrition Labels

When shopping for blue corn taco shells, always read the label carefully. Here’s what to check:

✅ Ingredients – Look for 100% blue corn, water, and lime (calcium hydroxide). Avoid artificial additives and preservatives.
✅ Fiber content – More fiber = better digestion. Aim for at least 2g of fiber per serving.
✅ Sodium levels – Some packaged shells contain excess salt. Try to stay under 140mg per serving.
✅ Oil content – Avoid brands that use hydrogenated or unhealthy vegetable oils.

Best Brands for Blue Corn Taco Shells

If you want to skip the label-checking, here are some popular and healthy brands that offer good-quality blue corn tortillas:

1. La Tortilla Factory – Organic, non-GMO, and no preservatives.
2. Food for Life – Made with whole blue corn and low sodium.
3. Mi Rancho – Organic, stone-ground, and authentic nixtamalized tortillas.

These brands prioritize quality ingredients and minimal processing, making them healthier options.

Making Your Own Blue Corn Taco Shells

Want total control over ingredients? Try making your own homemade blue corn tortillas! It’s easier than you think.

Simple Blue Corn Tortilla Recipe

🛒 Ingredients:

• 1 cup blue corn masa harina
• ⅔ cup warm water
• ¼ tsp salt

👩‍🍳 Instructions:

1. Mix all ingredients until a soft dough forms.
2. Roll into small balls and flatten using a tortilla press or rolling pin.
3. Cook on a hot skillet for about 30-60 seconds per side.
4. Enjoy as soft tortillas or fry them into crispy taco shells!

Making them at home eliminates preservatives and gives you a truly authentic taste.

Final Thoughts: Are Blue Corn Taco Shells Healthy?

So, what’s the verdict? Are blue corn taco shells healthy?

✅ They offer more fiber, protein, and antioxidants than regular corn tortillas.
✅ They have a lower glycemic index, making them a better choice for blood sugar control.
✅ They’re naturally gluten-free, making them great for those with gluten sensitivities.

However, keep in mind:
⚠️ They can be more expensive than yellow corn tortillas.
⚠️ Some store-bought versions contain unhealthy additives.
⚠️ Overeating them can still lead to excess calorie intake.

In short, blue corn taco shells are a healthier choice compared to flour tortillas and regular corn tortillas, but choosing the right brand or making them at home is key to getting the most benefits.

FAQs – People Also Ask

Many people have questions about blue corn taco shells, especially when comparing them to other tortillas. Below are some of the most frequently asked questions.

Conclusion

So, are blue corn taco shells healthy? The answer largely depends on how they fit into your overall diet. Compared to yellow corn and flour tortillas, blue corn taco shells offer more fiber, protein, and antioxidants, making them a nutrient-dense option. They also have a lower glycemic index, making them a better choice for blood sugar control.

However, it’s important to:
✅ Choose wisely – Opt for brands with minimal ingredients and avoid those with preservatives or excess sodium.
✅ Watch portions – Even healthy foods can lead to weight gain if eaten in large quantities.
✅ Make them at home – If possible, homemade tortillas are the cleanest and healthiest option.

Ultimately, blue corn taco shells can be a great addition to a balanced diet, especially if you’re looking for a gluten-free, antioxidant-rich, and fiber-packed alternative to traditional taco shells.