Special Diet - Created Date : 20.10.2019

Tortillas are a big part of my family’s culture. I know you can’t tell...

Tortillas are a big part of my family’s culture. I know you can’t tell...

Tortillas are a big part of my family’s culture. I know you can’t tell but I am hispanic. I grew up eating lots of corn and flour tortillas. I love to scoop up delicious stew with tortillas. These tortillas are perfect for fish tacos, burritos and any yumminess you would need a tortilla for. My daughter loves these so much that she started rolling them out herself! She did not want to wait for me! They are that easy to make! Let me show you how easy it is to make these gluten free tortillas with this step by step tutorial. For all you visual learners, watch me make these delicious gluten free/Paleo Tortillas below:

Some key ingredients you will need are finely ground blanched almond flour, tapioca flour and xanthan gum. My current favorite brand for buying flour is Anthony Goods, they have the best prices, mostly organic flours, certified gluten free and great quality! After making the dough in amixer, roll into 6 balls, I made a double batch so I have more in my ziplock below. Store in a ziplock between rolling so they do not dry out. You can also store in the refrigerator for a few days until ready to use. Next, flour up your surface with tapioca flour and press dough down into a disc. Try to press the edges down. This will prevent the edges from cracking. Roll out the dough to about 8-10 inches with a wooden rolling pin. They are medium sized tortillas. Roll out to about 1/8 inch thick. Heat on a cast iron griddle. I love a cast iron griddle because it heats quickly and evenly. Tortillas work best on cast iron, trust me on this one! (Sorry the lighting is horrible in the photo above but I want you to get the visual picture). My heat is medium-low. After placing a tortilla on the skillet, it starts to slowly form bubbles and then they puff up really nice. It takes about 45 seconds on the first side and then 30-45 on the second side. You want little brown spots throughout. Do not overheat or the tortillas will crack when you fold them. Place your tortillas in a towel lined with aluminum foil or tortilla warmer to keep soft, this is a must! My tortilla warmer actually steams the tortillas and keeps them warm all throughout dinner! They fold perfectly into a burrito. My daughter loves quesadillas, my son loves these with avocado and bacon and my favorite it to have them with my Paleo Chili and avocado. Yum! You can wrap these in a paper towel and then cover in aluminum to pack for a lunch box. Your kids will be pleased! For more delicious healthy gluten free/Paleo-ish meals, please subscribe below. You will get my free Paleo Breakfast E-Book as my gift to you and new recipes straight to your inbox!

Check out these delicious recipes we use these gluten free tortillas with:


Add honey and hot water slowly while mixing. Watch the dough incorporate and press the dough between your fingers. It should feel like soft play dough and not stick to your hand. Add more tapioca flour or hot water accordingly until you get the right texture.

Dust your hands with tapioca flour and gather dough into a ball. Separate into 3 equal amounts, divide that into two more amounts. You should have 6 pieces of dough. Roll dough into 6 equal balls and store in a plastic wrap until ready to roll out.

Dust surface with tapioca flour and place a ball of dough in the center. Press down slightly and more on edges. See photo above.

Dust top of dough with tapioca flour and roll out with a wooden rolling pin to about 8 inches.

When skillet is hot, add tortilla. Flip once bubbles have formed and fully puffed, about 45 seconds.

Heat on other side another 30-45 seconds or until brown spots have formed underneath.

Place in tortilla warmer until ready to serve to prevent them from getting stiff and repeat steps 4-8 with remaining dough. Store tortillas in a ziplock bag in the fridge until ready to use and reheat on a skillet before serving.


Optional: Add a drizzle of olive or avocado oil to the mixture.

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You are welcome! Let us know how you like the Gluten Free Tortilla Recipe. There is a video tutorial included in the blog post which should be pretty helpful in learning how to make these tortillas.



I have made these several times and love how easy they are to make. I double the recipe and always get more than the 12 is says it will make, but part of that is my cast iron pan is medium size so I can only make them so big (about 6' in diameter and I get about 18).

Once I have them made I cut parchment paper about 6×6 and stack them up, put them in a gallon size ziplock bag and freeze them. I take them out when needed and they only take about 20 seconds to warm up. Great for breakfast burritos in the morning, quesadilla’s, or just warmed up with a lil bit of honey.

Thank you again for coming up with the right mix of ingredients.

I am so happy to hear that you love these tortillas and have made them a staple in your home! It is great to hear that you have created a practical solution to freeze them and reheat them so you have them when needed! That is wonderful!

You are very welcome! This recipe was 2 years in the making to get it just right so I am glad that they worked out for you! I am going to try your freezing technique too! Thank you!

I love these tortillas and eat them way too often!! I typically make a batch of 8 thinner tortillas every 10 days or so. I sometimes substitute buckwheat, a pseudo grain more akin to a seed which has no gluten, for 1/2 cup of the tapioca flour. I like the taste quite a lot.

Hello, thank you fir the recipe! Its great tasting but its difficult to manage since the diugh is sticky and I have to overuse the tapioca flower. What am I doing wrong? I’ve done it twice to the tee, still sticky ln my hands.

Do you live in humid weather? That may affect the dough? If you are not in humid weather, then it is probably the measuring that is affecting the dough so I would suggest weighing the flour. Be sure to use 100 grams of blanched almond flour to 198 grams tapioca flour. Then, add the salt and xanthan gum and whisk. Add the honey to the hot water and slowly. Mix until you get a consistency of play dough. If you do not have to add all the water, that is ok. Knead the dough well before rolling out your tortillas. Let me know how this method works for you. I have a video tutorial you can follow along with. Warmly, Ester

This is 40.5 grams per tortilla. These tortillas are pretty big and thick so if you want to cut them in half and make them thinner, you can. These come out similar to Roti. They go really nice with stews or my Shrimp Curry Recipe. Warmly, Ester

Oh my gosh, I am so impressed! I love the tortillas, and so easy to make. I tried another recipe from a bought cookbook and it was a complete fail. I am also Latina, so I knew you knew what you were talking about, lol. I missed my soft tacos and now I can have them. Thank you soo much for sharing your hard work!!

Tacos are my soul food. I was so sad to have to give them up when I had to take all grains out of my diet. THANK YOU for this recipe. Also your video was incredibly helpful. I feel like dinner just got 100% easier (and lunches too, because I can use these for wrap sandwiches).

Also a quick note, I was lazy and used my nutra ninja mixer instead of my Kitchenaid stand mixer and these worked great. I poured the honey and water in through the liquid option at the top.

Hi Maggie! I am so glad that you enjoyed the recipe and video tutorial! What a great idea to use the Ninja Mixer! It means a lot to hear how much you got out of this recipe! And yes! I agree, tacos are food for the soul too! I can’t be without my tortillas too! Warmly, Ester

This was amazing! I used it for sandwich’s and for fajitas. You feel like you are eating bread! I didn’t have tapioca starch so I used arrow root instead and I didn’t have xanthan gum so I used fresh ground flax seed instead. It turned out amazing! Thanks for the recipe!

Ester, I am a bit confused by the nutritional information. There are two charts showing different information. Personally as a diabetic, I’m concerned about carbs. I’m so excited to try this recipe, but need to know how to track it!


Hi Lesley,

I sorry about the confusion. I am now working with Nutrifox for my nutritional labels which can allow me to be much more accurate. I checked in with customer support on this label. They were able to calculate the carbs pretty accurately. The carbs are all calculated using Bob’s Red Mill Blanched almond flour, tapioca flour and xanthan gum. You should have a very accurate carb count if you use those brands. It is currently at 40.5 grams of carbs per tortilla based on a 6 serving size. Sorry this took a while. Thank you for your patience. Let me know if you need calculations based on a different serving size. Please allow a few more carbs for the flour you use for dusting. It is 6.5 grams of carbs per tablespoon of tapioca flour. I hope this helps! Warmly, Ester

Hi Ester. I will be trying these tortillas today. My question is how much oil is a drizzle? Also there is no mention of oil in your ingredient list or in your directions. Please help. I want to make these perfect. I used to make homemade tortillas before going gluten free. I pay close to $5.00 for a package of gf tortillas.

This recipe will work with or without oil. A drizzle will be about 2 teaspoons. If you are on Instagram, I would love to see a picture of your tortillas! I am at https://www.instagram.com/nurturemygut/ Warmly, Ester

Sorry. I’m not on Instagram. I made the tortillas today and I must say I really like the consistency of it. Many gluten free tortillas are a but gummy. Not so with your recipe. Thank you for working so hard on this so the rest of us can enjoy them too. My son made a quesadilla with them and liked them too.

Hi Jasmine,

I tried several sweeteners with the recipe and the honey is what helps create those nice brown spots. The tortilla will work without honey, it just won’t create as many brown crispy spots. I have had several people mention they made it without honey and it worked fine.

Yes, you can freeze the balls. You will need a bit of hot water to soften them when they defrost and reach room temperature. I have never frozen the tortillas though, so I don’t know if that will work. We eat them so fast! Best of luck! Warmly, Ester

Hi Lila,

Yes, this should work fine with a substitute. Add the liquid slowly to adjust to the right texture. You may need more or less warm water since its a different type of flour. If you want a nut free tortilla recipe, try this: Paleo Tortillas 2.0 Let us know how it goes!



Hi I was wondering if I could replace almond flour with coconut flour somehow? If so how much would I use? I’m allergic to almonds and I don’t want to use sunflower seed flour because of the high omega 6

Just tried these. They taste awesome, but for some reason mine crisped up. Could not roll them because they broke, but as I said they taste very good. Could you advise as to what I did incorrectly. Watched the video and followed it to the T. Thanks in advance for any insight you may have.

Hi Lorraine,

They need to stay warm to keep their softness and to stay pliable. I suggest putting them in foil or a tortilla warmer as shown in the photo. When they get cold, they will get hard, just put them back on the skillet to warm up and re-soften. So glad you liked them! Let me know how this goes. Xoxo, Ester

Great recipe. I modified it a little by subbing coconut oil for honey. I’d like to include this recipe in our department’s first healthy cookbook with your permission. I’ll be sure to credit you and reference Nurture My Gut.

Thank you for working so hard on this recipe. I noticed your comment about it taking 2 years to perfect. I’m a Celiac. I truly appreciate and understand the effort that goes into perfecting gluten and dairy free recipes to be good enough for all to enjoy, including those who don’t eat this way. When I have normal food eaters around, I put their mouths to work sampling stuff. Ha ha. I wish that I had been one my whole life instead of finding out in my mid-thirties, long after I had discovered the immense joys of enjoying fine dining, wine pairings with coursed meals, and brilliant diverse chefs trained all across the globe.

It is truly heartbreaking for me to be unable to enjoy new dining experiences. That was one thing I found such joy in doing. It was a large part of what I did socially. I don’t know if I will ever reach a point that I can pack a Rubber Maid with GF and DF food to carry into a restaurant. I hope some brilliant and compassionate investors and trained chefs dream up a delightful idea for a chain restaurant. Oh, how happy I would be!

Anyway, I’m going to try your recipe for sure! I have recently taken a liking to the Udis soft tortillas but I would love to make my own due to the fact that I like them so much and can eat a whole pack within two days at $8 a pop. ??

Have a wonderful weekend and bless you for sharing this!



I’m a co-host for Thursday Favorite Things link party. I think your blog post would be a nice addition if you would like to join us. Quite a few of the other co-hostesses are food bloggers. We all select features that relate to our audience. Mine is home decor and French Country. On occasion, I will include someone who has a delightful recipe too. I’m not trying to be spammy. I just know we have a large audience of non-blogging readers. ?? If you would like to join my blog is Reinvented Collection.

Hi Olivia,

I am looking forward toward you making these tortillas! Please let us know how you like and use them! I completely understand about eating out! It can be tricky! I love to eat out too and there are only a few safe choices that are safe. I am currently soaking my feet 3-4 times a day in Dead Sea Salt due to itchy rashes caused by dairy from a restaurant that told me there was no dairy in my food. ?? Sigh! I live and learn! I have a few restaurants that are completely safe for me to eat here in Los Angeles. Usually vegan restaurants are the best choices because they are more health conscious and have many gluten free options. You have a beautiful blog! I love your style! Will be following you on social media, thanks for sharing! Xoxo, Ester

I have tried so many different things to help soothe my itchy skin. It has been trial and error. One day, my Grandmother told me that she used to get itchy rashes when she was younger and that salt was the only thing that helped so I decided to try epsom salts and it actually worked. Basically, it helps with the histamine response (calm the itching) and helps the skin heal faster. But if there is broken skin, it burns a LOT at first. Also, a nurse recently told me that cold temperature helps reduce a histamine response. I actually started breaking out last month on my foot after accidentally eating dairy. I put an ice pack over the itchy area along with melaleuca/lavendar essential oil and coconut oil and it helped prevent it from turning into a full breakout. Not sure if it will help again next time but it seemed to work last time. I hope I answered your question. Warmly, Ester

THE best tortillas I have ever eaten! Your “labor of love” recipe came out perfect. Thank you for sharing this recipe and video. It has blessed me more then you can ever imagine. May God bless us ALL, Susan

HI Jenna! So glad you enjoyed the tortillas! Wow! What a great idea to add the dried jalapeño powder! Those must have been delicious! I have to look for that! Thanks for letting us know how it went and for that great tip! Xoxo, Ester

Thank you for the recipe, these are delicious! I made a traditional batch the first time and they disappeared so fast I had to immediately make a second batch. The second time I added garlic powder and rosemary for a savory sandwich wrap. This is now our go-to tortilla recipe.

Hi Melissa,

That is wonderful news! So excited to hear about your savory tortilla! I will have to try that! I have been wanting to make these into lavash for turkey wraps. I love the addition of rosemary and garlic powder, how clever you are!

You may just have inspired a new recipe! ?? Xoxo, Ester

I am excited to try this but what do you recommend using as an alternative to the KitchenAid mixer? I haven’t yet added one to my kitchen arsenal yet and will not anytime soon due to space constraints.

HI Anthony, I am so excited for you to try this too! Use a whisk to get the lumps out of the almond flour and blend the dry ingredients. After adding the hot water, use a wooden spoon or dough whisk. Once the dough is warm enough to handle, just use your hands! Have fun and let us know how it goes! Xoxo, Ester

Can this recipe be used as a container for a taco salad like a basket. Could the dough be rolled out then put in those molds that I’ve seen and baked? Also, after rolled out could it be cut into triangles and perhaps baked into chips?

HI Consuela, I have never tried making those taco shells in the oven or chips. If you try this please let us know how it goes. I will actually be posting a pita chip recipe soon so please check back. These work great for soft tacos. Xoxo, Ester

Hello Ester!

I have recently embraced a paleo diet and was thrilled to find your recipe as I was really missing my flatbreads! I just have a question regarding tapioca flour/starch. As I have never used this before, I think the brand I used for your recipe (club house) was too coarse…should i have used a finer flour? Are there different types of Tapioca flour? The one I used was coarse like sea salt crystals versus table salt… I felt my final product was not quite as pictured:( Any advice would be great as I will definitely give this a second try!

Hi Susan,

The tapioca flour I use is so light and powdery it had the texture of cornstarch. I like to use Bob’s Red Mill Brand or from Nuts.com Both are the same light texture. The same goes for the blanched almond flour. Some brands are more coarse and you will not get the right texture. For almond flour, use either Honeyville or nuts.com NON-Organic blanched almond flour. If you look in their description, it will say that their almond flour is “finely ground”. Plus, they ship very fast! Please let us know how your next batch goes! I am very excited for you to try this! Thanks for checking in! Xoxo, Ester

Ester, I’m not so much into writing comments…. BUT… I had to write one for your tortillas recipe. I LOVE THEM, they’re so amazingly delicious I couldn’t believe it. I found your recipe by mistake and just took a screen shot for later i said. I finally made them and doubled the batch, tried one just to taste well I couldn’t stop eating them…THEY’RE THAT GOOD! They look just like a regular flour tortilla. I was so surprised when I reheated them on my griddle and they puffed up again and were still pliable and folded very well without getting crispy and cracking. I made them again today but added some ground flaxseed to mind of give them a bit of color and again they’re wonderful. I would like to know though the calorie/ carb content if possible because to my knowledge tapioca is nothing more than carbs? I will keep on making them for ever as they are superb!

Hi Angelica,

I am so glad that you are enjoying our Gluten Free Tortilla Recipe! Yay! Thank you so much for sharing your results with us! It means a lot to hear back ?? How much flaxseed did you add? I would love to try that this week. It will add some extra fiber. What a great idea! I will post the nutrition label below the post tonight so please check back. Have a great day! Xoxo, Ester

Ester, I honestly didn’t even think about the fiber part when adding ground flaxseed(lol) but you’re absolutely right. I just wanted a bit of color on my tortillas. I added 2 tablespoons of freshly ground flaxseed to the dry ingredients, mixed well and they came out perfect. I truly loved them and thank you for coming up with the recipe and sharing it. I shared it with my sister who is a full blown celiac and loves them as well. She kept on complaining about the rice tortillas she buys to make her burritos to take to work as they would get hard and crack but now problem solved, thank you!

OMG!!! I had very low expectations for these because I have tried other gluten free/grain free tortilla recipes before and they were not good, BUT THESE WERE OUTSTANDING!!! I have been gluten free for over a year and I try to stay away from corn too. I love Mexican food and eating tacos with a spoon just wasn’t cutting it so when I saw this recipe I just had to try it and I’m so glad I did! I like them more than regular flour tortillas! GAME-CHANGER!! Thank you so much for this recipe, absolutely delicious!

Hi Molly! I am so glad you love them!!! It makes me SO HAPPY when I hear such great feedback! If you make these smaller, they are perfect for fish tacos. You can try them with my Gluten Free Beer Battered Fish Recipe. They are wonderful! Here is the link: http://nurturemygut.com/gluten-free-beer-battered-fish.html Have wonderful day! Xoxo, Ester

Great tortillas. Can you explain why we cant use a tortilla press for them. Was considering buying one. Now that we have tried this recipe, we wont go back to store bought, so looking for ways to speed up the process and make large batches and freeze….

I have tried putting them in a tortilla press but the corners will split. These need to be dusted and rolled out. Sorry! I completely understand! We love this recipe too! What I do to speed up the process is make the dough and stick it in the fridge. Then just warm the dough up in my hands or add a bit of water and then roll out and heat. The dough will last a week in the fridge. If you looks in the previous comments, some readers make a big batch and put them in a tupperware in the fridge. I will try that next time. Let us know what helps make them faster for you! I would love to hear your results!! So glad that your kids enjoy them! It took me 2 years to perfect this recipe!!! My kids like these better than Udi’s. My 8 year old daughter likes to roll these out now. It’s great! Have a great day! Xoxo, Ester

Best tortilla recipe, we’ve recently gone GF/GF free as my son is intolerant and the kids have all been saying they miss fajitas the most. Made these and kids said they were even better than store bought gluten ones (with so much preservatives they lasted years in the fridge), Amazing that you managed to make them taste white and glutunny. We added a tick more honey and salt.

Any tips on how to make in big batches and freeze so they still stay pliable would be great so we can eat without much planning.

i just made these, and even my gluten-eating teenager couldn’t tell they were not traditional wheat flour tortillas! Now, I just have to work on getting them pretty like yours. I did omit the honey, and had to add a little more water than the 1/2 cup, but it’s an impressive recipe! Thank you!

HI Danica,

That is great news! So glad your teenager didn’t even notice the difference! Glad you modified it to make it your own! Keep practicing! My daughter loves to roll these out! She is our official tortilla maker. To get them round, just keep turning the disc. I have a youtube tutorial you can check out! Also, the cast iron skillet is a must if you don’t have one already. https://youtu.be/MMt3PkqM4eg Happy Easter! Xoxo, Ester

I have not, although guar gum may work. If you want to avoid xanthan gum, try my other Gluten Free Tortilla recipe. It took me 2 years to perfect this recipe and without xanthan gum it will be more like bread. Here is my other tortilla recipe that is nut free and xanthan gum free. It is worth getting the xanthan gum! These tortillas are amazing!! Let me know how it goes! Xoxo, Ester

I have recently started a wheat-free diet and am struggling with the whole “no bread” issue, so I am thrilled to think that I might be able to still eat something akin to bread! With that said, I am not familiar with using xanthan gum – is the purpose of the gum to act as a binder? Well, as soon as I pick some up I will be trying these (fingers crossed)—oh please be good!Joy recently posted…Paleo Tortilla’s 2.0 (Nut Free/Gluten Free/Dairy Free)

Yes, the xanthan gum will bring softness and flexibility to the recipe. That is what gluten does. Since there is no gluten in this recipe, xanthan gum will make these soft and pliable. Let us know how it goes! Congrats on the wheat free diet! You may want to try my Gluten Free Pasta Recipe next! Xoxo, Ester

Hi Karissa, I will be posting a Gluten Free Tortilla 2.0 recipe this week. The tortillas will be made from 100% pure cassava flour. I have had several requests for no nuts and no xanthan gum. The tortillas have an amazing texture and very good flavor. You will be able to make wraps, burritos, ect.

I have used Otto’s Cassava flour and it worked fine so I think the recipe is forgiving and that arrowroot might work too. Please let me know how it goes! It would be great to share more your results so others have alternatives too! Xoxo, Ester

I have not tried this yet, but guar gum gets similar results. If you want to stay away from gums, try using Ottos Cassava flour, they claim you don’t need any gums for their making Paleo tortillas. Best of luck!!! Let us know how it goes. Xoxo, Ester

I just made these and am SO impressed with how chewy and delicious these turned out! Next time I’ll add another 1/2 tsp of salt to the dough, but other than that, I thought these were perfection. My first few were a little wonky in the pan, but by the last one, it was a perfect circle! I’m excited to welcome tacos, burritos and all other yummy such things back into my paleo life! Thank you for the great recipe!

Oh that is wonderful news Jules!!! I am so excited that you made the Gluten Free Tortillas and loved them!! These are a family favorite in my home and my daughter rolls these out! If you love shrimp, I highly suggest you make them with my Thai Shrimp Curry Recipe. http://nurturemygut.com/thai-shrimp-curry-recipe.html Xoxo, Ester

I’ve never read your blog before, but I was searching for a non-corn tortilla. These are AMAZING! I actually made them once and then couldn’t find your site, and went into mild panic mode. ?? Thanks for sharing!!

I am so glad you enjoyed them!!! I made a youtube tutorial also, feel free to share! I make fish tacos with these every week! Thanks for stopping by and I am glad that you found them again! Xoxo, Ester

Your tortillas look so good. I will be making these sometime soon. Just wanted to let you know that it appears your link to your YouTube video is making your recipe on here appear as a unsafe website. I went ahead and clicked on it anyway but others might not risk it. Will rate once I’ve made them.

Thank you Monica, I will check on that. Please be sure to use finely ground almond flour for the tortilla recipe. Flour from Honeyville or Nuts.com will work. Let me know how you like them! They are a family favorite. ?? Xoxo, Ester

Yes, corn tortillas are gluten free and many people on a gluten free diet tolerate them well. Unfortunately, many people with celiac or non-celiac gluten sensitivity don’t tolerate corn. That is because there are cross-reactive foods that mimic gluten and make you sick. I explain this in detail here:http://nurturemygut.com/cross-reactive-foods-which-gluten-free-foods-mimic-gluten-make-you-sick.html

I created this recipe because although I love corn, I do not tolerate it well, and when I went on 2 rounds of the Whole30 Cleanse, which eliminates all grains, including corn, my anti-bodies for Hashimotos Thyroiditis began to decrease. Per my doctors recommendations, she suggested I stay as close to the Whole30 cleanse as possible. That is one of my reasons of switching from corn tortillas to a grain free tortilla. My body responds better grain free flours than to corn. I hope this helps!! Thanks for stopping by James!

The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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