Do Tacos Make Your Blood Sugar Go Up?

November 1, 2025 •

4 min read

According to a 2022 study published in the Ultrahuman Blog, traditional tacos, particularly those made with refined flour tortillas, can cause rapid spikes in blood sugar levels. So, do tacos make your blood sugar go up? The answer depends heavily on the specific ingredients and preparation methods used, as not all tacos are created equal.

Quick Summary

Traditional tacos, especially those with refined tortillas and high-carb fillings, can cause blood sugar spikes. Balancing macros and choosing high-fiber, low-carb ingredients like lean protein, whole-grain tortillas, and fresh vegetables is key to managing glucose response. Healthy modifications make tacos a manageable meal.

Key Points

Carbohydrates are the main culprit: Refined flour tortillas and starchy fillings like rice are primarily responsible for blood sugar spikes.
Protein, fat, and fiber help stabilize glucose: Combining carbohydrates with lean protein, healthy fats, and fiber-rich vegetables slows down sugar absorption.
Corn vs. flour tortillas: Corn tortillas generally have more fiber and a lower carbohydrate content than flour tortillas, making them a slightly better choice for blood sugar management.
Embrace low-carb alternatives: Using lettuce wraps, whole-grain tortillas, or nopal tortillas can significantly reduce the overall carbohydrate load of your meal.
Manage portion sizes: Even with healthy ingredients, eating excessively large portions can still cause blood sugar levels to rise.
Cook at home for control: Preparing your own tacos allows you to choose lean proteins, avoid hidden sugars in seasonings, and load up on fresh veggies.
The order of eating matters: Some evidence suggests that eating carbs last, after protein and vegetables, can help minimize blood sugar spikes.

Understanding the Glycemic Impact of Tacos

The effect of tacos on your blood sugar is not a simple yes or no answer; it depends on a complex interplay of the ingredients used. For individuals managing diabetes or blood sugar, understanding which components contribute most to glucose levels is essential. While the combination of protein and fat in tacos can help moderate the overall insulin response and slow digestion, the carbohydrate content of the tortilla is a major factor.

The Role of Carbohydrates

Carbohydrates are the primary nutrient that gets broken down into glucose, directly impacting your blood sugar. In a taco, the main source of carbohydrates is the tortilla. Flour tortillas, especially those made with refined white flour, are simple carbs that are quickly absorbed into the bloodstream, leading to a rapid and significant blood sugar spike. Corn tortillas, while still containing carbs, are often a slightly better option due to their higher fiber content, which slows digestion.

Common High-Carb Taco Ingredients:

Refined Flour Tortillas: Made from processed flour, these are quickly converted to glucose.
Rice and Beans: Often served as a side or filling, these can add a significant amount of starch and carbs.
Sugary Sauces: Some store-bought salsas or other sauces can have hidden sugars.

The Balancing Act of Protein, Fat, and Fiber

Including a good balance of macronutrients can significantly mitigate the blood sugar impact of a meal. Protein, fat, and fiber all play a crucial role in slowing down the absorption of glucose. When you eat these nutrients alongside carbohydrates, they create a more gradual rise in blood sugar instead of a sharp spike.

Lean Protein: Choosing options like grilled chicken, fish, or lean ground beef provides satiety and helps buffer the carbohydrate load.
Healthy Fats: Ingredients like avocado or a drizzle of olive oil can further slow digestion and improve the blood sugar response.
Fiber-Rich Vegetables: Loading your taco with non-starchy veggies such as lettuce, tomatoes, and onions adds fiber, which is essential for regulating blood sugar.

Smart Swaps for a Blood Sugar-Friendly Taco

Modifying your taco is the easiest way to manage its effect on your glucose levels. Healthy substitutions can turn a potential blood sugar spiker into a balanced, nutritious meal.

A Comparison of Standard vs. Healthy Taco Components


Component	Standard/High GI Option	Healthy/Low GI Option
Tortilla	Refined White Flour Tortilla	Whole-Grain Corn Tortilla, Lettuce Wrap, or Nopal Tortilla
Protein	Fatty Ground Beef or Carnitas	Lean Ground Turkey, Grilled Chicken, Fish, or Tofu
Fillings/Sides	White Rice, Refried Beans	Black Beans (in moderation), Cauliflower Rice, Sautéed Vegetables
Toppings	Shredded Cheese, Sour Cream	Avocado, Homemade Salsa (low-sugar), Greek Yogurt
Seasoning	Pre-packaged Mixes (often high in sodium and sugar)	Homemade Spice Blend (cumin, chili powder, garlic powder)

Making a Healthy Taco at Home

Controlling your ingredients at home is the best way to ensure your tacos are blood sugar-friendly. For example, using a baked tortilla shell instead of a fried one can make a big difference. You can also experiment with lower-carb tortillas or even replace the shell entirely with large lettuce leaves.

For fillings, finely diced vegetables like mushrooms or zucchini can be mixed with lean ground meat to increase volume and fiber without a high carb load. When it comes to toppings, fresh, low-sugar options are your best bet. Avocado, homemade salsa, and a dollop of plain Greek yogurt are all excellent choices.

The Importance of Portion Control and Timing

Beyond just ingredients, how much you eat and when you eat it also affects your blood sugar. Large portion sizes of even healthy tacos can lead to an elevated glucose response, especially if the meal is carb-heavy. Eating smaller, more frequent meals can help stabilize blood sugar throughout the day. Some studies also suggest that eating carbohydrates last, after protein and vegetables, can minimize post-meal blood sugar spikes.

Conclusion: Enjoying Tacos Responsibly

In summary, traditional, high-carb tacos can definitely make your blood sugar go up, but this doesn't mean they are off-limits. By being mindful of your ingredients and portion sizes, you can create a taco that is both delicious and balanced. The key is to prioritize whole, fiber-rich foods like lean protein, non-starchy vegetables, and low-carb alternatives for the shell. By adopting these strategies, you can enjoy Taco Tuesday without derailing your health goals. Always remember that individual responses to food can vary, so listening to your body and consulting with a healthcare provider is always recommended for personalized dietary advice. For more information on managing blood sugar through diet, consult trusted health resources.

Frequently Asked Questions

Yes, people with diabetes can eat tacos, but they should be mindful of the ingredients and portion sizes. By choosing whole-grain tortillas, lean proteins, and plenty of vegetables, tacos can be part of a balanced diet.

Corn tortillas are generally better for blood sugar control than traditional refined flour tortillas because they have a higher fiber content, which slows the absorption of glucose. Whole-grain flour tortillas are also a better option than white flour tortillas.

To lower the glycemic load, use a whole-grain or lettuce wrap instead of a refined flour tortilla, and fill it with lean protein like grilled chicken or fish. Add plenty of non-starchy vegetables and healthy fats like avocado to further reduce the impact on blood sugar.

For managing blood sugar, opt for toppings like fresh homemade salsa, avocado, lettuce, onions, and cilantro. You can also use plain Greek yogurt instead of sour cream for a higher protein, lower-fat alternative.

Beans contain carbohydrates, but also fiber and protein, which can help slow the digestion and prevent a sharp blood sugar spike. However, portion control is still important, especially with refried beans, which may have added fats.

Store-bought taco seasoning packets can contain added sugars, sodium, and other additives. It is recommended to make your own seasoning blend at home using spices like cumin, chili powder, and garlic powder to better control the ingredients.

Yes, it does. Fried or crispy shells often contain higher amounts of unhealthy fats. Baking your own tortillas or simply using soft, whole-grain tortillas can be a healthier choice.