Best Sandwich Wraps for Diabetics

When it comes to wraps, there are many different types at the supermarket, right?

Wraps are great for rolling up sandwiches, for making enchiladas, tortillas, and for scooping up a nice curry dish.

So you may be wondering what are the best wraps for diabetics?

Let’s go over some of the best lower carb wrap options you can find in Coles, Woolworths, IGA, and Aldi. Plus a few FAQs.

Helga’s Lower Carb Wraps

Although these are a bit higher in carbs than some of the other lower carb options, these are more like a regular wholemeal sandwich wrap so lots of people tend to like them.

Ingredients: Wholemeal wheat flour (minimum 45%), water, vegetable fat, soy flour, wheat protein, wheat gluten, wheat fibre, fermented wheat flour, humectant (422), raising agents (500, 450, 341), vegetable emulsifiers (471, 481), sugar, stabiliser (412), acidity regulator (297), iodised salt, vitamins (thiamin, folic acid).

Pack size: 5 wraps

Price: $5.00

Available at: Woolworths and Coles

Woolworths 65% Lower Carb Wraps

Woolworths wraps come in both wholemeal and seeded wraps. These are quite good as well, although the sizes of the wraps can be a bit variable. The nutrition facts are similar between the two types. The ones below are for the wholemeal ones.

Ingredients: Water, Modified Wheat Starch, Wheat Protein Isolate (Wheat Gluten, Mineral Salt (339), Acidity Regulator (270)), Wholemeal Wheat Flour (9%) (Wheat Flour, Wheat Gluten, Vitamins (Thiamine, Folic Acid)), Wheat Gluten, Vegetable Oil, Cultured Wheat Flour (Wheat Flour, Vinegar), lodised Salt, Raising Agent (501), Mineral Salts (450, 341), Acidity Regulator (297), Vegetable Gum (412).

Pack size: 5 wraps

Price: $5.00

Available at: Woolworths

Simpson’s Pantry Wraps

Simpson’s Pantry now offers a variety of sandwich wrap options and the type available will depend on the store you visit.

Their High Protein Low Carb wrap, the Low Carb or Lite Low Carb wrap are probably the easiest to find, and the best options. The spinach-herb-flavoured wraps are not nice.

The only downfall about the Simpson’s Pantry Wraps is they can tend to tear when breaking them apart, especially after they’ve been frozen.

They do now have a Keto wrap as well – this wrap has a really soft consistency and very easily breaks when wrapping anything in it. It’s also a preferred flavour as well, so not everyone would like it.

Ingredients: Water, Wheat Flour (Thiamin, Folic Acid), Soy Protein Isolate, Vegetable Shortening, Modified Wheat Starch (1413), Wheat Gluten, Apple Cider Vinegar, Wheat Fibre, Baking Powder (Raising Agents (501, 541), Wheat Starch), Thickener (412), Iodised Salt, Emulsifier (471), Acidity Regulator (297), Preservatives (281,200).

Pack size: 5 wraps

Price: $5.50

Available at: Woolworths, Coles and Aldi.

Mission Wraps

Mission wraps are another option, though the wraps can be a bit flimsy sometimes and also prone to break apart, especially after they’ve been frozen. Another downfall is the artificial sweeteners in the ingredients. #955 is aspartame.

They also have a herb-flavoured wrap – we found it to be inedible, not nice at all.

Ingredients: Wheat Flour (Thiamine, Folic Acid), Water, Modified Wheat Starch, Wheat Protein Isolate [Wheat Gluten, Mineral Salt (339), Acidity Regulator (270)], Vegetable Oil , Wheat Gluten, Isolated Soy Protein, Wheat Fibre, Acidity Regulator (297), Mineral Salts (500, 450), Emulsifier (471), Iodised Salt, Preservatives (282, 200), Vegetable Gum (466), Flavour, Sweetener (955).

Pack size: 6

Price: $4.50

Available at: Woolworths, Coles and IGA.

Gluten Free Wrap Options

Ingredients: Water, Wholegrain Flours (Red Sorghum, Cornflour, Buckwheat, Millet, Teff, Rice), Chickpea Flour, Rice Flour, Psyllium Husk Powder, Thickeners (Cellulose, Xanthan Gum, Guar Gum), Tapioca Starch, Rapeseed Oil, Potato Starch, Maize Starch, Sugar, Pea Protein, Potato Fibre, Yeast, Raising Agents (Sodium Carbonate, Calcium Phosphate), Salt, Acidity Regulators (Malic Acid, Citric Acid, Tartaric Acid), Salt, Preservative (Potassium Sorbate, Sorbic Acid), Fermented Maize Starch, Flavouring.

Pack size: 4

Price: $6.00

Available at: Coles.

Ingredients: Water, Mixed Wholegrain Flours (25%) (Sorghum Flour, Brown Rice Flour, Buckwheat Flour, Millet Flour, Teff Flour, Quinoa Flour, Amaranth Flour), Potato Flour, Corn Starch, Tapioca Starch, Thickening Agents (Cellulose, Xanthan Gum, Guar Gum), Pea Protein, Red Quinoa Seeds (2%), Teff Seeds (2%), Linseeds (2%), Canola Oil, Chia Seeds (1.5%), Inulin, Salt, Sourdough (Fermented Quinoa, Corn and Rice Flour), Raising Agents (Sodium Bicarbonate, Calcium Phosphate), Psyllium Husk, Yeast, Acidifiers (Citric Acid, Malic Acid, Tartaric Acid), Preservative (Sorbic Acid), Flour Treatment Agent (Ascorbic Acid).

Pack size: 5

Price: $8.00

Available at: Woolworths

FAQs

What about regular wholemeal wraps?

Woolworths wholegrain wraps come in at 18.1g carbs. Coles soft wholemeal wraps come in at 20.6g per wrap.

Helga’s regular wholemeal wrap is 28g, compared to the lower carb version above at just 15.2g. Mission regular wholemeal is 29.7g per wrap.

As you can see, the regular wholemeal types are pushing up there in terms of carbs, being that we recommend a maximum of 25g carbs per meal.

Some of these wraps are quite large, so one option is to use half a wrap, which would slash the carbs.

What about Mountain flatbread?

Mountain flatbread comes in all sorts of varieties, from white, quinoa, rye, fibre, oat, corn and the list goes on. These come in at around 13.5 to 13.8 grams carbs – that’s for one thin flatbread. Overall the carb count isn’t too bad, so this can be a suitable choice.

However, compared to the low carb varieties noted above, Mountain breads do lack fibre – most of them containing around 0.6-0.8 grams per wrap.

Ingredients: Rye wholemeal flour (70%), wheat flour (flour, folate, thiamin), filtered water, Iodised sea salt.

Pack size: 8

Price: $4.50

Available at: Coles, Woolworths, IGA and others.

Are there any other gluten free wraps options for people with diabetes?

Gluten free lower carb options are currently limited. The Genius Low Carb Wraps, available at Coles.

Other gluten free wraps come in at around 22 to 27g carbs, which is pushing up there quite a lot.

For a tortilla, the Mission brand may be your best gluten free option. Still, these aren’t too great for a sandwich wrap, as they are a bit too small and a limit of one is about the maximum recommended.

We’ll be keeping this info updated, so be sure to subscribe to our bi-weekly enews.